Hanging Knee Raise & Hanging Leg Raise

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[The video was shot outdoors. The background noise is the sound of wind blowing.]

Muscles worked: Primarily abdominals and hip flexors; also elongates and decompresses the spine; strengthens your grip.

Grip a horizontal bar that is high enough so that your feet do not touch the floor.

Knee Raise: With control, bring your knees up toward your chest. Then lower them. Do not let your body swing to gain momentum. Be smooth. Inhale and exhale with control. Do not hold your breath. Work towards 10 to 20 reps.

Leg Raise (more difficult): With almost straight legs, bring your feet up to the bar, and with control lower them. Do not allow your body to swing for momentum. Work up to 10 to 15 reps.

Note: Most gyms have dual arm harnesses hanging from the chinning bar. If your grip is not strong enough to hold your bodyweight for an entire set, slip your arms through the harnesses and do the exercises without having to use a hand grip.

Home Gyms

Newsletter subscriber David Helms writes that 20 years ago he cancelled his gym membership for a simpler approach. The time it took him to make a round trip to the gym and wait for machines was roughly 40 minutes. So he devised a home-based program that could give him the same workout in that amount of time.

“I wanted to purchase equipment that was affordable, easy to use and took up little in terms of storage space,” he says. He settled on dumbbells and an exercise bench that he says would, in today’s dollars, cost about $250.

“I did some research,” he says, “and discovered that the dumbbell is very efficient in terms of providing a complete range of motion for any traditional weight training exercise. In addition, dumbbells give the user the ability to focus the intensity resulting in the greatest opportunity to build muscle while using the lowest possible weight.”

Helms is not alone in his conclusions about dumbbells. Bill Phillips [Body-for-Life] said that trainees looking for a minimalist approach should consider dumbbells and an exercise bench. He is also not alone in recognizing the convenience of a home gym. The great Bill Pearl started training as kid in a home gym, and as an adult he owned commercial gyms. In his book, Getting Stronger, he wrote that he would probably end his career where it began, training in a home gym. And that's where he trains now.

I certainly have nothing against commercial gyms and health clubs. That’s where I workout. The commute time from my home is 20 minutes each way. There are days when I would like to spend that 40 minutes doing something other than driving. For now, I’ll stick with the gym. Yet I know there’s a time when I’ll stop and train at home.

The main thing is, you really have to know yourself. As I wrote in my beginner’s book, training at home is like working at home. There are distractions and “to do” lists that may sabotage your workouts. But once you have gone to a gym, you are likely to follow through and workout. There are many places to exercise and many ways to exercise. Be sure you select a place that is convenient and a time when there are few interruptions.

By the way, here is the home gym equipment David Helms uses:

1) Simple adjustable bench designed for use with dumbbells
(my first bench was recently replaced)

2) 16 York 10 lb. plates

3) 4 York 5 lb. plates

4) 4 York 2.5 lb. plates

5) 2 “Star lock” bars

Why Exercise Boosts Brainpower

Dr. Scott Small, a neurologist at Columbia University Medical Center in New York, led a study that demonstrated that exercise boosts brainpower by building new brain cells in a brain region linked with memory and memory loss, U.S. researchers reported on Monday. Story here.

Flexible Legs of Steel

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Make this martial arts exercise a regular part of your leg workouts and watch your strength and flexibility skyrocket. Twelve to 20 reps will do the trick! Count one rep each time you shift to the opposite side. Do multiple sets or mix-in a single set with other leg work.

Beginners may have trouble at first with strength and balance; that’s to be expected. Two or 3 times per week, practice developing the movement as demonstrated in the video and soon you’ll be in the full down position and shifting side-to-side.

Sexual Frequency Health Benefits

Just read a short article by Al Sears, M.D., author of the book, The Doctor’s Heart Cure.

He writes that a very credible study associating overall health and sexual frequency comes from Queens University in Belfast, Northern Ireland, where the mortality of about 1,000 middle-aged men was tracked over the course of a decade.

