As befits somewhat in my profession (and author of this column), I love to exercise. Each day, I think to myself, "How am I going to workout? When am I going to workout? Where am I going to workout?"
Owning a gym, I compare myself to the "the drunk who owns the bar, with a slightly healthier liver!"
However, most people don't get enough exercise. Reasons may be time, dis-inclination, old injury, or boredom with the process.
The Centers for Disease Control and Prevention estimates that 80% of adults aren't getting enough movement, according to a recent article entitled "How to trick yourself into enjoying exercise," by Tony Dearing of the Newark Star-Ledger.
And we all know how good exercise is for your heart, bones, and surrounding muscles, tendons, and ligaments. More and more research shows that it also greatly reduces your chance of dementia - which, in itself, should get you motivated to get moving!
The recommendation of Neuroscience experts are not outlandish. About 30 minutes a day, five days a week, of any activity that brings your heart rate to between 110 and 140 beats per minute. (To compute your approximate heart rate max, subtract your age from 220. A 60-year-old has a theoretical max of 160, although that varies on many factors.)
Belonging to a health club is ideal in many ways because you have professional supervision and guidance, emergency devices available, a wide variety of cardiovascular and strength machines, as well as balance and flexibility tools, to achieve any goal you have. A place like Mountain Fitness is also very supportive, as other members become a reinforcement for you, and a support group to share achievements and setbacks; aches and pains.
However, the great outdoors has it's benefits, too, like sunshine for Vitamin D, and cool, refreshing enviorns. Find out if you like to hike, run, swim, ride the bike, or merely go for extended walks with your dog.
Gardening, housework, mowing the lawn, and raking leaves involve a variety of movements, engage the core muscles, and are strenuous enough to count towards your exercise totals.
Figure out if your a "social exerciser" who likes the comradeship of a group exercise class or walking buddy. Or you may be a solo exerciser who enjoys listening to their music, or being alone in the deep thoughts that can come over you in exercise.
Do you like nature? Get your exercise done in a park or along a trail. Or you may like the stimulation of seeing a lot of people and sights along a more urban route.
Try to have more than one fitness option, so if bad weather, time, or injury prevents you from one activity, you have another to plug in. Plus, it's better for your body to mix up cardio and strength training, and also vary the routines on each. Shock the body with something different, and don't get stale!
For your body and your mind, get out and do something!
Friday, January 20, 2017
Thursday, January 19, 2017
The "Happiness Quotient" in exercise
This election cycle has created a bitter divide in America. Many people see the social progress of the Obama years being threatened: reproductive rights; equality of the races and genders; universal health care; climate change controls; social justice.
Others see this election as a return to traditional values: respect for police and authority; a thought process of helping Americans, and America, first; "draining the swamp" of corruption in Washington; the return of "smokestack" jobs; taking the restrictions off of small businesses; restoring rural and small-town life; an end to illegal immigration and "political correctness.".
How does this relate to fitness? Exercise releases endorphins "the feel good drug" within your brain. With the constant drone of CNN, Fox, and MSNBC, and the tons of information, opinions, and lies on social media, it's easy to feel overwhelmed and agitated at times. A good workout of any kind helps alleviate those feelings, and can even help you to relate to others on the other side of the political spectrum.
The October/November edition of AARP Magazine had an interesting feature entitled "Younger Next Year," by Chris Crowley and Henry S. Lodge, M.D. There are many salient points, but for the sake of the article, we'll focus on the brain, and how it relates to happiness.
The authors differentiate between three parts of the brain - the reptilian, limbic; and thinking.
The reptilian is described as the purely physical brain, and has control centers for fear and aggression - it runs on negative reinforcement.
The limbic brain is the emotional brain, and is what separates mammals from reptiles. It is involved in love, play, social interaction; and the bond between parents and children. It is based on connection with others: collaborative work, leisure or sport..
The thinking brain is the language of thought and words.
The three parts of the brain are all wired together, and fitness involves all three. My reptilian brain takes over when I am in a race or any competitive situation: Push! Survive! Win!
