The "TB12 method" is well-known to most fitness aficionado's at this point. The trademarked nutrition, training and hydration method of New England Patriot quarterback Tom Brady, he of five Super Bowl rings and super-model wife, as well as the star of the "Tom vs. Time" series on Facebook Live.
The nutrition end is strict: no flour, sugar, caffeine, and essentially no alcohol. Well, you can have a drink, but for each one, you must follow it with seven glasses of the TB12 electrolyte-filled water, to flush out the toxins. Yes, I said it's strict! Tom Brady himself will stick with it during the season, but allow himself some slack during the other months.
The key word in the training component is "pliability." There's a lot of work with foam roller and resistance bands, agility and reaction drills, and, at the TB12 Sports Therapy Center in Foxborough, Mass, quite a bit of cognitive skill testing as well. Brady, under the guidance of personal coach Alex Guerrero, swears that this has kept him at the top of his game and injury-free at 40 years of age.
Traditional football training, of course, consists of heavy squats, deadlifts, and benches, as well time-honored things like pushing the blocking sled. TB12 is much more new-age, and I can see an old-timer like Mike Ditka spitting out his scotch in contempt of all this. Even Patriots coach Bill Belichick, certainly someone open to innovation, has reportedly had some friction with what Guerrero is preaching, and selling.
Still, Brady swears it's kept his muscles supple and injury-free, and the results certainly cannot be debated. Whether it's applicable to everyone on the team, or effective and realistic for everyday exercisers is open to conjecture.
Tom Layman, a serious triathlete and writer for Runner's World, checked out the facility, and found no heavy dumbbells or traditional strength machines. Just a lot of floor space and turf to perform exercises, and several tables for pre-hab and rehab work.
One of TB12's body coaches did a gait analysis on Layman, found some hip immobility, and did some painful deep tissue massage to work out some of the knots in his legs. There was resistance band work, a consultation on diet, and some physical therapy type work that Layman had experienced in prior fitness journeys.
Guerrero explained to him that here was no set plan for runners or triathletes - everyone was an individual with different strengths, needs, injury histories, and goals. That sounds reasonable enough, and it seems like this training method can be good for injury prevention in professional athletes and weekend warriors.
As an exercise enthusiast still eager to learn, I wouldn't mind checking out the facility myself one day. I don't know if the nutritional guidelines are realistic for an everyday person without a personal chef, and the product push on the TB12 website was a bit of a turn-off for me.
However, I'm certainly not going to argue with the GOAT (Greatest Of All-Time), and the fitness world is made up of many different ideas and concepts. To borrow a phrase: "We report, you decide!"
Monday, March 5, 2018
Wednesday, February 28, 2018
Salt, Sugar, or Fat?
Back during the first running boom of the late 1970's and early 1980's, carbs were the rage. Just reduce the fat, the thinking went, and carb up! I don't remember a lot of distinction back then between simple and complex carbs, white pastas or brown. "I'll take another plate of spaghetti, please, some Italian bread, and one more beer!"
Most runners did, and some were surprised to find high glucose levels and the beginnings of heart disease, even when running the mega-miles that were popular at that time.
Later, carbs were the culprit, and fat was in fashion, at least as far as ingesting it, that is. Again, most people didn't distinguish between saturated (red meats) and non-saturated (avocados and nuts), and blood cholesterol levels spiked.
Salt, an essential nutrient for proper body function, has also ebbed and flowed in the dietary thinking. Should you add salt to your foods? That depends how much processed food you are eating on a daily basis, the amount of exercise you get, and whether you have a heath or family history of high blood pressure.
Food manufacturers have struggled to keep up with consumer trends. A recent article by Caitlin Dewey in the Washington Post syndicate addressed this.
Ms. Dewey cited a report by the U.S. Agriculture Department in November that noted that large food companies like General Mills, Kraft, and Nestle have lowered sugar and salt content in their products, reduced artificial flavors and additives, but have increased the level of saturated fats.
The article cited the difficulty in reducing all three of those elements and still making a product that is affordable and tasty. Let's face it, the all-natural products are a luxury for most middle-class consumers, and if something doesn't taste good, there won't be many repeat buyers, no matter what the health benefits are.
Investigative journalist Michael Moss, an expert on the processed food industry, hit the nail on the head."Historically, we've tended to focus on one element of the equation at a time: sugar, salt, or fat," Moss said. "They could respond to one of those things pretty easily, but all three is quite difficult."
The Agriculture Dept. studied products that entered the market about 10 years ago, and compared them with today's processed choices. Categories included were cereals, yogurts, snacks, candies, and frozen and refrigerated meals. Sugar and salt were reduced in almost all categories, but saturated fats were up in every area except candies, which actually does not contain a significant amount of fat. Health claims on many of the products are dubious. Yes, it may be lower in sugar or salt, but because of the higher saturated fat content, may be worse for you, overall!
What do you do? Try to shop the outside aisles of the store as much as possible, where the fresh foods are located. In general, try for a diet that's about 50% carbs (mostly complex!), 25% protein, and 25% fats (non-saturated). Adjustments can be made depending on your activity level, workout goals, and of course, personal health history.
Don't' worry about what the latest weight-loss fad is. Be sensible. Think of food as fuel for your body, like gasoline for your car. Most processed food is like off-brand, low octane, gasoline. One tankful won't lead to a breakdown, but don't "fill up" there all the time!
Most runners did, and some were surprised to find high glucose levels and the beginnings of heart disease, even when running the mega-miles that were popular at that time.
Later, carbs were the culprit, and fat was in fashion, at least as far as ingesting it, that is. Again, most people didn't distinguish between saturated (red meats) and non-saturated (avocados and nuts), and blood cholesterol levels spiked.
Salt, an essential nutrient for proper body function, has also ebbed and flowed in the dietary thinking. Should you add salt to your foods? That depends how much processed food you are eating on a daily basis, the amount of exercise you get, and whether you have a heath or family history of high blood pressure.
Food manufacturers have struggled to keep up with consumer trends. A recent article by Caitlin Dewey in the Washington Post syndicate addressed this.
Ms. Dewey cited a report by the U.S. Agriculture Department in November that noted that large food companies like General Mills, Kraft, and Nestle have lowered sugar and salt content in their products, reduced artificial flavors and additives, but have increased the level of saturated fats.
The article cited the difficulty in reducing all three of those elements and still making a product that is affordable and tasty. Let's face it, the all-natural products are a luxury for most middle-class consumers, and if something doesn't taste good, there won't be many repeat buyers, no matter what the health benefits are.
Investigative journalist Michael Moss, an expert on the processed food industry, hit the nail on the head."Historically, we've tended to focus on one element of the equation at a time: sugar, salt, or fat," Moss said. "They could respond to one of those things pretty easily, but all three is quite difficult."