After 10 years, the British Medical Journal revealed that men who reported the highest frequency of orgasm enjoyed a death rate 50 percent lower than the others.

Also in a 2001 follow-up to the Queens University study, they found the following:

1. Reduced risk of heart disease: They found that by having sex three or more times per week, men lowered their risk of heart attack or stroke by 50 percent.

2. Weight loss: A vigorous session of sex is about the same as running 15 minutes or playing a game of tennis. During sex, your pulse rate rises from about 70 beats per minute to 150, about what you’d get from a vigorous workout at the gym.

3. Pain relief: Just before orgasm, the level of the hormone oxytocin surges to five times its normal level. This, in turn, releases endorphins, which alleviate the pain of everything from migraine headaches to arthritis. In women, sex stimulates the production of estrogen, which can reduce the pain of PMS.

Most U.S. Women Face Heart, Stroke Risk

Nearly all American women are in danger of heart disease or stroke and should be more aggressive about lowering their risk — including asking their doctors about daily aspirin use, according to the American Heart Association's new guidelines. For the full report, go here.

Age Brings More Fat, Less Muscle

Up until age 80, older adults gain fat but lose muscle as they age and, because of the obesity epidemic in the United States, many are already too fat when they enter their older years. Click here for the full report from Wake Forest University School of Medicine .

Pushup/Rowing Combo

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Most sports or daily activities involve the movement and coordination of your whole body, rather than, for example, your biceps alone. I think you’ll see the value of the Pushup/Rowing Combo and how your body works as a unit.

To begin, you must be in a position similar to the Plank, where your body has to be firm and tight from head to toe. You simply cannot do the P/R Combo if you let your abs and spine relax and sag.

The first part of the exercise is the standard pushup, requiring pecs, frontal deltoids and triceps to work in unison. Then, you balance on one arm, while keeping tension on your chest and shoulder muscles, as you pull one dumbbell up to one side; and then change arms and do the same on the opposite side. The rowing motion works your lats, rhomboids and biceps. It's a wonderful compound movement.

Now, before trying it, here are a few things to remember:

1. You should use hexagon dumbbells or kettlebells. Standard circular plate dumbbells will roll and are therefore dangerous.

2. Spread your feet to shoulder width or more for balance.

3. Begin with lighter weights. Get the feel of the movement before graduating to heavier weights.

4. Although you must stay tight from head to toe throughout the set — do not hold your breath. Breathe!

5. Count 1 rep after you have completed 1 pushup and 1 row on each side. Eight to 12 reps make up a good set. Of course, the heavier the dumbbells, the lower the reps.

Bulking Up to Make the Team (part 2)

During the regular National Football League season, I follow the home team (for me, that’s the 49ers). And like millions of others, next week I will watch the Super Bowl.

If I sound like I might be a rabid football fan, I’m really not. Years ago, I’d get excited about games, but as I’ve grown older (and I hope wiser), placing too much importance on their outcome seems a little silly. For me, one game on a weekend is entertainment. More than that and I start to feel like an inanimate blob on a couch.

Recently on Bryant Gumbel's TV sports program, they covered the pitiful physical state of several former NFL players, men who 10 or 20 years ago were big name performers. The game left them terribly disabled. I got a sick feeling just watching these formerly great athletes struggle to move out of a chair and hobble across a room. They were not isolated cases. It is all too common, according to the report.

A disturbing trend now is to grow bigger and bigger high school linemen (recent report). These are 300 pound teenagers, purposely bulked-up in the hope of making it into a major college football program and maybe the NFL. Of course the reality is that most of them will not make it. But because of carrying so much weight they will experience the early onset of diseases usually associated with old age.

One huge teen lineman in an interview was asked if he ever thought about the consequences of carrying so much weight. “I’ll just have to deal with it if something bad happens,” he answered with naïve bravado. More likely, what he really believes is that there is little chance that he will suffer early cardiovascular disease, arthritis, or diabetes. Those things happen to the “other guy.” That is the nature of youth and to be expected. But you sure have to wonder about the blinders that their parents wear.