The thinking brain takes precedence in a long run. I think of larger issues, try to figure myself out, or others. Why do they think the way they do? And why do I think the way I do? Democrat or Republican? Hillary or Trump?
The limbic brain is involved in the interplay in exercise. Commiserating over a hard workout; sharing training philosophies in-between sets on the bench press. Group Private Training sessions and runs certainly involve the limbic brain. I've had some of my deepest conversations in the midst of 12-mile runs from Long Branch to Asbury Park and back.
The authors feel that the interplay that involves the limbic brain is the key to happiness. Create your own positive environment, and get away from negativity, on television, in the workplace, or outside. Surround yourself with interesting people, and don't be afraid to interact with others that look, dress, or think differently. Don't let the reptilian brain take over your life!
Others see this election as a return to traditional values: respect for police and authority; a thought process of helping Americans, and America, first; "draining the swamp" of corruption in Washington; the return of "smokestack" jobs; taking the restrictions off of small businesses; restoring rural and small-town life; an end to illegal immigration and "political correctness.".
How does this relate to fitness? Exercise releases endorphins "the feel good drug" within your brain. With the constant drone of CNN, Fox, and MSNBC, and the tons of information, opinions, and lies on social media, it's easy to feel overwhelmed and agitated at times. A good workout of any kind helps alleviate those feelings, and can even help you to relate to others on the other side of the political spectrum.
The October/November edition of AARP Magazine had an interesting feature entitled "Younger Next Year," by Chris Crowley and Henry S. Lodge, M.D. There are many salient points, but for the sake of the article, we'll focus on the brain, and how it relates to happiness.
The authors differentiate between three parts of the brain - the reptilian, limbic; and thinking.
The reptilian is described as the purely physical brain, and has control centers for fear and aggression - it runs on negative reinforcement.
The limbic brain is the emotional brain, and is what separates mammals from reptiles. It is involved in love, play, social interaction; and the bond between parents and children. It is based on connection with others: collaborative work, leisure or sport..
The thinking brain is the language of thought and words.
The three parts of the brain are all wired together, and fitness involves all three. My reptilian brain takes over when I am in a race or any competitive situation: Push! Survive! Win!
The thinking brain takes precedence in a long run. I think of larger issues, try to figure myself out, or others. Why do they think the way they do? And why do I think the way I do? Democrat or Republican? Hillary or Trump?
The limbic brain is involved in the interplay in exercise. Commiserating over a hard workout; sharing training philosophies in-between sets on the bench press. Group Private Training sessions and runs certainly involve the limbic brain. I've had some of my deepest conversations in the midst of 12-mile runs from Long Branch to Asbury Park and back.
The authors feel that the interplay that involves the limbic brain is the key to happiness. Create your own positive environment, and get away from negativity, on television, in the workplace, or outside. Surround yourself with interesting people, and don't be afraid to interact with others that look, dress, or think differently. Don't let the reptilian brain take over your life!
Wednesday, January 11, 2017
Secrets of a 85-year marathon champ
My wife e-mailed me an article from the Dec. 28th New York Times, and titled it: "This is the Future You." Boy, I wish!
The article is about Ed Whitlock of Milton, Ontario. It's called "85-year-Old Marathoner Is So Fast That Even Scientists Marvel." Reading it, I could understand why.
In October, Whitlock became the oldest person to run the 26.2-mile event in under four hours, completing the Toronto Waterfront Marathon in 3:56.34.
Part of what appealed to me (and I think my wife sensed it) is the simplicity and purity of his training. No coach. No heart-rate or mileage gadgetry. No special diet or training formula. No pre-hab or rehab of any sort. Old sneakers. No stretching, and no medication, other than a supplement for his achy knees.
He's a self-reliant sort, gardening and shoveling snow, but has no strength-training regimen, otherwise.
What does he do? Lots of running - 3 to 3.5 hours at a time, around a loop in a local cemetery. He doesn't do it everyday, but for a 2:54.48 marathon at age 73 in 2004, he completed 43 training runs of three-hours each, approximately 20 miles long each time. That time, adjusted for age, would be a 2:04:48, just two minutes off the current world record of 2:02.57.
