Cardio on Fire

I write my blog ahead of time, so I hope that by the time this post gets published the air quality has improved.  If so, go workout as usual and think of this as information for the next batch of fires (hi, climate change!).  If not, here are some thoughts about how to get a cardio workout inside in fire season during a pandemic when it is hot.

 

Those of us who have cardio equipment and air conditioning are golden.  Carry on, folks, as usual.

 

Those of us who have cardio equipment who usually rely on fans and ventilation from outside to make the workout tolerable are still in pretty good shape.  We may find ourselves hotter than usual and we may find that we want to take the intensity down a bit until we can throw open all the windows and doors.  We want to pay attention to staying hydrated even more than usual and watch ourselves for overheating.

 

If we do not have the blessing of cardio equipment on hand, we still can work out.  (Keep in mind the tips above for those of us who don’t have air conditioning.)  We just have to be a little more creative about it.  The most important tool will be a timer.  This is one of those times when we can all give thanks for intervals because they help us avoid boredom.  What we want to do is this:  pick out some cardio exercises (jacks, burpees, step-ups, mountain climbers, woodchoppers, high knees, jump lunges, etc.) and alternate minute segments of those with minute segments of walking around the house.  If we pick five different exercises, we’ll want to do two or three rounds of the whole thing to get 20 or 30 minutes of cardio in.

 

All of us need to remember that our bodies and minds are stressed right now.  We may not be able to work out as hard or as long as usual.  This is okay.  Doing even a little bit will help our moods and our bodies.

 

Be safe and go play.

Monday Workout: Yep, body weight

Yes, it is another body weight week.  If you have weights available, add them.  If not, you’ll still be tired at the end.  Do three or four rounds.

 

woodchoppers	30
squats	30
good mornings	20
lunges	30
jump or hop ups	30
punches	30
Russian twist	10
femur arcs	10

Five Tips for Less Sweetness

Yesterday I wrote about why we might want to get the sugar out.  Today, I offer some tips on the how.

 

1.     Taper.  Sugar is addictive.  We may find that we have headaches or we might be irritable as we cut down the sugar on our way to cutting it out.  Some of us can deal with cold turkey, but others of us might want to be a bit more gradual about it.  Maybe we start by making breakfast a sugar-free meal, or we cut out that after-dinner ice cream before we move on to more aggressive measures.

2.     Cook from scratch.  As I mentioned yesterday, almost all prepared foods have sugar hiding in them.  Making our own salad dressing can be easy and fun and cheap.  We can simmer our own spaghetti sauce.  Slow cooker oatmeal is better for us and cheaper than instant, sugary packets.

3.     Make the non-sugary beverage a treat.  Put a slice of lemon in the fizzy water.  How about some mint in that pitcher of water in the fridge?  Beware the fruit juice, though, because it has a lot more concentrated sugar than whole fruits.

4.     Cheat,  but carefully.  This will require some experimentation.  Some of us can manage a weekly dessert without falling headlong into the candy aisle, while others can’t.  Some of us can have a bite of our kid’s or partner’s or parent’s sweet thing without needing to get our own.  Maybe we can deal with a teaspoon of sugar in the morning tea, but anything more flips us into total sugar indulgence.

5.     Eat the fruit.  In general, the sugar that occurs naturally in food tends to be a reasonable amount.  When sugar accompanies the fiber, vitamins, and minerals in actual whole fruits, we get some nutritional bang for our caloric buck.  It is okay to enjoy food and eating.  What we want to do is eat a variety of foods.  So please do not take this as license to eat all watermelon all the time.

 

We can do this.

How Sweet It Isn't

My name is Janet and I’m a sugar addict.  I am not unique in this.  I think all of us have those foods that are our dietary downfalls, the things that we had better not have in the house or we will eat all of them, all at once.

 

There are a couple of things about sugar in particular that make it problematic.  One is that sugary foods often don’t have a lot of other nutritional value.  We get sweet calories and not much else.  On the whole, most of us don’t need any extra calories of any kind and we’d all do well to make the calories we do get serve multiple purposes.

 

Sugar is also pretty much ubiquitous in our food supply.  It’s in almost every processed food, from spaghetti sauce to crackers to salad dressing.  Notice that none of those foods are things we think of as sweets.  If we set out to purge the added sugar from our diets, we have a lot of work to do.  Unless we really love reading labels and we enjoy the process of discovering new synonyms for sugar (hint:  honey and agave nectar and corn syrup and a lot of others are still sugar), the fastest way to get the added sugar out is to cook and eat from whole foods.