The Agriculture Dept. studied products that entered the market about 10 years ago, and compared them with today's processed choices. Categories included were cereals, yogurts, snacks, candies, and frozen and refrigerated meals. Sugar and salt were reduced in almost all categories, but saturated fats were up in every area except candies, which actually does not contain a significant amount of fat. Health claims on many of the products are dubious. Yes, it may be lower in sugar or salt, but because of the higher saturated fat content, may be worse for you, overall!
What do you do? Try to shop the outside aisles of the store as much as possible, where the fresh foods are located. In general, try for a diet that's about 50% carbs (mostly complex!), 25% protein, and 25% fats (non-saturated). Adjustments can be made depending on your activity level, workout goals, and of course, personal health history.
Don't' worry about what the latest weight-loss fad is. Be sensible. Think of food as fuel for your body, like gasoline for your car. Most processed food is like off-brand, low octane, gasoline. One tankful won't lead to a breakdown, but don't "fill up" there all the time!
Thursday, February 22, 2018
"New Age" Baseball Training
Major league baseball training is continuing to evolve. First, understand that every major league player is a phenomenal natural athlete who usually excelled in at least two sports in high school.
Mike Trout was a terrific football player at Millville High School, and no doubt, could have had a stellar career in that sport. Even the 300-lb. C.C. Sabathia was a standout basketball player back in the day in Oakland. Ca., and slightly-built David Cone was also an All-State basketball player in high school in Kansas City. So, genetically, they are Maserati's to our work-a-day Hondas.
All that being said, up until the 1970's, most players didn't workout at all during the off-season. Most needed part-time jobs to supplement their income.
By the mid-70's, baseball was a lucrative career and most guys would stay in shape by throwing or running at their local high schools. Weight-lifting was still taboo, as it was thought to bulk up the muscles in a way not conducive to the reflexes and bat speed needed in the sport. And pitchers didn't want to tighten up their arms and lose their natural delivery.
From the 1980's until today, things changed. Guys worked out year-round, and the running went from less "distance" (mostly, laps around the field), to short sprints to build up fast-twitch muscle fibers. And, maybe performance-enhancing drugs had something to do with this, but players went for heavy squats and other power movements that usually weren't associated with the sport.
As the athletes have become bigger, stronger, and faster, injuries have also increased. There's a lot of reasons for his: extended travel in the game, and more night games that reap havoc on natural sleep patterns (leading to dehydration and muscle fatigue). Medical staffs are also more advanced, and they may be shutting players down a bit earlier than in the past. No more "rubbing dirt on it."
There's also been an "arm's race" in off-season conditioning. If one player has had success with a specific regimen, other players (and their personal trainers) want to match and exceed that. Then, with the stresses of a six-month, 162-game season, the body eventually breaks down. Players who have also experimented with PED"s become more injury-prone when they come off them, as the body doesn't produce as much natural testosterone anymore.
While it's acknowledged players don't party nearly as much as the notorious 1986 Mets or 1993 Phillies, they still have the temptations and pratfalls of fame and life on the road. Modern players all have a social media presence now, too, which is distracting and time-consuming.
So, teams have evolved their training approach. New Met manager Mickey Callahan and Yankee skipper Aaron Boone are emphasizing "pre-hab:" lengthy stretching and strengthening sessions before the players even step on the field. There's a lot of foam rolling and resistance band work, and the key word is "pliability." Rookie Phillies manager Gabe Kapler is having each player track his "reps" every day. Each throw, fielded ball, or run to first is a "rep," as well as their off-field exercises. If someone has too many "reps" in a day, they may take the next day easy, or be off entirely.
Often-injured Mets leftfielder Yohanes Cespedes emigrated from Cuba, where weight training involved rudimentary movements like carrying cider blocks and lifting up the back of cars. Cespedes was built like a linebacker, but was always hurt, missing half of the season last year. He's learned to hydrate more to keep his bulky muscles from cramping, and has modernized his lifting regimen, essentially a lot more reps with considerably less weight. He also has taken up yoga, and reports say he is much more limber and leaner than last year
How all this "new age' conditioning works remains to be seen, but the concepts seem sound. Strength train, run, and stretch to be a durable baseball player, not to be on the cover of Muscle and Fitness. NaMaste'!
Mike Trout was a terrific football player at Millville High School, and no doubt, could have had a stellar career in that sport. Even the 300-lb. C.C. Sabathia was a standout basketball player back in the day in Oakland. Ca., and slightly-built David Cone was also an All-State basketball player in high school in Kansas City. So, genetically, they are Maserati's to our work-a-day Hondas.
All that being said, up until the 1970's, most players didn't workout at all during the off-season. Most needed part-time jobs to supplement their income.
By the mid-70's, baseball was a lucrative career and most guys would stay in shape by throwing or running at their local high schools. Weight-lifting was still taboo, as it was thought to bulk up the muscles in a way not conducive to the reflexes and bat speed needed in the sport. And pitchers didn't want to tighten up their arms and lose their natural delivery.
From the 1980's until today, things changed. Guys worked out year-round, and the running went from less "distance" (mostly, laps around the field), to short sprints to build up fast-twitch muscle fibers. And, maybe performance-enhancing drugs had something to do with this, but players went for heavy squats and other power movements that usually weren't associated with the sport.
As the athletes have become bigger, stronger, and faster, injuries have also increased. There's a lot of reasons for his: extended travel in the game, and more night games that reap havoc on natural sleep patterns (leading to dehydration and muscle fatigue). Medical staffs are also more advanced, and they may be shutting players down a bit earlier than in the past. No more "rubbing dirt on it."
There's also been an "arm's race" in off-season conditioning. If one player has had success with a specific regimen, other players (and their personal trainers) want to match and exceed that. Then, with the stresses of a six-month, 162-game season, the body eventually breaks down. Players who have also experimented with PED"s become more injury-prone when they come off them, as the body doesn't produce as much natural testosterone anymore.
While it's acknowledged players don't party nearly as much as the notorious 1986 Mets or 1993 Phillies, they still have the temptations and pratfalls of fame and life on the road. Modern players all have a social media presence now, too, which is distracting and time-consuming.
So, teams have evolved their training approach. New Met manager Mickey Callahan and Yankee skipper Aaron Boone are emphasizing "pre-hab:" lengthy stretching and strengthening sessions before the players even step on the field. There's a lot of foam rolling and resistance band work, and the key word is "pliability." Rookie Phillies manager Gabe Kapler is having each player track his "reps" every day. Each throw, fielded ball, or run to first is a "rep," as well as their off-field exercises. If someone has too many "reps" in a day, they may take the next day easy, or be off entirely.