Like everyone (but less so!) age has slowed him. His pace this year was 9:01 a mile at the Toronto Marathon, while at age 73, he was doing an unbelievable 6:40 pace.
Also like other veteran runners, injuries have crept in - shoulder, knee, hip and groin. Before his most recent marathon he did "only" 16 of the 3-plus hour runs, which may make his finish that much more remarkable.
Okay, what makes Whitlock such an anomoly? A few factors. First, he's naturally talented. As a youngster growing up in London, Whitlock recorded a 4;34 mile. An Achilles injury ended his early running career, and due to work responsibilities and the fact "no one else was running," Whitlock cycled, walked, and refereed soccer upon moving to Canada, and didn't resume running until age 41.
This may be another reason for Whitlock's later success, as scientists feel his two decade layoff saved valuable wear and tear on his joints.
A third factor is Whitlock's size. While underweight by any reasonable standards, he is 5-7 and weighs between 110 and 112 lbs, not unlike the top marathoners in the world. He also has amazing genetics. Tested at McGill University at age 81, Whitlock had a V02 (the maximum amount of oxygen that can be consumed and used by muscles during exercise) max of 54. An average reading for an independent 81-year old is 20, while an Olympic long-distance runner or skier might score a 90. Whitlock's reading of 54 is considered unsurpassed for his age.
Whitlock also has retained a remarkable amount of his muscle mass, as pictures of him running in his 20's do not look very dissimilar to him today. An average person will lose 30 to 40% of their muscle mass in those 60 years - one of the more frustrating aspects of aging!
Dr. Michael Joyner of the Mayo Clinic, who studies performance and aging, feels Whitlock and other aging athletes haven't lost their "inner 13-year old." Although Whitlock, like most distance runners, is somewhat introverted, he still has a curiosity and passion about life that gets him out the door in the cold Canadian air for his long runs.
Maybe it's part of his British upbringing, but Whitlock is very matter-of-fact about it all. He admits he likes the attention of setting records. He claims not to feel a "runner's high" and doesn't even run for his health. I smiled when I read that racing brings him as much apprehension as joy.
"The real feeling of enjoyment, he stated, is getting across the finish line and finding out that you've done O.K"
I couldn't state it any better!
The article is about Ed Whitlock of Milton, Ontario. It's called "85-year-Old Marathoner Is So Fast That Even Scientists Marvel." Reading it, I could understand why.
In October, Whitlock became the oldest person to run the 26.2-mile event in under four hours, completing the Toronto Waterfront Marathon in 3:56.34.
Part of what appealed to me (and I think my wife sensed it) is the simplicity and purity of his training. No coach. No heart-rate or mileage gadgetry. No special diet or training formula. No pre-hab or rehab of any sort. Old sneakers. No stretching, and no medication, other than a supplement for his achy knees.
He's a self-reliant sort, gardening and shoveling snow, but has no strength-training regimen, otherwise.
What does he do? Lots of running - 3 to 3.5 hours at a time, around a loop in a local cemetery. He doesn't do it everyday, but for a 2:54.48 marathon at age 73 in 2004, he completed 43 training runs of three-hours each, approximately 20 miles long each time. That time, adjusted for age, would be a 2:04:48, just two minutes off the current world record of 2:02.57.
Like everyone (but less so!) age has slowed him. His pace this year was 9:01 a mile at the Toronto Marathon, while at age 73, he was doing an unbelievable 6:40 pace.
Also like other veteran runners, injuries have crept in - shoulder, knee, hip and groin. Before his most recent marathon he did "only" 16 of the 3-plus hour runs, which may make his finish that much more remarkable.
Okay, what makes Whitlock such an anomoly? A few factors. First, he's naturally talented. As a youngster growing up in London, Whitlock recorded a 4;34 mile. An Achilles injury ended his early running career, and due to work responsibilities and the fact "no one else was running," Whitlock cycled, walked, and refereed soccer upon moving to Canada, and didn't resume running until age 41.
