Lift, but don't separate

Sometimes I talk about weight training and cardio like they are separate things.  They are, sort of.  But most cardio exercise works out to, at base, body weight exercise and anyone who has done heavy lifting can tell you that it will elevate the heart rate right quick.

This is good news for the time-pressed.  We don’t have to find an hour for cardio and an hour for weight training.  A weight workout with cardio intervals can do it all.  Do the heavy squats and the big bench presses.  Mix in some plyojacks or some sprints.  Go home tired and happy.

Listen!

I was talking with a friend over the weekend who has changed direction with her fitness.  The kinds of exercise she was doing before stopped appealing; meanwhile, her body let her know that it had other kinds of work in mind.  She actually listened to her body.  It’s working wonderfully well for her and the change shows not only physically, but psychically as the stress decreases.

Oddly enough, in the same conversation, I was saying that I was getting back to my usual exercise and that it felt great.  My body wants what it usually has and is somewhat politely requesting a return to the status quo.

What does your body want?  Does it want something new?  Does it want what it always wants?  The most important thing we can do in fitness is to listen to what the body says.

Monday Workout: With a Kettlebell!

This week we’re continuing to work with significant weight and cardio in combination.  The goal is to get our metabolisms moving!  If you have knee issues, please use good judgment in choosing whether to jump the lunges and in deciding between the overyets and high knees.

1 min cardio
(jump) lunges	20
fly	20
kb swings	20
kb overyets or high knees	20
barbell twist or Russian	20
pushups	10

Friday Book Report: Incognito

David Eagleman’s book Incognito describes the intersection of biology and consciousness.  He begins, “Take a close look at yourself in the mirror.  Beneath your dashing good looks churns a hidden universe of networked machinery.  The machinery includes a sophisticated scaffolding of interlocking bones, a netting of sinewy muscles, a good deal of specialized fluid, and a collaboration of internal organs chugging away in darkness to keep you alive.  A sheet of high-tech self-healing sensory material that we call skin seamlessly covers your machinery in a pleasing package.” (p. 1)  Obviously, he has a way with prose.

He explores, at a general level, the questions of philosophy, psychology, and biology, with excursions into chemistry and physics.  It’s all informative and entertaining.  We are led to reflect on what makes us who we are, and this is not an easy or comfortable process at times.  It’s a useful bunch of brain gymnastics with a side of soul-searching.

I personally found the section on criminal justice to be… odd.  Yes, his arguments about free will do have implications for how we deal with transgression and protection and rehabilitation.  He presents an interesting batch of proposals that make, if nothing else, an interesting thought experiment.  He is very invested in this particular experiment, however.  The overall feel of the discussion resembles that family dinner where someone makes the mistake of bringing up a particular conspiracy theory and Uncle Frank goes off the rails, again, even though he is totally reasonable on every other subject.

Overall, a good book and well worth reading!  Go brains!

What counts?

What counts as exercise?  We know that watching a movie doesn’t count.  We know that running a marathon does.  What about the stuff in between?

Like, say, gardening.  Well, it depends.  Sitting on our butts weeding for hours probably doesn’t count.  We’ll get dirty and possibly sweaty if it is hot and sunny, but most people don’t find their pulses racing while having it out with the dandelions.  If we’re digging compost into the garden beds, however, it probably does count.  Hefting the bags, shoveling, turning over the dirt and everything can get us good and breathless.

Same deal for housework.  Light dusting: no exercise.  Spring cleaning with rug beating, Goodwill-schlepping, and forty seven trips up and down the stairs:  exercise.

Bottom line:  if it makes you sweaty and breathless, it counts.  If you’re sore the next day, it counts.  Otherwise, not so much.

Two things to do

Fitness, shockingly enough, does not happen in the time I spend with my clients.  What we do with our session contributes, I hope, to their fitness, but all the rest of the hours in the week heavily outweigh our time together.  This is why I’m working on mind control.  Just kidding.  Mostly.  It’s why I write a blog about fitness issues in hopes of helping non-workout time become better for us all.  There are two things that clients need to do for themselves in order to make the most of their fitness and of their time with me.

1.     Sleep.  Rest is as much a part of fitness as work.  Culturally, we are sleep-deprived, to the point that many of us take pride in how un-rested we are.  This is not good.  Our bodies and brains need sleep and dreams and downtime.  Let’s grab a nap.  Let’s forgo the extra hour of television or housework or video games and go to bed on time.

2.     Eat.  We need the right amount of healthy food.  This may require some experimentation because we are all our own personal chemistry labs.  Some of us need more protein.  Some of us do better without dairy.  Some of us must have green things.  Find the right balance.

Do these two things and we can have even more fun working out.

File under things to think about...

Over the weekend, I helped move some filing cabinets.  It was fun (yeah, I know; not everyone has the same sense of fun I do) and I wasn’t in charge of making things fit, so it went well.  The thing is, filing cabinets, like most things, are not shaped like dumbbells and barbells.  They are bulky and awkward and sometimes sharp and poky.  Moving them around has only a tangential relationship to what I do when I work out.

Keeping the relationship between workouts and real life tasks in mind can make workouts more relevant.  I’m not suggesting outfitting a home gym with filing cabinets and boxes of books and unwieldy bags of dog food, although there would be a certain novelty in doing that.  The point is that we don’t, generally, lift weights to get better at lifting weights in the gym, but to have a better experience in the rest of our lives.

When we do whole-body exercises during workouts, when we change direction or twist during a movement, when we work with ropes or medicine balls or other objects, we are practicing for the real world.  Let’s get strong for living.