Often-injured Mets leftfielder Yohanes Cespedes emigrated from Cuba, where weight training involved rudimentary movements like carrying cider blocks and lifting up the back of cars. Cespedes was built like a linebacker, but was always hurt, missing half of the season last year. He's learned to hydrate more to keep his bulky muscles from cramping, and has modernized his lifting regimen, essentially a lot more reps with considerably less weight. He also has taken up yoga, and reports say he is much more limber and leaner than last year
How all this "new age' conditioning works remains to be seen, but the concepts seem sound. Strength train, run, and stretch to be a durable baseball player, not to be on the cover of Muscle and Fitness. NaMaste'!
Tuesday, February 20, 2018
Racing Anxiety
Nerves! I've been running over 40 years, and still feel them at the start of a race. The Watchung Hills Alliance 5-k or New York Marathon, it doesn't matter. The feeling of tension, consciously and physiologically, is the same.
Sometimes I look at is an advantage - that the only reason I'm doing better than some others is that, in my own perception, I care more, or I'm more willing to push myself closer to the edge. Other times, I think it hampers my performance: over-thinking (who, other that myself, really cares about my final time at some local 5-K?), tightening up, and losing any semblance of form in my stride.
I thought a lot about that while watching some of the Olympic events last week. During the Men's 5000-meter speed skating, the color commentator mentioned that in the last third of the race, the pain extends from "their toenails to their fingernails!" No doubt, and yet, they're able to keep seemingly perfect form as their heart rate hovers around 190 beats-per-minute!
Nerves apparently played a part in Nathan Chen's disappointing performance in the Men's Figure Skating Short Program February 17th. A delay in his start time due to debris on the ice (actually Winnie the Pooh bears thrown in appreciation of Japan's Yuzuru Hanyu's performance) seemed to effect his concentration. Chen, the event favorite, failed to land cleanly on a single jump in his program and left in 12th place. The following night, with the expectations of winning a medal off, he landed an unprecedented four quad flips, and jumped all the way to fifth place!
And skier Mikaela Shifrin openly addressed the topic of race anxiety after an all-over-the map performance in her events last week.
Shifrin was under the radar four years ago at the Sochi Olympics, and excelled as an 18-year old. More success, and pressure, followed in succeeding years, and Shifrin became one of the faces you always saw on television in NBC's promotion of the PyeongChang Games.
The New Hampshire native (with Jersey roots!), took gold in the Giant Slalom on February 16th, but the next day, suffered from either a stomach flu or severe anxiety that made her vomit before her opening run of the slalom, and placed a disappointing fourth.
At the top of the slope, she felt "Almost like a food poisoning feeling," she told reporters. "Like, what is happening!' Between her first and second run, she said, "Okay, get over yourself and do what you can!"
Every weekend warrior, like myself, can relate!
Sometimes I look at is an advantage - that the only reason I'm doing better than some others is that, in my own perception, I care more, or I'm more willing to push myself closer to the edge. Other times, I think it hampers my performance: over-thinking (who, other that myself, really cares about my final time at some local 5-K?), tightening up, and losing any semblance of form in my stride.
I thought a lot about that while watching some of the Olympic events last week. During the Men's 5000-meter speed skating, the color commentator mentioned that in the last third of the race, the pain extends from "their toenails to their fingernails!" No doubt, and yet, they're able to keep seemingly perfect form as their heart rate hovers around 190 beats-per-minute!
Nerves apparently played a part in Nathan Chen's disappointing performance in the Men's Figure Skating Short Program February 17th. A delay in his start time due to debris on the ice (actually Winnie the Pooh bears thrown in appreciation of Japan's Yuzuru Hanyu's performance) seemed to effect his concentration. Chen, the event favorite, failed to land cleanly on a single jump in his program and left in 12th place. The following night, with the expectations of winning a medal off, he landed an unprecedented four quad flips, and jumped all the way to fifth place!
And skier Mikaela Shifrin openly addressed the topic of race anxiety after an all-over-the map performance in her events last week.
Shifrin was under the radar four years ago at the Sochi Olympics, and excelled as an 18-year old. More success, and pressure, followed in succeeding years, and Shifrin became one of the faces you always saw on television in NBC's promotion of the PyeongChang Games.
The New Hampshire native (with Jersey roots!), took gold in the Giant Slalom on February 16th, but the next day, suffered from either a stomach flu or severe anxiety that made her vomit before her opening run of the slalom, and placed a disappointing fourth.
At the top of the slope, she felt "Almost like a food poisoning feeling," she told reporters. "Like, what is happening!' Between her first and second run, she said, "Okay, get over yourself and do what you can!"
Every weekend warrior, like myself, can relate!
Friday, February 9, 2018
Weight Loss - A Balanced approach
Weight loss is the endless topic in the fitness industry. I've written many times that weight loss is the end product of a commitment to get fit. As you get fit, the weight will come off (and you'll feel a lot better, too!).
This balanced approach was endorsed by author and Dietician Sohailla Digsby in her presentation "Top 10 For Weight Loss" at the SCW Fitness "Mania" in New York last month.
Ms. Digsby, a lean mother of three from Georgia, looks the part, and augments her Dietician practice by teaching Exercise Classes and running. But she also is packed with knowledge that she willingly shares with anyone who contacts her on social media. You can tell she truly believes in what she says.
First, goal-setting: Rather than aiming for a weight you were when you graduated high school or got married, try to attain the leanest weight you were over the past five years. Much more realistic!
Second, habit-forming: Ms. Digsby cited a study by the National Weight Control Registry of people who lost at least 30 lbs., and kept it off for one year.
Success was associated with:
1. Eating breakfast.
2. Steady, vigorous exercise.
3. Consistent eating patterns.
4. 25% of calories from fat.
5. Food and weight monitoring (weighing in every day).
6. Recovering quickly from "slips."
Those participants who were able to keep the weight off for two years or more reduced their subsequent regain risks by 50%!
Third, components of success:
1. Self-monitoring.
2. Counselor feedback & communication.
3. Social support.
4. Structured, individually tailored program (that accounts for things like high blood pressure, diabetes, food allergies, and personal preferences).
Finally, Ms. Digsby counts down a 10-1 list of weight-loss success:
10. Start.
9. Self-Awareness.
8. Focus.
7. Plan.
6. Accountability.
5. Sugar De-Tox (no more than five grams of added sugar per day).
4. Water (Half of all dietary sugars come from drinks).
3. Balanced meals and snacks (approximately 50% complex carbs, 25% each protein and fats).
2. "Breakfast like a king, lunch like a prince, dinner like a pauper!' Two vegetables at two meals
each day.
1. Movement!!!
There we go! Sensible, to-the-point, and built to last. A weight-loss program that emphasizes long term success and health. Good luck on your personal journey!