This may be another reason for Whitlock's later success, as scientists feel his two decade layoff saved valuable wear and tear on his joints.
A third factor is Whitlock's size. While underweight by any reasonable standards, he is 5-7 and weighs between 110 and 112 lbs, not unlike the top marathoners in the world. He also has amazing genetics. Tested at McGill University at age 81, Whitlock had a V02 (the maximum amount of oxygen that can be consumed and used by muscles during exercise) max of 54. An average reading for an independent 81-year old is 20, while an Olympic long-distance runner or skier might score a 90. Whitlock's reading of 54 is considered unsurpassed for his age.
Whitlock also has retained a remarkable amount of his muscle mass, as pictures of him running in his 20's do not look very dissimilar to him today. An average person will lose 30 to 40% of their muscle mass in those 60 years - one of the more frustrating aspects of aging!
Dr. Michael Joyner of the Mayo Clinic, who studies performance and aging, feels Whitlock and other aging athletes haven't lost their "inner 13-year old." Although Whitlock, like most distance runners, is somewhat introverted, he still has a curiosity and passion about life that gets him out the door in the cold Canadian air for his long runs.
Maybe it's part of his British upbringing, but Whitlock is very matter-of-fact about it all. He admits he likes the attention of setting records. He claims not to feel a "runner's high" and doesn't even run for his health. I smiled when I read that racing brings him as much apprehension as joy.
"The real feeling of enjoyment, he stated, is getting across the finish line and finding out that you've done O.K"
I couldn't state it any better!
Thursday, December 29, 2016
Lessons from a Marathon Legend
During the early 1980's, when I was really into marathoning, Joan Benoit Samuelson was a revered name. Samuelson was the winner of the inaugural women's Olympic marathon in 1984, with a time of 2:25.53. She also held the women's world record in the event (2:22:43) from 1983-1994.
Besides those phenomenal achievements, I always was personally impressed that Samuelson was from Maine, and did the bulk of her training outside, through the brutal winters.
Samuelson is nearly 60 now, with two grown children. She continues to run very well, like a 2:50:29 at Boston in 2013. She ran the 2014 Boston with her children (something I would love to do one day!) and clocked a phenomenal 2:52.10. Proving good genetics and a positive role model helps, her son, Anders, did a 2:50.01, and her daughter, Abby, clocked a 3:15.49.
Marlene Cimons from the Washington Post interviewed her recently, and there are some great lessons to learn from the article.
*The love of the outdoors helps keep Samuelson motivated after all these years. She uses the New England surroundings to her benefit: limited traffic, beautiful nature, and cross-training opportunities like kayaking and cross-country and downhill skiing.
*Injuries have prompted her to back off on her training miles and intensity as she has gotten older. She doesn't do "doubles" anymore, and her total training volume is about 50-75% of her peak years. She still does a weekly long run of 13-15 miles, however, and incorporates fartlek training into her long runs for most of her speed work. The tracks in Maine are snow-covered for about four months a year, anyway, and Samuelson seems to like to alter her training intensity by "feel" rather than set speeds and distances.
*On that note, she's a believer in the mind/body/spirit triad, and tries to keep those things in balance. She resists the typical marathoner's mentality of going overboard in training or diet.
*She looks at her running career as a series of stories. I would think an Olympic gold medal and world record would be two powerful ones, but Samuelson is creative in keeping her motivation up as she ages. One "story" or goal, was to run sub 2:50 marathons at age 50, and her latest is to break 3:00 at age 60. If she achieves that, she plans to back away from competitive marathoning.
*While she doesn't envision doing marathons forever, running will always be part of her life. Passion. Balance. Storytelling. The essence of the inspiring figure named Joan Benoit Samuelson.
Besides those phenomenal achievements, I always was personally impressed that Samuelson was from Maine, and did the bulk of her training outside, through the brutal winters.
Samuelson is nearly 60 now, with two grown children. She continues to run very well, like a 2:50:29 at Boston in 2013. She ran the 2014 Boston with her children (something I would love to do one day!) and clocked a phenomenal 2:52.10. Proving good genetics and a positive role model helps, her son, Anders, did a 2:50.01, and her daughter, Abby, clocked a 3:15.49.
