Strong

Many of us are concerned about weight gain these days.  We may feel helplessly under the sway of the refrigerator and the take-out menus.  We may be using eating as a coping technique.  We may not have our usual options for working out.

 

I get it.  It is not a simple problem or else we’d all have it solved by now.  But we can start dealing with it with some simple steps.  I’ve been pushing cardio over the last while because of its mood-boosting benefits and because so many cardio exercises don’t require that we have a bunch of stuff—if we have shoes, we can walk or run.  However, if we really want to get on top of the weight issue, we need to consider strength training.

 

Strength training not only burns calories while we do it, but over time it also changes our body composition so that we burn more calories all the time.  This is because muscle tissue requires more energy to maintain.  In other words, when we have more muscles, we have a higher metabolism automatically.

 

The manufacturers of fitness equipment and the Fitness Industrial Complex will have us believe that we need acres of equipment and fancy machines and the Magic Bullet Exercise Doodad of the Week.  Nope.  We can get a good strength training workout in with just our bodies.  (Hey!  I posted one on Monday!)  If we have weights or other equipment, we have even more options.  Or the resourceful among us can lift water bottles or jugs, canned goods, or cooperative pets and children (uncooperative ones tend to lead to extra cardio…).

 

Some notes:  do not do strength training of the same muscles two days in a row.  Our tissues need time to recover.  Always use good judgment and stop if there is pain (the real kind, not the growing kind).  If there is soreness over the next two days, use ice or ibuprofen as desired and tolerated.

 

Go play.

Monday Workout: Body Weight

Back to body weight this week.  Do two to four rounds as time and energy allow.

 

jump lunges	30
1 leg squats	30
pushup to side plank	10
jump squats	30
transverse punches	30
1 leg ball wall toss	10
plank	hold
superman	hold

Time to Stretch

Pretty much all of us need to stretch more often.  I can hear the complaint from here:  “But I don’t have time!!!!”  So here are five times we can stretch we don’t even think about.

 

1.     While waiting for the microwave.  That’s a whole minute of stretching, or an adequate amount of time to hold a quad stretch on both sides.

2.     While brushing our teeth.  Clean teeth and looser calves are a great combination.  Hold one side while brushing the top teeth, the other while doing the bottom ones.

3.     On the way back to our desks from the bathroom.  We have to go through a doorway to do this, so we can take a few seconds to stretch our chests by putting our arms across the doorway and leaning forward.  (If this is too much of a stretch, do one side at a time.)

4.     While cleaning up.  Putting shoes away?  Hang out in that forward bend for a bit.  Dishes to go on the top shelf?  Sneak in a triceps stretch.

5.     Before getting out of bed.  This is the perfect time for a whole body stretch and really, we don’t want to get up that much anyway—we’ve just found a good reason to stay for another minute!

Joe Knows...

One of the fun things about my work is that I get to try stuff out on myself.  I get to experiment for fun and it turns out useful!  This month’s experiment is a commitment to doing yoga daily.  As of this post, I’m about halfway through.  It has been instructive.

 

Not surprisingly, I’m feeling (slightly) more flexible (I’m never going to be all that flexible—it’s not my gift) and like I have some new mobility in my joints.  Which has made me work really hard on my stability.  Suddenly my arms and legs are going in directions I don’t expect!  Chaos!  Wobbling!

 

Oh, right.  I have deep muscles on purpose.  They’re for controlling all that chaos and creating balance.  Tuning in to what is happening on the inside helps bring order to the outside.  What a concept!

 

I’m also appreciating the way that Pilates and yoga can work together.  There are plenty of poses that are not available to my body at the moment, and may never be truly possible for me, but Pilates tools can scaffold the skills for me so I can continue to approximate my way to greatness.

 

Pilates certainly can scaffold way more than yoga.  The refinements it encourages to overall movement patterns can benefit pretty much every other kind of movement.  That Joe was a smart guy.