(Scroll down for part 1 of "Bulking Up to Make the Team.)

Goal Setting: The Time is Now

In the January 1st Gray Iron Fitness Newsletter, I wrote about “Successful Beginnings” and how the New Year is the traditional time for setting goals. I also pointed out that we are only kidding ourselves if we think our resolutions and goals can be achieved if they are not clearly defined.

I think back to a line in the movie, The Untouchables. Kevin Costner plays Elliot Ness, the idealistic but naive cop who dedicates himself to bringing down crime boss Al Capone. Getting Capone is a huge order in itself. But to compound its difficulty, the police department is rife with corruption, and Costner needs tough, capable cops that he can trust.

He discovers a rugged veteran beat cop played by Sean Connery. He tells Connery that he is determined to get Capone and needs help. Connery, an honest but cynical pro, asks the big question: “You said you wanted to get Capone. Do you really wanna get him? You see what I'm saying is, what are you prepared to do?”

Fortunately, you and I do not have to go up against Al Capone. But when it comes to truly living a fitness lifestyle, we have to ask ourselves the same big question: What are we prepared to do?

Michael Masterson, writing in the wonderful e-zine, Early to Rise, suggests that the first 2 weeks of the New Year should be the time frame for serious planning and goal setting. That seems sensible to me. And now, the 2 weeks are up. It is almost mid-January and time to solidify our plans and commit ourselves to going about reaching our goals.

The next step

We should now write down realistic dates we intend to reach both our short- and long-term goals. Then, whatever our goals might be, we must find the best information and/or advisors that are available to help us coordinate and direct our energy.

If your goal is to obtain greater strength, better fitness, or to lose weight, look for guidance in qualified trainers; but also begin to read about and learn all that you can about practical fitness training. Beginners need reliable expert assistance. But from the start, they should also be educating themselves so they can eventually direct their own fitness lifestyle.

At the start, beginners may not think so, but that is truly the fun part.

Weighted Pushups

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Bench pressing (for me) is ancient history. I don’t do it. It was bothering my shoulders, so I stopped. Funny thing, though; I found that I could do all sorts of pushup variations — totally pain-free.

Rotator cuff problems from excessive bench pressing are common. If you are among the afflicted, give it rest. Once you are pain-free, start with a few pushups, gradually adding reps, then weight.

Here’s another thing. When you do pushups with a barbell plate or a dumbbell on your back, you have to stay tight from head to toe. Otherwise, the weight falls off. So weighted pushups are more of a total upper-body exercise than bench pressing. Try them. You’ll see.

Dive Bombers, Hindu pushups, and declines with your feet on a stability ball are good, too. Mix them up. You may find that you don’t miss bench pressing even a little a bit. I sure don’t.

The BMI is Almost Worthless

Once again, medical doctors seem to authenticate what Jack LaLanne preached for years. A simple cloth tape measure put around your waist is a better indicator of a healthy body weight than the BMI (Basin Mass Index). Or as LaLanne puts it: "Your waistline is your lifeline."

Hauling around too much fat is bad, no matter how it is distributed. But belly fat is the most dangerous kind. It is more directly linked to a greater chance of developing heart disease. Learn more in a news report about a Kaiser Permanente study done in Northern California.

Olive Oil Gets Another Gold Star!

Much has been written about the benefits and advantages of the so-called "Mediterranean Diet." But what is it really?

Mostly, it emphasizes a variety of fruits, vegetables, whole grains, fish, and the liberal use of olive oil. Saturated fats are minimal.

Among the fats that are known to be good for us are those from fatty cold-water fish, avocadoes, nuts, seeds, and olive oil. For some recent findings on the benefits of olive oil and a Mediterranean style diet, go here.

Bulking Up to Make the Team

Recently, I watched a TV special about immense football linemen in today’s high schools, players in their teens weighing in at nearly 300 pounds. Apparently, it has become commonplace. Their girth is supposed to get them scholarships to high powered collegiate football programs and then, for some, to make it into the pros.