Marlene Cimons from the Washington Post interviewed her recently, and there are some great lessons to learn from the article.
*The love of the outdoors helps keep Samuelson motivated after all these years. She uses the New England surroundings to her benefit: limited traffic, beautiful nature, and cross-training opportunities like kayaking and cross-country and downhill skiing.
*Injuries have prompted her to back off on her training miles and intensity as she has gotten older. She doesn't do "doubles" anymore, and her total training volume is about 50-75% of her peak years. She still does a weekly long run of 13-15 miles, however, and incorporates fartlek training into her long runs for most of her speed work. The tracks in Maine are snow-covered for about four months a year, anyway, and Samuelson seems to like to alter her training intensity by "feel" rather than set speeds and distances.
*On that note, she's a believer in the mind/body/spirit triad, and tries to keep those things in balance. She resists the typical marathoner's mentality of going overboard in training or diet.
*She looks at her running career as a series of stories. I would think an Olympic gold medal and world record would be two powerful ones, but Samuelson is creative in keeping her motivation up as she ages. One "story" or goal, was to run sub 2:50 marathons at age 50, and her latest is to break 3:00 at age 60. If she achieves that, she plans to back away from competitive marathoning.
*While she doesn't envision doing marathons forever, running will always be part of her life. Passion. Balance. Storytelling. The essence of the inspiring figure named Joan Benoit Samuelson.
Thursday, December 15, 2016
"Old School" Nutrition
My nutritional cabinet is decidedly "1980's." Met-Rx Protein Powder and Big 100 bars, "old school" Power Bars (love the new Vanilla Crisp flavor!), and Gatorade in the refrigerator for post-run replenishment.
I also love my coffee, drink chocolate milk often, and even confess to buying beef jerky (Wild Bill's, from the Pennsylvania Dutch Country).
I was happy to see almost all of these products touted in a recent Runner's World article, entitled "Classic Products That Still Get the Job Done," by Kelly Bastone.
In fact, the only product not directly mentioned was Met-Rx, although the benefits of protein after a long run or workout was certainly cited. I've always liked the blend of proteins in the Met-Rx products, as well as the very palatable taste. I also recall reading an article years back that tested many of the top brands in a lab setting to see if their nutritional content matched their claims. In Met-Rx's case, it did, while other "flash in the pan" competitors came up short. Stick with tried and true!
Concerning the other products, Gatorade was actually concocted by a former 4:20 miler by the name of Dr. Robert Cade. A the request of the University of Florida football coach, he suggested a mix of sugars, salt, potassium and phosphate that became the original Gatorade mix. The salt level has decreased since then, but Gatorade is still the gold standard in the $13 billion dollar sports drink industry.
As far as coffee, I've loved it since I was a kid, when I would have it mixed generously with milk and sugar. Multiple cups of it got me through ten hour days of warehouse work as a teen, as well as a full college course load mixed with track and marathon training in college. I was very gratified reading many studies that caffeine improved endurance in marathoners (no surprise, really!), and has proven to be a preventative product against diseases like Alzheimer's and Parkinson's.
Power Bars came on the scene in the late 1970's and early 1980's. Brian Maxwell, a top-ranked marathoner from Canada, invented it when experimenting with portable sources of carbohydrates that could prevent blood sugar levels from dropping late in races. Power Bars are a mix of oat bran, sugar, and protein, and first caught on popularity with Tour de France cyclists. There are hundreds of brands of bars, some more popular among strength athletes, and others designed for endurance athletes. The "Gu" gels have become popular for mid-race replenishment. My only suggestion: try them in a training run first!
Chocolate milk is sort of boring, and the idea of a milk product directly after a run is somewhat counter-intuitive. However, multiple studies have shown that chocolate milk has an ideal 4:1 ratio of carbs to to protein, is quick, inexpensive, and hydrating. It goes along with the argument that whole foods can be as beneficial as things created in a lab. I have to say, for me, however, there is still something psychologically beneficial about tearing open a package of protein powder, pouring it into the blender with with some juice and other fruit, and churning it up. If I feel it's better for me, perhaps I will work out that much harder!