This balanced approach was endorsed by author and Dietician Sohailla Digsby in her presentation "Top 10 For Weight Loss" at the SCW Fitness "Mania" in New York last month.
Ms. Digsby, a lean mother of three from Georgia, looks the part, and augments her Dietician practice by teaching Exercise Classes and running. But she also is packed with knowledge that she willingly shares with anyone who contacts her on social media. You can tell she truly believes in what she says.
First, goal-setting: Rather than aiming for a weight you were when you graduated high school or got married, try to attain the leanest weight you were over the past five years. Much more realistic!
Second, habit-forming: Ms. Digsby cited a study by the National Weight Control Registry of people who lost at least 30 lbs., and kept it off for one year.
Success was associated with:
1. Eating breakfast.
2. Steady, vigorous exercise.
3. Consistent eating patterns.
4. 25% of calories from fat.
5. Food and weight monitoring (weighing in every day).
6. Recovering quickly from "slips."
Those participants who were able to keep the weight off for two years or more reduced their subsequent regain risks by 50%!
Third, components of success:
1. Self-monitoring.
2. Counselor feedback & communication.
3. Social support.
4. Structured, individually tailored program (that accounts for things like high blood pressure, diabetes, food allergies, and personal preferences).
Finally, Ms. Digsby counts down a 10-1 list of weight-loss success:
10. Start.
9. Self-Awareness.
8. Focus.
7. Plan.
6. Accountability.
5. Sugar De-Tox (no more than five grams of added sugar per day).
4. Water (Half of all dietary sugars come from drinks).
3. Balanced meals and snacks (approximately 50% complex carbs, 25% each protein and fats).
2. "Breakfast like a king, lunch like a prince, dinner like a pauper!' Two vegetables at two meals
each day.
1. Movement!!!
There we go! Sensible, to-the-point, and built to last. A weight-loss program that emphasizes long term success and health. Good luck on your personal journey!
Monday, February 5, 2018
Embrace Senior Fitness!
One of the interesting seminars I took at the recent SCW New York City Mania was entitled "Strength Training For Longevity and Vitality."
If the title conjures up images of, say, Boca Raton, remember that the general population is rapidly aging (as am I!). The median age of America was 35.3 in 2000. Today it is 47.5. The number of people 60-and up will increase five times over the next decade
Taught by Sara Kooperman, J.D., the founder and "S" of SCW, the class combined some lecture with resistance band movements that can easily be translated to any age or strength level. The movements had their practicality: the band step-over, for example, (easily modified to lunge step-over) teaches seniors to raise their feet up when walking. There were lot's of back and bicep movements, as Ms. Kooperman, a very fit 57-year old, pointed out that seniors, as their spine lurches forward, should do two pulling exercise for every pushing movement.
Women, smaller boned and with weight up front, should be particularly mindful of this. And guys who have worked out all their lives (being guys) have probably done twice as much pushing movements (like bench and shoulder press) than pulling movements like lat pulldowns or pull-ups.
It is recommended for seniors to have 150 minutes a week of moderate exercise (raking the leaves,
washing the car, etc.), or 75 minutes of vigorous exercise (swimming, strength training, running); or some combination of both. A one-to-one ratio of cardio and strength raining is recommended. Something like rowing or a strength training class may be considered a combination of both. A comprehensive 2017 study of 72 senior women found that two days a week of cardio and two days of strength training was the ideal mix. Three days of each left the participants fatigued, and no more fit at the end of the 16-week study.
No surprise here: a well-planned exercise program helps against arthritis, diabetes, osteoporosis, heart disease, back pain, and obesity. You don't have to set records: 65-75% of your one rep max is ideal for strength training, aiming for about 15 repetitions per set.
The band session was fun, enlightening, and somewhat challenging, particularly the ones that incorporated balance, probably the weakest part of my fitness component.
Ms. Kooperman jokingly made a salient point at the end. "Always remember to collect the bands at the end of the senior class. They tend to want to take them along to Florida!"
If the title conjures up images of, say, Boca Raton, remember that the general population is rapidly aging (as am I!). The median age of America was 35.3 in 2000. Today it is 47.5. The number of people 60-and up will increase five times over the next decade
Taught by Sara Kooperman, J.D., the founder and "S" of SCW, the class combined some lecture with resistance band movements that can easily be translated to any age or strength level. The movements had their practicality: the band step-over, for example, (easily modified to lunge step-over) teaches seniors to raise their feet up when walking. There were lot's of back and bicep movements, as Ms. Kooperman, a very fit 57-year old, pointed out that seniors, as their spine lurches forward, should do two pulling exercise for every pushing movement.
Women, smaller boned and with weight up front, should be particularly mindful of this. And guys who have worked out all their lives (being guys) have probably done twice as much pushing movements (like bench and shoulder press) than pulling movements like lat pulldowns or pull-ups.
It is recommended for seniors to have 150 minutes a week of moderate exercise (raking the leaves,
washing the car, etc.), or 75 minutes of vigorous exercise (swimming, strength training, running); or some combination of both. A one-to-one ratio of cardio and strength raining is recommended. Something like rowing or a strength training class may be considered a combination of both. A comprehensive 2017 study of 72 senior women found that two days a week of cardio and two days of strength training was the ideal mix. Three days of each left the participants fatigued, and no more fit at the end of the 16-week study.
No surprise here: a well-planned exercise program helps against arthritis, diabetes, osteoporosis, heart disease, back pain, and obesity. You don't have to set records: 65-75% of your one rep max is ideal for strength training, aiming for about 15 repetitions per set.
The band session was fun, enlightening, and somewhat challenging, particularly the ones that incorporated balance, probably the weakest part of my fitness component.
Ms. Kooperman jokingly made a salient point at the end. "Always remember to collect the bands at the end of the senior class. They tend to want to take them along to Florida!"
Tuesday, January 30, 2018
"Six Paradoxes of Fitness"
I attended the SCW Fitness Mania in New York City last weekend. SCW is a leading education and certifying body in the fitness world, and hosts nine "Mania's" across America each year. I attend to keep my certifications current, but also to keep learning and growing myself. Once you are that arrogant or bored as a trainer where you stop educating yourself, you are moving backwards!
The keynote speaker was Lawrence Biscontini, M.A. Lawrence is an entertaining and knowledgeable fellow who is highly respected in the field. If your image of a fitness presenter is someone who looks or sounds like, say, Rob Gronkowski, think the opposite when imagining Lawrence. His online bio describes him as a "chocolate lover, tea-ologist, lecturer, and mindful moment specialist!"
His informative and witty keynote talk was entitled the "Six Paradoxes of Fitness:" THELBM, or, The Lawrence Biscontini Method. Here goes:
THINK: Lawrence attributes this one to Sister Agnes, a teacher of his in parochial school. "When silent, you can think." Thinking has a component in fitness. Mind-body is not separate from fitness.
