Miscellaneous: Righting Response

Because I am a responsible trainer and Pilates instructor, I keep up with my continuing education.  I often learn little tidbits that I like to pass along.  Recently, an instructor in a course I was taking said that when we are training balance, we actually want to lose our balance from time to time.

I thought:  WHAT?

 

Here is the thinking.  When we are unstable and we lose our balance in a safe environment, we train our righting response, or, in other words, our bodies learn how to catch us.  This, I think, is akin to learning how to fall in martial arts training.

 

The broader lesson is this:  learning comes through mistakes and failure.  If we are succeeding at everything we are doing in our workouts, we are limiting our growth.  I am NOT saying that we should do unsafe things, just that we can push ourselves just a little bit past our comfort zone in order to enlarge that very zone.

Miscellaneous: Walk to School

This month’s blog is going to be about the random little items I learn or questions I am asked.

Recently, one of my clients asked me about ankle weights.  She walks her kids to school, so she was wondering if the weights would help her maximize what she had to do anyway or if they were just a gimmick.

 

What I told her is this:  there are better ways to get bang for your buck out of this daily activity.  Here’s why.

 

Ankle weights are not very heavy.  They won’t result in much strength improvement, but they will increase fatigue. 

 

On the other hand, the idea of adding weight to the equation is not a bad one.  She could consider rucking.  Rucking is basically walking with weights on your back (as in rucksack).  Throwing a dumbbell (or, hey, a bunch of books!) in a backpack for the walk will make the walk burn more calories and increase strength, endurance, and core strength.  Rucking vests are also a thing, but personally I tend to try to use what’s on hand first before buying more stuff.

 

Another way to amp up that morning walk is to rope the kids in to some interval training.  Kids often do this naturally when walking with (slow, boring) adults.  They’ll run to the corner and wait for the adult to catch up.  Making the walk an interval for the adult would be more like everybody running to the corner, walking safely across the street, walking briskly to the next corner (or skipping, or hopping, or whatever), walking safely across the street, running to the next corner, and so on.

 

A third way to add value to the morning walk is to use the wait times.  Those traffic lights are things we all have to wait for.  Might as well get in some squats or some lunges or some jacks.  Maybe even some balance work.  The kids might join in or they might just roll their eyes at how embarrassing parents can be.  Either way, that’s a win.

 

Monday Workout: Opposites

Sometimes it is fun to do an exercise and its opposite back to back like we do this week with the flies and reverse flies.  Punching forward and then kicking back has a similar feel.  Three rounds.

 

db kicks	30
flies	20
reverse flies	10
kb alt arm swing	30
kb hammer curl	20
kb halo	10
(lunge) punches	30
kickbacks	20
side banana	10

 

Thursday List: 6

I try to avoid buying needless gadgets.  That said, there are some tools that can be really useful for building balance.

 

1.     yoga block

2.     strap

3.     roller

4.     BOSU

5.     turntable

6.     balance board

Back to Basics: Putting it Together 2

There are lots of ways to put together a week’s worth of workouts that incorporate all the things we need to do.  This is good, because we all have different lives, bodies, and preferences.

Those of us who particularly love one kind of workout will have to make more of an effort to squeeze in the other stuff.  For example, it is often the case that folks who love lifting find it challenging to get around to doing flexibility work.

 

I have two suggestions for tactics.  The first one is to find ways to make it fun.  Maybe some of us really detest weight lifting.  But doing it while catching up with a friend?  That could be kind of awesome.  If the idea of treadmill time reminds us that it was first used as a punishment, maybe we’d do better getting our cardio from playing basketball or swimming or dancing.  Cue Mary Poppins singing “A Spoon Full of Sugar.”

 

The other suggestion is to find some accountability and/or community.  Classes and teams are popular for this reason.  People make friends.  In the case of classes, there’s also reduced cognitive load because we show up and someone tells us what to do.

 

Getting in our workouts can stimulate our creativity as we look for ways to get everything done and have a good time.

 

Go play.

Back to Basics: Putting it Together 1

We’ve spent the month going over the basics of the various kinds of exercises that are beneficial for our bodies.  The thing is, we need to put the kinds together for maximum benefit.

If that sounds overwhelming, stop for a second and breathe.  Any exercise is better than no exercise and starting with what is manageable is always a good idea.  (Also:  it is my job to put things like this together, so if you need help, you could hire me.)

 

A person who has been exercising for a while might have a weekly workout schedule that looks something like this:

 

Monday:  cardio and stretching

Tuesday:  cardio warm-up, weights and stretching

Wednesday:  cardio and stretching

Thursday:  cardio warm-up, weights and stretching

Friday:  cardio and stretching

Saturday:  yoga or Pilates

Sunday:  rest

 

Notice that resting is right in there, looking important, because it is.  We don’t want to overdo things!