Beef Jerky was the final product mentioned in the Runner's World article. And how healthy can a meat product that doesn't require refrigeration be? Yes, beef jerky is loaded with sodium, but it is a good source of low-fat protein, and low in calories. Basically, if it came down to potato chips or beef jerky, from a health perspective, the beef jerky probably wins.
A quick aside: my son, who later became a high school runner, was a reluctant travel soccer player in his youth. To bribe him to play, I'd pick him up Wild Bill's shredded beef jerky (in the cans). My wife would ways be upset with me for it. I'm glad the product is among the "old school" favorites!
I also love my coffee, drink chocolate milk often, and even confess to buying beef jerky (Wild Bill's, from the Pennsylvania Dutch Country).
I was happy to see almost all of these products touted in a recent Runner's World article, entitled "Classic Products That Still Get the Job Done," by Kelly Bastone.
In fact, the only product not directly mentioned was Met-Rx, although the benefits of protein after a long run or workout was certainly cited. I've always liked the blend of proteins in the Met-Rx products, as well as the very palatable taste. I also recall reading an article years back that tested many of the top brands in a lab setting to see if their nutritional content matched their claims. In Met-Rx's case, it did, while other "flash in the pan" competitors came up short. Stick with tried and true!
Concerning the other products, Gatorade was actually concocted by a former 4:20 miler by the name of Dr. Robert Cade. A the request of the University of Florida football coach, he suggested a mix of sugars, salt, potassium and phosphate that became the original Gatorade mix. The salt level has decreased since then, but Gatorade is still the gold standard in the $13 billion dollar sports drink industry.
As far as coffee, I've loved it since I was a kid, when I would have it mixed generously with milk and sugar. Multiple cups of it got me through ten hour days of warehouse work as a teen, as well as a full college course load mixed with track and marathon training in college. I was very gratified reading many studies that caffeine improved endurance in marathoners (no surprise, really!), and has proven to be a preventative product against diseases like Alzheimer's and Parkinson's.
Power Bars came on the scene in the late 1970's and early 1980's. Brian Maxwell, a top-ranked marathoner from Canada, invented it when experimenting with portable sources of carbohydrates that could prevent blood sugar levels from dropping late in races. Power Bars are a mix of oat bran, sugar, and protein, and first caught on popularity with Tour de France cyclists. There are hundreds of brands of bars, some more popular among strength athletes, and others designed for endurance athletes. The "Gu" gels have become popular for mid-race replenishment. My only suggestion: try them in a training run first!
Chocolate milk is sort of boring, and the idea of a milk product directly after a run is somewhat counter-intuitive. However, multiple studies have shown that chocolate milk has an ideal 4:1 ratio of carbs to to protein, is quick, inexpensive, and hydrating. It goes along with the argument that whole foods can be as beneficial as things created in a lab. I have to say, for me, however, there is still something psychologically beneficial about tearing open a package of protein powder, pouring it into the blender with with some juice and other fruit, and churning it up. If I feel it's better for me, perhaps I will work out that much harder!
Beef Jerky was the final product mentioned in the Runner's World article. And how healthy can a meat product that doesn't require refrigeration be? Yes, beef jerky is loaded with sodium, but it is a good source of low-fat protein, and low in calories. Basically, if it came down to potato chips or beef jerky, from a health perspective, the beef jerky probably wins.
A quick aside: my son, who later became a high school runner, was a reluctant travel soccer player in his youth. To bribe him to play, I'd pick him up Wild Bill's shredded beef jerky (in the cans). My wife would ways be upset with me for it. I'm glad the product is among the "old school" favorites!
Tuesday, December 13, 2016
Staying Fit over the the Holidays
Once mid-December hits, the typical mindset regarding fitness is "once the New Year's hits..."