Play (out of) that funk...

Sometimes we have days that just don’t go right.  Maybe we ate something that disagreed with us, or the dog barked at every cat and squirrel all night, or we were out of coffee and we don’t seem to be able to get out of the funk.  It might not seem like it, but exercise will probably help.

 

Caveats:  I do not recommend working out when we are actually sick.  I do not suggest doing anything super challenging when we are having issues with focus.  We ALWAYS need to use our good judgment about what is appropriate for us to do and sometimes that includes hiding under the covers.

 

Now that that is out of the way, here is why exercise might help.  There are the mood-elevating benefits of cardio that I’m always banging on about (because they are REAL!).  There is the character-building thing that comes with doing the responsible and good-for-us task even when we don’t feel a lot like it.  But one possibly overlooked good reason to work out is that it is a finite thing.  We show up, we do the thing, and then we are done, feeling tired, but also virtuous and maybe even slightly more in control of at least some small part of the universe.  This is not something to be sneezed at in our current unpredictable world.

 

Go play.  It will help.

Monday Workout: Choice!

This week, we have choices.  Fine.  We have choices every week.  But this week, I will not be telling anybody what to do, but rather providing options for everyone to make their own workout taking into account their own bodies and the tools on hand.  The format is the usual 30-20-10 in which there are three sets of three exercises making up one round; we do three rounds.  To make up a set of exercises, choose one from the 30 column, one from the 20 column, and one from the 10 column.  I suggest choosing the 10 from the ab exercises after the space in the 10 column in the third set, but I certainly will not be looking over anyone’s shoulder to see what got picked!  Have fun!

 

Choice Workout: Choose three from each column
30	20	10
woodchoppers	squats	med ball rescues
mountain climbers	lunges	round lunges
jacks	deadlifts	lateral raise
plank jacks	bench press	skullcrushers
jump squats	fly	YTA
jump lunges	row	pushups
ball slams	kickback	burpees
overhead high knees	curls
opposite knees	reverse fly
clean and press
1 arm clean and press		Russian twist
		pretty princesses
		brains
		femur arcs
		quadruped
		roll out abs

Change it up!

If we do the same workout or the same kind of workout all the time, not only do we get bored, our bodies stop adapting.  Here are six ways to change things up:

 

1.     Do it faster.  We can make the whole workout at a faster pace, or we can add bursts of speed to our cardio or weight workout.  The body gets surprised, the brain has to work a bit more, and everyone is tired and happy at the end!

2.     Make it unstable.  We can do whatever it is we’re doing on a BOSU, stability ball, turntable, squishy mat.  We can work one side of the body at a time.  We can try standing on one leg and then the other.  Sometimes it’s as simple as running on the beach where the sand is not nearly as regular as the surface of the treadmill.  Instability recruits our core more.  We have to concentrate.  We learn stuff!

3.     Put it in water.  This can be a literal adaptation, as in we can do water walking or water running or water aerobics instead of land walking, running, or aerobics, or we can just try swimming as a switch from our usual cardio.  One of the great things about swimming is that it compels us to consider the breath, which is essential to our wellbeing.

4.     Switch teachers.  Sure, we are comfortable in that yoga/spin/bootcamp/Zumba/Tabata class.  We’ve been taking it every Thursday for a year now.  Comfortable, for the body, is an invitation to avoid change, growth, and development.  See what a different play list or series of exercises does to wake up body and mind.

5.     Try our friends’ workouts.  Maybe our buddy has been going on and on about that amazing bike ride.  Maybe she’ll shut up if we just try it.  And maybe it will, in fact, be just as amazing for us.  Or maybe another friend loves yoga.  Get him to take you along.  Worst case, you get to hang out with a friend.

6.     Take it outside.  Or inside.  If we always work out indoors, we could use a little fresh air.  If we’ve been outside so much that we’re functionally feral, maybe we could enjoy the air conditioning for a bit.

 

As always, be safe and have fun.