 

Go play.

Monday Workout: I did not

Month end means a short circuit.  My clients have figured out that doing a short circuit four times is not easier than doing a longer circuit three times.  Did I say it would be?  I did not.  The point in doing a different shape of workout is that it challenges our bodies in different ways.  Four rounds.

 

1 min cardio
tap backs	30
bench press	20
squat pop up	10
woodchoppers	30
renegade rows	20
scissors	10

 

Thursday List: 8

Things that can use stretching!

 

1.     Hamstrings (aka, the back of the thighs/knees)

2.     Calves

3.     Quads (aka the front of the thighs)

4.     Back

5.     Chest

6.     Wrists and arms

7.     Neck

8.     Whatever else feels stiff or restricted

Back to Basics: Balance

Balance work is, like flexibility, both essential and often neglected.  The statistics on older people who fall are not pretty.  Hint:  we are all getting older.

With my clients, I make sure that we work on having a strong core.  This means more than doing a few ab exercises.  The core is all the trunk musculature, all the way around.  We can’t neglect working those deep back muscles that support and move our spines.

 

Additionally, I make sure we do asymmetric work.  When we work one side of the body differently than the other (in a one arm clean and press, for example), our bodies have to figure out how to stabilize us.  And, of course, this means straight-up balance work, like single leg squats, single leg deadlifts, and the like.

 

Pilates, by nature, enhances both core strength and balance.  Yoga, likewise, is a great practice for those who want to improve balance.

 

The best thing for balance?  Practice.  I often suggest using the time we are standing around anyway to practice balance.  I have at least one client who has taken me up on this (and told me about it).  She works on her calf raises while she’s waiting in line at the grocery store.  (Because she is awesome, she thinks of the amusement caused in her fellow shoppers as bonus points.)  I can say that her constant practice has yielded results, both in her actual balance and her confidence.  Those of us who don’t want to practice in public can use tooth-brushing time, microwave time, or commercials time for mini-practice.

 

Go play.

Back to Basics: Flexibility

Most of us could use to be a little more flexible.  And yes, I do mean this both literally and figuratively.  I find that literal flexibility does tend to encourage figurative flexibility because it teaches us to deal with the discomfort inherent in the process.  But I digress.  My wheelhouse is literal flexibility.

First, I need to explain that flexibility and mobility are related but not the same.  Flexibility is about the ability of our muscles to flex and extend.  Mobility is about how much movement is available at our joints, or in other words, it’s about bones.  Bones and muscles work together to create both movement and stability.  I’m not going to talk about mobility today, even though it is certainly a worthy topic for some future date.

 

OK:  flexibility.  I’m pretty sure that many of us have had negative experiences of stretching.  We may have had that teacher who decided we weren’t stretching enough and exerted unnecessary force to increase our stretch to an uncomfortable or even damaging degree.  We may have not been taught that discomfort and pain are not the same thing, or even that sometimes discomfort is productive.  That can make it hard to work on flexibility.

 

Others of us have the opposite problem.  Stretching feels good, so we skip it.  How can it possibly be good for us when it feels fabulous?

 

Still others have issues with making stretching a priority.  There’s already so much to do!  We need to cardio and we need to weight and now we need to stretch too?  (Yes, I just invented those verbs.  I’m a little sorry, but not much.)

 

The bottom line is this:  stretching is good and doesn’t take long and shouldn’t hurt.

 

When we stretch, consistency is key.  Doing five minutes a day is better than stretching for an hour once a month.  I’m sure we all waste more than five minutes somewhere in the day.

 

Here’s the process, using a hamstring stretch as an example.  For this particular hamstring stretch, we’re going to lie down on our backs and use a strap.  To begin, one leg will be bent with the foot flat on the floor.  The strap will be around the other foot, which will be raised off the floor.  I’m not going to specify how high because this is the part where we have to pay attention.  We’ll lift that leg gradually and we will stop when we feel tension in the hamstrings.  Notice I said tension, not pain.  Pain is actually bad for flexibility because our muscles freak out.  If we move into tension and hang out there a bit, our muscles realize that nothing bad is happening and they relax.  We can move in and out of tension gently (not bouncing, like they taught us in my youth).  We can explore different angles of attack.  Muscles have multiple fibers and small variations in position can stretch different fibers.  It’s kind of cool, really.  Once we have explored the tension, we can change the stretch by extending the bent leg along the floor.  This increases the stretch, so we may need to lower our stretching leg a little to avoid pain.  Hang out and explore again.  The whole process, on both legs, should take maybe two minutes.

 

Go play.