Unfortunately, it's easy to be saddled with another three to five pounds to lose by that point, due to inactivity during this period, coupled with an "Oh well, it's the holidays!" mind-set. You can limit the damage and still enjoy yourself. Here are some tips
*Remember to drink your water. Try for half-an-ounce per body weight, every day. It will keep you hydrated, especially when salty foods and alcohol abound. It flushes out toxins from you body, and gives you a sense of fullness, that can prevent over-eating at parties or family dinners.
*Keep up the exercise! As busy as the Holidays are, there usually is more time off from work, which gives you at least a 45-minute window to get some cardio in, or a circuit-style strength workout. Think 150 minutes a week of exercise, and divide it among seven days - that's a little over 20 minutes a day. Who doesn't have that?
*Limit the alcohol. Besides the empty calories and high sugar content, alcohol lowers inhibitions. We've all made bad choices because of it, in various areas of life. Concerning diet, a sober mind picks a banana and peanut butter as a healthy, filling snack. A "buzzed" mind? definitely the rest of that apple pie!
*Try to limit stress. Easier said, than done, I know! However, when feeling stressed, bad food choices are usually an accompaniment. "I deserve the rest of that apple pie, after what I just put up with!" Get your shopping done early, and try to avoid negative people at the office party or family gathering.
*Do something you enjoy, exercise-wise. A half-marathon or "Tough Mudder" may be down the road next Spring, but the Holidays aren't the time to obsess over your 12-week training program. Jump on the elliptical if you just want to burn some calories, or do a New Year's Day 5-K with a friend, just as a fun, social workout. Everyone will be back down to business in early January, including yourself. Enjoy the Holidays, but don't let the last three weeks of 2016 ruin all the gains you've made through it, so far!
Unfortunately, it's easy to be saddled with another three to five pounds to lose by that point, due to inactivity during this period, coupled with an "Oh well, it's the holidays!" mind-set. You can limit the damage and still enjoy yourself. Here are some tips
*Remember to drink your water. Try for half-an-ounce per body weight, every day. It will keep you hydrated, especially when salty foods and alcohol abound. It flushes out toxins from you body, and gives you a sense of fullness, that can prevent over-eating at parties or family dinners.
*Keep up the exercise! As busy as the Holidays are, there usually is more time off from work, which gives you at least a 45-minute window to get some cardio in, or a circuit-style strength workout. Think 150 minutes a week of exercise, and divide it among seven days - that's a little over 20 minutes a day. Who doesn't have that?
*Limit the alcohol. Besides the empty calories and high sugar content, alcohol lowers inhibitions. We've all made bad choices because of it, in various areas of life. Concerning diet, a sober mind picks a banana and peanut butter as a healthy, filling snack. A "buzzed" mind? definitely the rest of that apple pie!
*Try to limit stress. Easier said, than done, I know! However, when feeling stressed, bad food choices are usually an accompaniment. "I deserve the rest of that apple pie, after what I just put up with!" Get your shopping done early, and try to avoid negative people at the office party or family gathering.
*Do something you enjoy, exercise-wise. A half-marathon or "Tough Mudder" may be down the road next Spring, but the Holidays aren't the time to obsess over your 12-week training program. Jump on the elliptical if you just want to burn some calories, or do a New Year's Day 5-K with a friend, just as a fun, social workout. Everyone will be back down to business in early January, including yourself. Enjoy the Holidays, but don't let the last three weeks of 2016 ruin all the gains you've made through it, so far!
Tuesday, November 22, 2016
The Benefits of Rowing
Readers of this column know we've long extolled the virtues of the Concept 2 Rower, the greatest total body workout machine, in my opinion.
The rower is low impact, and is "push/pull," meaning you are using muscles from both the front and back of your body - a perfect synchronicity of agony, really.
The "push" is from your quadriceps, which thrust you backwards with every pull. The "pull," of course, is the upper body, most notably your back, biceps, shoulders, and "core."
Rather than the classic pull to you chest, I end each stroke with the handle hitting my abdomen. I do ab exercises all day long with clients and on my own, yet the rower never fails to make my abs sore!
