Independence, Part 6

While we are getting independent this month, another area we can explore is freedom from stereotypes.

Such as:  women can’t lift heavy.  Or men are inflexible.  Or old people can’t be strong.  Or people with (fill in the condition) can’t do things.

 

People who are alive have the ability to change.  It’s kind of definitional.  (When dead people change, it’s not exactly on purpose and we really don’t need to talk about that.)  The cool thing about our bodies is that they change in response to what we do.  If we practice getting faster, we get faster.  If we practice getting stronger, we get stronger.

 

So maybe at the start, women who have been told for a lifetime that it’s unladylike to lift weights and get strong don’t lift really heavy weights.  We lift weights that are heavy for us.  As we progress, we continue to lift weights that are heavy for us until someday we are lifting weights that the Almighty They think are heavy.  Usually by that point we don’t care what They think, or if we think about Them at all it is with a little burst of I-showed-YOU.

 

I’m not going to say that limitations aren’t real.  Gravity exists.  Our bodies can tolerate only so much work before they break.  But for most of us, the limitations are much farther away than we think they are.  If a stereotype isn’t helping, ditch it!

 

Go play.

Monday Workout: Weight Bearing

One of our focuses (foci?) this week is weight bearing on the arms.  Not only is this good for our arm strength, but also for our cores.  Three rounds.

 

jacks	30
(lunge to) curl	20
pushups	10
squat raise	30
kickbacks	20
quadruped lateral raise	10
db circle	30
row	20
lateral plank walk

 

Independence, Part 5

Some ideals we can declare independence from:

 

1.     Cultural body image

2.     Ableist ideas of what we should do

3.     Fanatical adherence to rubrics about exercise and nutrition

4.     “Healthy” stuff that makes us feel bad

Independence, Part 4

Another thing we can declare independence from is ideals.  Don’t get me wrong:  I am an idealist.  But we live in the real world, which is often less than ideal.

In our workouts, there are lots of folks out there who will tell us what the ideal routine for us is.  They’ll give us helpful information about heart rates, duration, volume of training, speed, tempo, and all kinds of other stuff.  It’s not that that stuff isn’t useful; it just might not work for us in our particular circumstance.

 

In an ideal world, we’d all get 150 minutes of moderate cardio exercise every week.  Expecting to meet that standard when we haven’t been off the couch in years is not realistic or workable.  Some of us are coming back from injuries, or have difficulty finding a safe place to work out.

 

The ideal workout, from a practical perspective, is the one we do.  It’s the one that empowers us to do the other stuff we want to do, like live a long time or play sharks and minnows with the grandkids in the pool.  Sure, we can aim for the ideals, but we shouldn’t be upset when our ideal is not somebody else’s.

 

Go play.

Independence, Part 3

One of the biggest things we can declare independence from in our workout life is other people’s goals.  This can be a challenge.

What do I mean?

 

Let’s say, for example, that I have just hopped on a bike for the first time in years.  I have a great time.  And, as I start telling people about it, they start telling me about century rides, or hill rides, or single track mountain bike rides.  They suggest different shoes or fancy gear or maybe even a brand new bike.  All of that is intended to be helpful, but mostly it’s discouraging.  I’m at the very beginning.  I want to pedal and have fun and I don’t want to overthink things.  I need to declare my independence from their ideas about what I need to do and do what I want.

 

Or, another example.  Imagine I have never been to the gym before.  I think I might like to try some stuff there and I tag along with a friend, who happens to be a true gym rat.  He shows me his heavy lifting routine, which takes approximately two hours and involves really big dumbbells and barbells.  I go home and think:  I am never going back there again.  It’s too hard and scary.  Instead, I can declare independence from my friend, however well-meaning he is, and I can start with a short workout that is appropriate for my own body.

 

One more.  Imagine I have a routine in which I go to the gym for a Zumba class every week.  I have friends there.  It’s fun.  I feel energetic and good at the end.  But imagine I have a less-helpful friend/partner/parent who thinks I’m not doing enough because I’m not losing weight.  I can declare independence from that person and do what makes me feel powerful and good in my skin.

 

We are all unique snowflakes.  We all have things we like and dislike.  The best workout is the one we will actually do.

 

Go play.

Monday Workout: Practical

We’re doing some lateral motions this week and some practical stuff.  So, basically, it’s like life, which often goes sideways and requires us to carry stuff.  Three rounds.

 

skater jump	30
bench press	20
squat pop up	10
farmer carry	30
underhand bent over row	20
db hip thrust	10
leg kicks	30
flies	20
side banana

 

Independence, Part 2: 8

While working on fitness tends to enable our pursuit of happiness, sometimes the fitness work itself can be happy.  Here are some happy workouts:

 

1.     Dance

2.     Yoga

3.     Pickleball

4.     Swimming

5.     Tag with the kids

6.     That sport you love

7.     That hike that inspires you

8.     That thing you do with friends and you end up laughing until your abs hurt

9.     Add your own