Monday Workout: K-needs

Some of us have knee issues.  The knee-friendlier versions of exercises are the second ones where there is a choice.  This is your periodic reminder that you can always substitute exercises that work better for your particular body.  I am not the boss of you.  But do three rounds.  If you want.

 

squat to leg lift/ticktock	30
(lunge to) curl	20
1 leg db pass	10
1 arm clean and press	30
skullcrushers	20
renegade rows	10
farmer carry	30
squat heel lift or calf raises	20
plank with toe touch	10

 

Thursday List: 6

There are more than two basic principles of Pilates.  Here is the whole list:

 

1.     breathing

2.     alignment/weight bearing of the extremities

3.     axial elongation and core control

4.     spinal articulation

5.     head/neck/shoulder organization

6.     movement integration

 

If you want to know more or experience Pilates in action, you know how to find me.

Back to Basics: Pilates 2

One of the other principles of Pilates that seems both basic and powerful is alignment. 

In the literal sense, when we move with improved alignment, our bodies are more graceful and efficient.  We are less likely to get injured, either through repetitive stress or catastrophe.  Balance and coordination are easier.

 

The thing is, the alignment of our literal bodies tends to have metaphorical effects as well.  As we align, say, our heads over our shoulders, we align our principles with our actions, our values with our work, our hearts with our minds and bodies.

 

I’m not saying that doing Pilates will automatically transform our lives.  Just that there is an opportunity there for the kind of small shift in alignment that can have, over time, big results.

Back to Basics: Pilates 1

 

Getting back to basics with Pilates is kind of the point of Pilates.  When we show up to our sessions, we want to check back into our bodies, to connect the body and mind more consciously (pro tip:  they’re always connected; it’s our awareness that shifts).

Personally, the part of Pilates that triggers that most directly and easily is the breath.

 

I’ve had more than one person tell me that they were bad at breathing.  That is not a thing.  Anybody who is not dead is doing a perfectly adequate job of breathing.  So we’re all starting from a place of success.

 

There are two exercises that, for me, facilitate connection to the breath most and they’re both really simple and accessible.  One is the pelvic clock.  To do it, we lie on our backs (hooray!) with our knees bent and our heels lined up with our sit bones.  As we exhale, we tilt the pelvis gently toward our belly buttons.  Then, when we inhale, we tilt toward our pubic bones.  There are further progressions of the exercise (tilting side to side and making circles), but this basic movement takes the natural motion of the spine as we breathe and slightly exaggerates it.  What I mean by that is that our spines naturally flex a little as we exhale and extend as we inhale.  We make conscious what happens without our even knowing it.

 

In a similar way, arm arcs do the same thing in a different part of the spine.  To do them, we start in the same position as for pelvic clock with our arms down at our sides.  As we inhale, we raise our arms overhead.  Then we lower them as we exhale.  This exaggerates what is called the “pump handle” motion of breathing.  As we inhale, the spine extends and the sternum rises like an old fashioned pump handle.  The exhale lowers the sternum, pumping out the breath.

 

Bringing attention to the way our breath moves our bodies and our bodies move our breath is a quick route to mindful movement.

Monday Workout: Core

This workout has a bunch of exercises that challenge our core musculature.  Enjoy three rounds!

 

jacks	30
flies	20
curls	10
woodchoppers	30
bench press	20
YTA	10
mountain climbers	30
db pullover with bridge	20
brains	10

 

Thursday List: 9

Exercises you might want to include in your weight workout:

 

1.     squats

2.     lunges

3.     deadlifts

4.     bench press

5.     flies

6.     rows

7.     curls

8.     kickbacks

9.     ab work

Back to Basics: Strength 2

So:  you’ve got a workout.  Now what?

First things first:  you want to aim for two or three strength training sessions per week.  (OK:  some people do more.  That’s beyond the basics, for one thing, and also gets into dividing the body up into segments for things like “leg day.”  If you want to know about that stuff, poke me and we’ll talk.)  The overall principle is that you give muscles you’ve worked a day off between workouts.

 

There are multiple variables in weight workouts.  What you choose depends on your body, your goals, and your current state.

 

For each exercise, you need to consider how much weight to lift, how many reps and sets to do, and how quickly or slowly to do the lifting.  In general, if you are choosing lighter weights, you will be choosing to do more reps and/or sets.  Most of us will choose a moderate tempo for our lifts, unless we are working on power, which, by definition, is the ability to move a heavy weight fast.

 

However, once a workout starts, you may need to adjust.  Maybe last week I did my lifts with 7 gabillion pounds, but today I can hardly unrack 6 gabillion.  Or maybe I’m even stronger this week and need to use 8 gabillion.  (Yes, I am using fictitious measures because some of us get over-attached to the numbers.  That’s not useful.)  In general, I want the weight I choose to be heavy enough that it is challenging to complete the number of reps with good form.

 

Go play.