It is extremely time efficient. While I've gone as long as 10,000 meters (averaging about 42 minutes), you can blast out five, 500-meter bursts (about two minutes duration, each) and have a gut-wrenching workout. With a five minute warm-up and warm-down, and two minute (or less) rest in-between, you'd still be done in 30 minutes!
Another great benefit is it's relevancy to running. I can run an all out 1600-meters in about 6:30 these days, and when I go all out for 1600-meters on the rower, I'm hitting about 6:20-6:25. Rather than a day at the high school track, substitute a session on the rower, and shoot for the same times you would running!
The Concept 2 is very popular at Mountain Fitness, because we are constantly extolling it's virtues. At most clubs, it sits forlorn and lonely, and that's a shame - it truly is the best workout you can do!
A recent article by Stephanie Kanowitz in the Washington Post made many of these same points. It also correctly pointed out that rowing is low-impact, and thus is easier on your knees and lower back than running.
Rowing classes are becoming more popular at larger clubs now, and the popularity of rowing has increased with it's visibility in the popular Cross Fit games.
I did the New Jersey State Indoor Rowing Championships about 15 years ago with other members of the club, competing in the 40-49 division at the time. The winning time in the lightweight division was 7:45 for 2000-meters the previous year, a number I felt confident about attaining. At the start, a friend whispered to me that someone who had done a 7:15 had entered. My obsessive, competitive nature took over, and I banged out 1500 meters at a 1:45 per stroke clip, way faster than I ever had done previously. My quads totally cramped up at that point, and I saw my stroke average rising with every futile pull. I finished in 7:28, and I honestly don't remember if I got first or second
in the event. I do know it was the hardest thing I've ever endured!
If your a hard-core fitness enthusiast, or someone who wants to get in shape fast, give the Concept 2 Rower a spin!
The rower is low impact, and is "push/pull," meaning you are using muscles from both the front and back of your body - a perfect synchronicity of agony, really.
The "push" is from your quadriceps, which thrust you backwards with every pull. The "pull," of course, is the upper body, most notably your back, biceps, shoulders, and "core."
Rather than the classic pull to you chest, I end each stroke with the handle hitting my abdomen. I do ab exercises all day long with clients and on my own, yet the rower never fails to make my abs sore!
It is extremely time efficient. While I've gone as long as 10,000 meters (averaging about 42 minutes), you can blast out five, 500-meter bursts (about two minutes duration, each) and have a gut-wrenching workout. With a five minute warm-up and warm-down, and two minute (or less) rest in-between, you'd still be done in 30 minutes!
Another great benefit is it's relevancy to running. I can run an all out 1600-meters in about 6:30 these days, and when I go all out for 1600-meters on the rower, I'm hitting about 6:20-6:25. Rather than a day at the high school track, substitute a session on the rower, and shoot for the same times you would running!
The Concept 2 is very popular at Mountain Fitness, because we are constantly extolling it's virtues. At most clubs, it sits forlorn and lonely, and that's a shame - it truly is the best workout you can do!
A recent article by Stephanie Kanowitz in the Washington Post made many of these same points. It also correctly pointed out that rowing is low-impact, and thus is easier on your knees and lower back than running.
Rowing classes are becoming more popular at larger clubs now, and the popularity of rowing has increased with it's visibility in the popular Cross Fit games.
I did the New Jersey State Indoor Rowing Championships about 15 years ago with other members of the club, competing in the 40-49 division at the time. The winning time in the lightweight division was 7:45 for 2000-meters the previous year, a number I felt confident about attaining. At the start, a friend whispered to me that someone who had done a 7:15 had entered. My obsessive, competitive nature took over, and I banged out 1500 meters at a 1:45 per stroke clip, way faster than I ever had done previously. My quads totally cramped up at that point, and I saw my stroke average rising with every futile pull. I finished in 7:28, and I honestly don't remember if I got first or second
in the event. I do know it was the hardest thing I've ever endured!
If your a hard-core fitness enthusiast, or someone who wants to get in shape fast, give the Concept 2 Rower a spin!
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