HUMORIZE: "Intensity doesn't have anything to do with happiness," Lawrence, who specializes in Yoga and Tai-Chi, said. "Laughter builds up our immune system, boosts endorphins, creativity, and problem solving, and improves our memory. There is nothing more serious than a corpse!"
EAT: "America leads the world in nutritional research, obesity, and sedentary lifestyles," Lawrence, who grew up in Pennsylvania, but refers to himself as a citizen of the world, said. That certainly is a paradox the fitness industry is looking to change!
LOVE: Lawrence describes this as the most important point. He asks the fitness professionals in attendance if they are (metaphorically) "giving love and receiving love." He makes a valid point when he says, "We are not in this field for the income, but the outcomes!"
BREATHE: "The common thread of yoga, Pilates, running, or any form of exercise is breathing!"
MOVEMENT: "This has nothing to do with exercise!," Lawrence exhorts. He says the three excuses people use to avoid the gym are "Lack of time, fear, and intimidation (which should not apply to Mountain Fitness, by the way!). He asks if fitness professionals are making it easy for newcomers by keeping fitness simple, fun, and not necessarily within the club's walls. Exercise seems like a scary word for some people, but movement does not!
Concluding, he had a great saying, which he used in describing Sara Kooperman, the Founder and Director of SCW: "When you get a get a step up, turn around and take someone else with you!" I could not have said it more succinctly.
Besides teaching and presenting, Lawrence has written several books and has many fitness products on his website, the proceeds of which are donated to several charities close to his heart.
The keynote speaker was Lawrence Biscontini, M.A. Lawrence is an entertaining and knowledgeable fellow who is highly respected in the field. If your image of a fitness presenter is someone who looks or sounds like, say, Rob Gronkowski, think the opposite when imagining Lawrence. His online bio describes him as a "chocolate lover, tea-ologist, lecturer, and mindful moment specialist!"
His informative and witty keynote talk was entitled the "Six Paradoxes of Fitness:" THELBM, or, The Lawrence Biscontini Method. Here goes:
THINK: Lawrence attributes this one to Sister Agnes, a teacher of his in parochial school. "When silent, you can think." Thinking has a component in fitness. Mind-body is not separate from fitness.
HUMORIZE: "Intensity doesn't have anything to do with happiness," Lawrence, who specializes in Yoga and Tai-Chi, said. "Laughter builds up our immune system, boosts endorphins, creativity, and problem solving, and improves our memory. There is nothing more serious than a corpse!"
EAT: "America leads the world in nutritional research, obesity, and sedentary lifestyles," Lawrence, who grew up in Pennsylvania, but refers to himself as a citizen of the world, said. That certainly is a paradox the fitness industry is looking to change!
LOVE: Lawrence describes this as the most important point. He asks the fitness professionals in attendance if they are (metaphorically) "giving love and receiving love." He makes a valid point when he says, "We are not in this field for the income, but the outcomes!"
BREATHE: "The common thread of yoga, Pilates, running, or any form of exercise is breathing!"
MOVEMENT: "This has nothing to do with exercise!," Lawrence exhorts. He says the three excuses people use to avoid the gym are "Lack of time, fear, and intimidation (which should not apply to Mountain Fitness, by the way!). He asks if fitness professionals are making it easy for newcomers by keeping fitness simple, fun, and not necessarily within the club's walls. Exercise seems like a scary word for some people, but movement does not!
Concluding, he had a great saying, which he used in describing Sara Kooperman, the Founder and Director of SCW: "When you get a get a step up, turn around and take someone else with you!" I could not have said it more succinctly.
Besides teaching and presenting, Lawrence has written several books and has many fitness products on his website, the proceeds of which are donated to several charities close to his heart.
Thursday, January 25, 2018
"I Had a Bad Night's Sleep!"
"I had a bad night's sleep!" I can't count how many times I've said that, or heard clients at the gym say the same thing! Short of buying Tom Brady-endorsed TB12 Performance Sleepwear, what do you do?
Going through my files, I found a 2015 article from Drs. Oz and Roizen on the subject. Here are some tips they had, interspersed with my own thoughts.
* No coffee within three hours of bedtime, no exercise within two. When I worked evenings managing a New York Sports Club, I would often work out pretty intensely between 9:30 and 10:30, right before the club closed for the evening. I'd eat dinner after we closed, around mid-night, and predictably, I wouldn't be able to get to sleep until at least two in the morning. The bad combination of late exercise, a meal before bed-time, and did I mention the stress of that job?
*Skip the nightcap: I find one beer or glass of wine helps put me to sleep, and does not affect me staying in that state. More than one drink will put you out, but you tend to wake up in the middle of the night as the alcohol wears off. Not good!
*No pets on the bed. We had a temperamental Yorkshire Terrier early in our marriage. He liked to sleep horizontally across the middle of the bed, and was very protective of his spot. You had to get used to sleeping like a pretzel. Ironically, when Carli was born, he stationed himself outside her room, instinctively protecting the newborn. It's amazing how smart (and sometimes, stubborn) animals are!
*Eat healthy fats: Foods that promote brain health like cold water fish are also sleep aids, according to the Doctor's article. If your diet does not include enough of this type of food, they recommend omega-3 supplements, totaling 900 mg a day.
*Shut the mind off!: The trickiest aspect of all. Whenever I have a half-marathon or any other type of big event the next day, I invariably sleep badly. You think of stupid things like sleeping through the alarm, all the time aware that is much more likely to happen if you don't get a good night's sleep! Articles always recommend getting a good night's sleep two nights before a major life event, knowing the night before will be rough. It's also often tricky getting to sleep the night after a big event, as your mind replays the day, good or bad!
*Sleep Therapy: Drs. Oz and Roizen mention CBT-1, short for Cognitive Behavioral Therapy. It's short-term therapy designed to train your mind and body for great sleep, and studies have shown it works better than a sleeping pill! I haven't tried it, but have been doing something else, that I picked up from a listener quiz on a sports radio station. Pick a professional sports team and pick the five best players you can think of in their history, just off the top of your head! Than go onto the next, until you get to sleep. You can't use a player twice, if they played for multiple teams (think Randy Johnson or Rickey Henderson). Someone please send me the best five Mets!
Going through my files, I found a 2015 article from Drs. Oz and Roizen on the subject. Here are some tips they had, interspersed with my own thoughts.
* No coffee within three hours of bedtime, no exercise within two. When I worked evenings managing a New York Sports Club, I would often work out pretty intensely between 9:30 and 10:30, right before the club closed for the evening. I'd eat dinner after we closed, around mid-night, and predictably, I wouldn't be able to get to sleep until at least two in the morning. The bad combination of late exercise, a meal before bed-time, and did I mention the stress of that job?