Some of course will reach those goals. Most, however, will not. But the price they will pay is almost certain to be serious health problems at an early age and a shortened life span.

Typically, teens aren’t known for looking very far down the road. But you have to wonder: Where are their parents and what are they thinking? Today, Junior may be hell on wheels as a high school lineman. But being beefed-up to NFL size as a teen is a prescription for early cardiovascular disease, Type 2 diabetes, and arthritis, to name a few of the “perks” they can look forward to.

That’s a big price to pay, don’t you think?

The Clean and Military Press

Looking for one exercise that involves nearly all of your body’s pushing and pulling muscles at once? Well, the clean and press qualifies, big time. Until 1972, it was one of the lifts in the Olympics, along with the snatch and clean and jerk. The reason it was dropped is interesting but for another time.

Watch the video to see how it is done. Use either a barbell or dumbbells. Points to emphasize are: Be sure to bend your knees until you are in a semi-squat position, keep a naturally arched back, your head up, and look forward as you begin the clean. Stay tight and start your pull by straightening your legs, whipping your hips forward, and then pulling with your lats, traps, and arms.

When the barbell or dumbbells reach maximum height, dip under the weight, bring your elbows forward, and catch the weight above your chest. Stand straight (that's why they call it the military press) and keep your abs and glutes tight as you press the weight overhead. Exhale as you press the weight.

Low-rep sets develop overall body power. To get your heart pumping, move into the 10 to 15 rep range. But don't let your form get sloppy and risk injury.

Note: A military press differs from a push press. With the push press, once you have cleaned the weight, you bend your knees and use leg drive to assist in driving the weight overhead.

European Blubber

The United States isn't the only nation with a huge (no pun intended) obesity problem. Here is what many European countries are planning to do to reverse the dangerous trend. Go here.

Love That Fish

Evidence of the value of eating cold water fatty fish or taking fish oil supplements keeps adding up. If you still need convincing, read this.

You Don't Have to Get Naked to See The Problem

Have we gone crazy in America? Our kids and grandkids are getting fatter every year, and parents are letting it happen. Who is in charge here anyway? Take the TVs and computers out of their bedrooms. Get them outside to run and play. Raise hell with schools that provide junk food. Teach kids why it is important to eat healthful foods and in moderation. Take charge. Check out the Naked Chef.

More on The "White Death"

They are the Big Three of crap foods: Sugar, processed flour, and trans fats. Which is the worst? Who knows? They all do their damage. Let's look at sugar. The soft drink people sell, sell, sell their sugar-junk drinks to our kids and grandkids and they get fatter and fatter. Bulletin: Diabetes and heart disease happen! Now here's one more good reason to get sugar out of your life: Sugar significantly increases your chances of having pancreatic cancer, according to a study by researchers in Sweden.

Horizontal Pull-Ups

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Pull-ups, chin-ups, and their many varieties are great for upper-body strength and development. One of the least seen varieties is the horizontal pull-up and it is a good one. In some ways it may give you even more bang for your buck than vertical chinning.

Doing pull-ups from an almost horizontal position requires keeping your abs and lower-back muscles very tight as you pull with lats, rhomboids, biceps, and forearms. And the beauty is that all the equipment you need is a sturdy horizontal bar and a bench or box on which to elevate your feet.

Here’s how they work: Go beneath the bar and grip it with both hands at slightly wider than shoulder width; extend your legs and place your feet on the bench; straighten your body, keep it taut, and pull your chest to the bar. Later, you might try using an underhand grip.

If at first you are not strong enough to do them with your feet elevated, keep your feet on the floor and bend your knees. As you grow stronger, gradually straighten your legs. Once you can get 8 or 10 reps with straight legs, start putting your feet on higher objects, gradually working toward being horizontal.

Bonus tip for advanced trainees: For a rugged upper-body workout, try super-setting horizontal pull-ups with dive bomber push-ups. Only the strong survive!

* To see dive bomber push-ups, click on "August 2006" in the "Archives" column.