Monday Workout: We got the beat!

This week’s workout will get heart rates up, up, up!  Exercises like lunge twists that use multiple joints give a cardio bonus to strength training.  We’re also continuing to work on stability (which means our abs will be working hard, too!) with lunges and kettle bell swings as well as the Diane planks. 

(Those planks, named for the client who brought them to my attention work like this:  get into plank position at arm’s distance from the wall.  Bring one hand up to the wall and then the other; then bring them down into the plank position again.  If this is too challenging, bring one arm to the wall and back down and then the other.  If this is still too challenging, do regular plank.)  (Diane will never bring me another exercise.)

Four rounds.  Modify as needed for whatever is going on in the body this week!

1 min cardio
lunge twists	20
flies	20
kb swings	20
rows	20
plyojacks/jacks/mod jacks	20
Diane plank	10

Friday Book Report: Leonardo da Vinci

Walter Isaacson’s book Leonardo da Vinci may not have anything to do with fitness directly.  It’s a biography of the quintessential Renaissance man:  artist, scientist, engineer, anatomist, visionary.  It’s also a really good book full of fascinating details and gorgeous pictures.

I’m writing about it because there are at least two aspects of Leonardo’s work that can apply to fitness (no, not that the pictures are of extremely good-looking people).  One is his attitude toward combining theory and practice.  Leonardo was largely self-taught.  He read books and discussed theory with the experts of his day, but he also put a huge value on experiment, which allowed him to improve theory based on data and to interpret data based on overarching theory, enriching both processes.  When we attack the work of the body, it is helpful to know and use the theory and then to test it out on our bodies, seeing what works best for us.  When we think about goals and how to reach them, when we concentrate on what is happening when we move, we learn and progress faster.

The second aspect was scrupulous attention to detail.  When we work to perfect our form, good things happen and bad things don’t.  We can treat ourselves like masterpieces, worth the effort.

Maybe I’m reaching to make connections where none really exist.  I’m okay with that.  This was a great read, deeply inspiring.  Check it out.

Get home before dark...

When I was a kid and I was naughty, my mom sent me to my room (at least until she realized that I kind of liked going to my room because there were books in there and my little brother wasn’t in there).  Her goal, of course, was punishment because she believed it would lead to better behavior.  I definitely believe in better behavior, but I’m not sure it comes from punishment.

My new plan to get better behavior from myself—yep, I’m a grown-up and I have to monitor my own actions—is to send myself outside when my behavior needs modification.  A great many things can be improved by a walk, whether it is a quick round of the block or a more extensive tour of the neighborhood or a hike.  Outside exercise is more effective for reducing depression.  There is a whole raft of data about the benefits of “forest bathing.”  For me, I think there is something about sunlight and fresh air.

I know I’m not the only one who could benefit from a little more outside time.  The days are getting lighter.  The time has come!

Anybody want to go out and play?  I’ve got a football and a Frisbee…