*Skip the nightcap: I find one beer or glass of wine helps put me to sleep, and does not affect me staying in that state. More than one drink will put you out, but you tend to wake up in the middle of the night as the alcohol wears off. Not good!
*No pets on the bed. We had a temperamental Yorkshire Terrier early in our marriage. He liked to sleep horizontally across the middle of the bed, and was very protective of his spot. You had to get used to sleeping like a pretzel. Ironically, when Carli was born, he stationed himself outside her room, instinctively protecting the newborn. It's amazing how smart (and sometimes, stubborn) animals are!
*Eat healthy fats: Foods that promote brain health like cold water fish are also sleep aids, according to the Doctor's article. If your diet does not include enough of this type of food, they recommend omega-3 supplements, totaling 900 mg a day.
*Shut the mind off!: The trickiest aspect of all. Whenever I have a half-marathon or any other type of big event the next day, I invariably sleep badly. You think of stupid things like sleeping through the alarm, all the time aware that is much more likely to happen if you don't get a good night's sleep! Articles always recommend getting a good night's sleep two nights before a major life event, knowing the night before will be rough. It's also often tricky getting to sleep the night after a big event, as your mind replays the day, good or bad!
*Sleep Therapy: Drs. Oz and Roizen mention CBT-1, short for Cognitive Behavioral Therapy. It's short-term therapy designed to train your mind and body for great sleep, and studies have shown it works better than a sleeping pill! I haven't tried it, but have been doing something else, that I picked up from a listener quiz on a sports radio station. Pick a professional sports team and pick the five best players you can think of in their history, just off the top of your head! Than go onto the next, until you get to sleep. You can't use a player twice, if they played for multiple teams (think Randy Johnson or Rickey Henderson). Someone please send me the best five Mets!
Monday, January 22, 2018
Don't Say "Diet!"
I cringe when I see the plethora of weight-loss products and programs advertised in January. From 30 years of working in health clubs, plus my educational background in the field, I know that all of these things work temporarily, and long-term, invariably fail.
At 5-7, 140 lbs., I've been lectured by people way heavier than I am "that I don't know anything" about weight control, and you have to eliminate all carbs, or drink shakes all day, cleanse, fast, or doing something equally radical to lose weight.
At heart, I know, it's calories in versus calories expended, with the most important consideration having your calories count. Have them packed with nutrients, from various plant fish, and animal sources, and as fresh as possible. Treat the food as fuel for your body, like a premium gasoline for your car.
Women need about 10 calories per pound, per day, to sustain current body weight, based on typical work or household chores with no additional exercise. Any additional exercise can go into your deficit column if you're looking to lose, or can allow you an additional treat if you want to sustain.
Young men can take in 15 calories per day, per pound, and middle-aged guys like myself would consume about 12 calories per day, per pound.
Carrie Dennett of the Washington Post wrote an interesting article on this topic entitled "Don't Starve Yourself - Do This Instead". I will review some key points, as I love articles that agree with my school of thought!
*DIETS DON'T WORK: Diet designers count on repeat customers. Why would you be a repeat customer? Because when your body goes below it's natural set point weight range, your metabolism begins to slow, and the weight creeps back on. You get frustrated and revert back to your old habits, only to pick up the "diet" again the following January. Repeated yo-yo dieting leaves your health in a worse place than if you never dieted in the first place!
*WEIGHT DOES NOT EQUAL HEALTH: The article correctly points out that people can be healthy or unhealthy at both lower or higher weights. While weight loss will generally result in better blood pressure, cholesterol, and blood sugar readings, research is unclear whether the weight loss is responsible for this, or the better habits people will acquire in order to lose weight; like exercising or better nutrition.
*THE BINGING RISK: The more you restrict yourself, the more you're likely to fall off the wagon with binge eating. You were so self-disciplined at that wedding, then came home and downed a sleeve of Oreo's! It happens when people feel deprived!
The article urges people to evolve in their thinking, away from dieting, and more about overall health. Be intuitive, like babies or young children, who instinctively know when and how much to eat.
Think of weight loss as a by-product of good habits. If you start exercising and paying attention to nutrition, the weight will come off! Make a goal like finishing a 5-K or doing a charity bike ride. In the focus on those activities; you will make positive changes in your habits, the scale will move, and you'll fell good about yourself. Plus, don't forget that shiny finisher's medal at the end!
At 5-7, 140 lbs., I've been lectured by people way heavier than I am "that I don't know anything" about weight control, and you have to eliminate all carbs, or drink shakes all day, cleanse, fast, or doing something equally radical to lose weight.
At heart, I know, it's calories in versus calories expended, with the most important consideration having your calories count. Have them packed with nutrients, from various plant fish, and animal sources, and as fresh as possible. Treat the food as fuel for your body, like a premium gasoline for your car.
Women need about 10 calories per pound, per day, to sustain current body weight, based on typical work or household chores with no additional exercise. Any additional exercise can go into your deficit column if you're looking to lose, or can allow you an additional treat if you want to sustain.
Young men can take in 15 calories per day, per pound, and middle-aged guys like myself would consume about 12 calories per day, per pound.
Carrie Dennett of the Washington Post wrote an interesting article on this topic entitled "Don't Starve Yourself - Do This Instead". I will review some key points, as I love articles that agree with my school of thought!
*DIETS DON'T WORK: Diet designers count on repeat customers. Why would you be a repeat customer? Because when your body goes below it's natural set point weight range, your metabolism begins to slow, and the weight creeps back on. You get frustrated and revert back to your old habits, only to pick up the "diet" again the following January. Repeated yo-yo dieting leaves your health in a worse place than if you never dieted in the first place!
*WEIGHT DOES NOT EQUAL HEALTH: The article correctly points out that people can be healthy or unhealthy at both lower or higher weights. While weight loss will generally result in better blood pressure, cholesterol, and blood sugar readings, research is unclear whether the weight loss is responsible for this, or the better habits people will acquire in order to lose weight; like exercising or better nutrition.
*THE BINGING RISK: The more you restrict yourself, the more you're likely to fall off the wagon with binge eating. You were so self-disciplined at that wedding, then came home and downed a sleeve of Oreo's! It happens when people feel deprived!
The article urges people to evolve in their thinking, away from dieting, and more about overall health. Be intuitive, like babies or young children, who instinctively know when and how much to eat.
Think of weight loss as a by-product of good habits. If you start exercising and paying attention to nutrition, the weight will come off! Make a goal like finishing a 5-K or doing a charity bike ride. In the focus on those activities; you will make positive changes in your habits, the scale will move, and you'll fell good about yourself. Plus, don't forget that shiny finisher's medal at the end!
