Ouch!

We all have favorite forms of exercise, which is a good thing.  What is not so good is when we do the same things over and over forever, especially as we get older.

Getting into a rut can, of course, halt our progress on our fitness journey.  Bodies like to be challenged in new ways.  The danger, however, to those of us who are not twenty anymore, is that when we do the same motions so often, we can create repetitive stress injuries.  (Obviously, this occurs in non-fitness contexts, too, as anyone with carpal-tunnel issues can attest!)

I adore my spin bike, but I know that if I do more than half an hour at a time or if I fail to use my wrist and elbow supports, I will pay.  The world is full of doors that open with knobs and when my hands refuse to grasp and turn them, I have problems.  This is one reason why I mix up my spinning for cardio with swimming and walking.

It’s a widely-known problem.  People get runner’s knee or tennis elbow or yoga butt.  Using proper form will reduce the likelihood of repetitive stress problems, but so will mixing things up.

Spinning some magic

I love my spin bike.  This is not a secret.  It hangs out in my living room (except at Christmas time, when it moves out to the studio to make way for the Christmas tree—there are a few things that have higher priority than workouts!).  I realize that not everyone puts the same value on their exercise equipment or has the willingness to declare it an interior decorating choice, but here’s why I do:

The spin bike is a magic depression-clearing machine.

I am not a psychiatrist or psychologist or therapist.  I have no clinical expertise at all.  I do have a long history with depression.  The spin bike is no substitute for professional help or medication when appropriate, but, much as I would not be alive without the aforementioned professional help and medication, I would not be here except for the spin bike.

Cardio exercise has been scientifically proven to lift mood.  Most of us can attest to the way we feel better after our workouts (maybe a little more sore or tired, but overall better, right?).  Additionally, when we depressive-types manage to take action of any kind, we get a sense of efficacy that we may be lacking.  If our bodies feel better, work better, and maybe even look better, we get bonus points.

Some people may find the same benefit from other forms of cardio:  swimming, hiking, running, dancing, skating all work, too.  Even those of us who don’t struggle with depression can benefit from cardio’s mood-boosting power.

Go play.

Monday Workout: Compound It!

I love compound exercises because in my laziness, I want to get as much work done as fast as possible!  Compound exercises use lots of joints, so they burn lots of calories, boost metabolism, and increase workout efficiency.  Sure, they make us all more tired, but that is all right.  Three rounds.

suitcase swings	30
bench press	20
lunges or side lunges	10
step ups	30
squat to curl	20
lateral raise	10
clean and press	30
flies	20
roll out abs	10