Monday, January 15, 2018
Resolutions That Worked
Mid-January, most people are still in a disciplined mind-set. The over-indulging the Holidays bring usually add some weight and a feeling of lethargy. The routine of having a set schedule helps as far as health and fitness goes, and everyone has a built in support system of people at the gym and friends who are in the same boat (as well as an endless stream of commercials expounding the virtues of one diet plan or another).
Staying focused for an entire year is a whole other challenge. I remember a nutrition professor in college saying that you if you lost one pound a year for your adult life, you would be doing great. That seems so easy, yet most individuals gain a pound or two every year of their adult life. Need proof? Thumb through a wedding album.
The New York Post ran an article called the "Year In Renew" by Lauren Steussy and Molly Shea. The article chronicled five New Yorkers who changed their life over the past year, in different ways. Here is a capsule:
QUITTING ALCOHOL: a 46-year old Queens woman named Kambri Crews opened a successful new restaurant/bar in Astoria. Dealing with the stresses a business like that can present (as well as the limitless amount of liquor available), she sipped wine throughout the day. She put on close to 40 lbs. to her attractive 5-9 frame, and generally felt miserable. Kambri quit, cold turkey; began biking to work, and went on the South Beach diet. The wine was replaced by seltzer with lime or lemon wedges. The weight she put on disappeared over the year's time. Ironically, partially because of the weight loss, a lump was found in her breast that an earlier mammogram had missed. The loss of weight in her breasts enabled the doctors to discover it! She's going through radiation treatments now
(and biking there, as well) , and has put the drinking totally to rest.
EXERCISE AS AN ANTI-DEPRESSENT: Sam Smullen, a 56-year old structural engineer, had been feeling down for many years; the combination of long hours on the job and drowning his sorrows in beers at a Gowanus bar several nights a week. The ex-Marine, 5-9 and 210 lbs. at the time, stumbled across runners from the group Hash NYC. He asked if they were a running club, and they said, "No, we're a drinking club with a running problem"
Figuring he had half the equation down already, Sam joined them the next week and lumbered through a mile or two. He stuck with it, though, completing a 5-K shortly afterward, and building up to the marathon distance. Unbelievably, he's completed seven 26.2-milers in the last two years, and also completed the New York City Triathlon. Without even altering his diet radically, he's dropped 70 lbs., and has other running goals ahead. "Each day I have something to look forward to," The Park Slope resident said. "Running took me out of myself."
STOPPING BINGE EATING: Alex DePinto, a 28-year old Post video producer, would often eat to the point of sickness - whole pizzas and full cartons of ice cream were not out of the norm. A Personal Trainer friend of his offered to work with him for free, in exchange for Alex producing videos for the gym. Starting out once a week, Alex typically hated it. He gradually increased the number of workouts a week, and began looking forward to hitting the gym. Now up to five days a week, two hours at a time, Alex has dropped 48 lbs., and changed his relationship with food.
Like everyone else, Alex still loves his pizza and burgers, but now just eats reasonable amounts. It's not about deprivation, it's just keeping everything under control and exercising!
CHANGING HABITS FOR A CHILD: Marsha Parker, a standardized test tutor, had been slim most of her life. However, before giving birth to her daughter seven years ago, she ballooned to 260 lbs. Going up a flight of stairs to her Bronx residence became an ordeal.
Smartly, she taught healthy eating habits to her daughter, but was not following them herself. She vowed to lead by example.
Marsha's fitness journey began with kickboxing classes and simple diet fixes like giving up soda. She dropped to 185 lbs. by last March, and then discovered running, via the Mile High Run Club at a local gym.
She is a sleek 150 lbs. now and loves the comradeship and completion of doing local 5 and 10-K's. He greatest reward came when her daughter put her arms around her, and said, "Mommy I'm so proud of you!"
IT'S NEVER TOO LATE!: Denise Munroe, an administrator at NYU, was 58, carrying 210 lbs. on her 5-5 frame, and pre-diabetic. With a family history of diabetes, she knew a lifestyle change had to be in order. She started on her dietary choices first, cutting down on chips, cookies, and red meat and adding more fresh vegetables and other healthy goods. She tried, but didn't love, aerobic classes, and finally took up walking and slow jogging. Denise hooked up with the New York City Road runners for some group runs, and thrived on the group energy, even though she usually was the last to finish. "Other runners would wait for me at the end," The Brooklynite recalled. "It's what made me come back every week."
Denise dropped 40 lbs. with her regimen, and began running races. At age 60, she completed the Disney World Marathon last January, and followed that up with the New York Marathon in November. She's also no longer pre-diabetic!
This article shows that there are a lot of ways to get there - a healthy life. Consult with a doctor, figure out what you like to do exercise-wise, and don't look at food as a sacrifice or reward. Hopefully, you will be a 2018 success story!
Staying focused for an entire year is a whole other challenge. I remember a nutrition professor in college saying that you if you lost one pound a year for your adult life, you would be doing great. That seems so easy, yet most individuals gain a pound or two every year of their adult life. Need proof? Thumb through a wedding album.
The New York Post ran an article called the "Year In Renew" by Lauren Steussy and Molly Shea. The article chronicled five New Yorkers who changed their life over the past year, in different ways. Here is a capsule:
QUITTING ALCOHOL: a 46-year old Queens woman named Kambri Crews opened a successful new restaurant/bar in Astoria. Dealing with the stresses a business like that can present (as well as the limitless amount of liquor available), she sipped wine throughout the day. She put on close to 40 lbs. to her attractive 5-9 frame, and generally felt miserable. Kambri quit, cold turkey; began biking to work, and went on the South Beach diet. The wine was replaced by seltzer with lime or lemon wedges. The weight she put on disappeared over the year's time. Ironically, partially because of the weight loss, a lump was found in her breast that an earlier mammogram had missed. The loss of weight in her breasts enabled the doctors to discover it! She's going through radiation treatments now
(and biking there, as well) , and has put the drinking totally to rest.
EXERCISE AS AN ANTI-DEPRESSENT: Sam Smullen, a 56-year old structural engineer, had been feeling down for many years; the combination of long hours on the job and drowning his sorrows in beers at a Gowanus bar several nights a week. The ex-Marine, 5-9 and 210 lbs. at the time, stumbled across runners from the group Hash NYC. He asked if they were a running club, and they said, "No, we're a drinking club with a running problem"
Figuring he had half the equation down already, Sam joined them the next week and lumbered through a mile or two. He stuck with it, though, completing a 5-K shortly afterward, and building up to the marathon distance. Unbelievably, he's completed seven 26.2-milers in the last two years, and also completed the New York City Triathlon. Without even altering his diet radically, he's dropped 70 lbs., and has other running goals ahead. "Each day I have something to look forward to," The Park Slope resident said. "Running took me out of myself."
STOPPING BINGE EATING: Alex DePinto, a 28-year old Post video producer, would often eat to the point of sickness - whole pizzas and full cartons of ice cream were not out of the norm. A Personal Trainer friend of his offered to work with him for free, in exchange for Alex producing videos for the gym. Starting out once a week, Alex typically hated it. He gradually increased the number of workouts a week, and began looking forward to hitting the gym. Now up to five days a week, two hours at a time, Alex has dropped 48 lbs., and changed his relationship with food.
Like everyone else, Alex still loves his pizza and burgers, but now just eats reasonable amounts. It's not about deprivation, it's just keeping everything under control and exercising!
CHANGING HABITS FOR A CHILD: Marsha Parker, a standardized test tutor, had been slim most of her life. However, before giving birth to her daughter seven years ago, she ballooned to 260 lbs. Going up a flight of stairs to her Bronx residence became an ordeal.
Smartly, she taught healthy eating habits to her daughter, but was not following them herself. She vowed to lead by example.
Marsha's fitness journey began with kickboxing classes and simple diet fixes like giving up soda. She dropped to 185 lbs. by last March, and then discovered running, via the Mile High Run Club at a local gym.
She is a sleek 150 lbs. now and loves the comradeship and completion of doing local 5 and 10-K's. He greatest reward came when her daughter put her arms around her, and said, "Mommy I'm so proud of you!"
IT'S NEVER TOO LATE!: Denise Munroe, an administrator at NYU, was 58, carrying 210 lbs. on her 5-5 frame, and pre-diabetic. With a family history of diabetes, she knew a lifestyle change had to be in order. She started on her dietary choices first, cutting down on chips, cookies, and red meat and adding more fresh vegetables and other healthy goods. She tried, but didn't love, aerobic classes, and finally took up walking and slow jogging. Denise hooked up with the New York City Road runners for some group runs, and thrived on the group energy, even though she usually was the last to finish. "Other runners would wait for me at the end," The Brooklynite recalled. "It's what made me come back every week."
Denise dropped 40 lbs. with her regimen, and began running races. At age 60, she completed the Disney World Marathon last January, and followed that up with the New York Marathon in November. She's also no longer pre-diabetic!
This article shows that there are a lot of ways to get there - a healthy life. Consult with a doctor, figure out what you like to do exercise-wise, and don't look at food as a sacrifice or reward. Hopefully, you will be a 2018 success story!
Tuesday, January 9, 2018
Beat the "Mid-Winter" Blahs
It's mid-winter. The Holidays are in the rear view mirror, and summer seems a long way off. The sun is staying out a little longer, but the cold has not begun to dissipate. It's easy to stay on the couch, remote in hand, snacking on comfort food...
To get in shape for summer, and (more importantly) for long-term health, you've got to fight the "shut-in" mentality of January and February.
The body needs some Vitamin D sunlight provides. Try a brisk walk at lunch-time, when temperatures are warmest. Even though I'm wrapped in about 10 lbs. of clothing, I try to run outside about twice a week in winter. There's something about fighting against a biting wind, or moving fast enough to stay warm in sub-freezing weather that gives you a sense of accomplishment when you're done. My treadmill workouts are more effective for race preparation, but the outside runs release the
endorphins that make you feel good.
I'm not a skier, but would love to try cross-country skiing one day. I understand that it's easy to execute, and is a tremendous workout. In fact, you burn more calories cross-country skiing that any other exercise. You're using arms and legs, engaging the core, and really getting the heart rate up! Probably because it corresponds to long-distance running so much, cross-country skiing is my favorite thing to watch in the winter Olympics.
The gym, of course, is the perfect place to meet all your winter workout needs. I hit the weights a little harder over the winter, and mix in a lot of cross-training on the bike and elliptical. Once the weather breaks, I'm back outside running as much as I can, but the other machines prioritize different muscles and ease the strain on my 59-year old knees. For a total body, all-out workout, I constantly extol the virtues of the Concept 2 Rower.
The Concept 2 is a push-pull movement, using just about every muscle in your body. It's low-impact, and safe on your structure. You can row steadily for long distances (10-K is my longest workout), or blow out 500 or 1000-meter sprints. The machine is featured in the Cross-Fit Games, and if you go all-out on it, you'll understand why. It's pretty much the hardest cardio workout you can do!
A good winter workout is a dumbbell free-weight routine, standing on balance disks or a Bosu ball. You're incorporating balance in the routine, which is great prep for skiing or snow boarding, or just not slipping on the ice!
Winter can be an isolating time, and the comradeship of a neighborhood club like Mountain Fitness is great social interaction as well. Just pack your gear up in the car, and leave the remote laying on the couch!
To get in shape for summer, and (more importantly) for long-term health, you've got to fight the "shut-in" mentality of January and February.
The body needs some Vitamin D sunlight provides. Try a brisk walk at lunch-time, when temperatures are warmest. Even though I'm wrapped in about 10 lbs. of clothing, I try to run outside about twice a week in winter. There's something about fighting against a biting wind, or moving fast enough to stay warm in sub-freezing weather that gives you a sense of accomplishment when you're done. My treadmill workouts are more effective for race preparation, but the outside runs release the
endorphins that make you feel good.
I'm not a skier, but would love to try cross-country skiing one day. I understand that it's easy to execute, and is a tremendous workout. In fact, you burn more calories cross-country skiing that any other exercise. You're using arms and legs, engaging the core, and really getting the heart rate up! Probably because it corresponds to long-distance running so much, cross-country skiing is my favorite thing to watch in the winter Olympics.
The gym, of course, is the perfect place to meet all your winter workout needs. I hit the weights a little harder over the winter, and mix in a lot of cross-training on the bike and elliptical. Once the weather breaks, I'm back outside running as much as I can, but the other machines prioritize different muscles and ease the strain on my 59-year old knees. For a total body, all-out workout, I constantly extol the virtues of the Concept 2 Rower.
The Concept 2 is a push-pull movement, using just about every muscle in your body. It's low-impact, and safe on your structure. You can row steadily for long distances (10-K is my longest workout), or blow out 500 or 1000-meter sprints. The machine is featured in the Cross-Fit Games, and if you go all-out on it, you'll understand why. It's pretty much the hardest cardio workout you can do!
A good winter workout is a dumbbell free-weight routine, standing on balance disks or a Bosu ball. You're incorporating balance in the routine, which is great prep for skiing or snow boarding, or just not slipping on the ice!
Winter can be an isolating time, and the comradeship of a neighborhood club like Mountain Fitness is great social interaction as well. Just pack your gear up in the car, and leave the remote laying on the couch!
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