 

Sugar contributes to one of the hot buzzword problems of our time:  inflammation.  Inflammation has been implicated in all kinds of stuff from diabetes to rheumatoid arthritis to cancer.  Basically, a chronic inflammatory response in the body leads the immune system to attack healthy tissues leading to nasty results.  There are all kinds of drugs that help with inflammation, including our old friend aspirin, but dietary intervention can be very effective.  Anecdotal evidence is not the same as actual proof, but in my personal bodily chemistry set, I have a lot less muscle ache when I cut the sugar.

 

Then there is sugar’s relationship to one of the big health issues that a lot of us face:  metabolic syndrome.  A growing number of folks suffer from multiple chronic diseases:  heart disease, type 2 diabetes, high blood pressure, and high cholesterol/triglycerides.  Most of these have a high correlation with obesity.  While there are multiple factors that contribute to obesity, we can’t ignore that excess calories don’t help.

 

Now, I admit that all the good reasons in the world can’t always compete with say, chocolate chip cookies.  We have a built-in love for sweet stuff.  This is where we have to put on our big-person pants and deal.  I am not a fan of motivation by stick, so here are some positive things to focus on while we make adjustments:

 

We will feel better.  Our base-level sense of well-being will improve.  We’ll get up in the morning less stiff, less sore.  Stuff we haven’t been able to do (hi, bike!) may become available to us again.

 

We will look better.  Sure, it’s not the most important reason, but it would be all right if our beautiful insides were reflected in our beautiful outsides.

 

We will live longer.  We have good stuff to stick around for:  love, adventure, grandchildren, a real haircut…

 

Let’s do it.

Real Self Care

One of the things that happens in my line of work is that I talk to people about what hurts a lot.  It is beyond the scope of my practice to diagnose or treat injury or illness and I always believe that we should consult the appropriate professionals.  I can and do provide information and referrals and suggestions about self-myofascial release, massage, chiropractic services, stretching, supports, and other exercise practices that may help.  For most people, rest, ice, and Ibuprofen are our friends.

 

Sometimes, though, as a human rather than as a professional, I want to suggest looking at the bigger picture.  If what we are feeling in our bodies requires a lot of palliative care all the time, maybe we need to make a bigger shift.  If our stress levels require us to manage them with vigorous cardio and strength training and Pilates and yoga and stretching and meditation and a whole bunch of massage or self-myofascial release, maybe it’s time to think about what life changes might help.  Fitness is not just about what we do with our bodies; it’s about feeling good as a whole person.  Perhaps we wouldn’t need so much stress reduction if we addressed the toxic relationships or found a less soul-killing job or figured out how to reduce the debt load.  Maybe if we took the time to cook real foods for ourselves we wouldn’t have to burn off so many French fries during our workouts.

 

Let me be clear:  I believe deeply in self-care.  I believe most deeply in the kind that makes it so we don’t have to do quite so much of it all the time.  Let’s do the work to make a healthy life.

 

Go play.

Monday Workout: More with body weight

I love battle ropes, but we are still stuck in pandemic-land, so we get yet another body weight workout.  As always, we can modify for more and less difficulty by adding instability or jumping, by adding weights if they are available, or by increasing the speed of work.  Three rounds of this should be about right, but if time and energy allow, more is also good.

 

squats	20
1 leg squats	10
lunges	20
pushups	10
punches	20
pretty princesses	10
brains	10

Five Things

 

My personal training certification program was full of fancy little acronyms for things.  A lot of them did not stick in my brain, but one of them seems like a useful thing to share this week, since I’ve been banging on about what sort of workouts we should choose for ourselves.  It’s called the FITTE principle, and it is another way to think about the kinds of questions I want us to use when we evaluate what we’re doing.

 

FITTE stands for Frequency, Intensity, Time, Type, and Enjoyment.  We all know what those words mean in regular life, but let me zoom in a bit for the fitness context.

 

Frequency is about how often we work out.  While it would be nice to work out once and be done for life, that’s not how it actually works.  If we’re just getting started, we want to do three to five days of cardio a week.  Once five days is easy, we can add a strength training session or two.  And in my ideal world, we’d all make time to stretch every day.

 

Intensity is how hard we work.  We want to work hard enough to get sweaty and breathless and maybe even a little sore, but not so hard that we pass out, vomit, or refuse to get out of bed the next day.  If we are the kind of people who love charts and graphs and math problems, we can calculate our max heart rate in beats per minute (220-our age) and then aim for keeping our working heart rate between 65 and 85% of that.  If we are not those people, we want to work hard enough that it would be hard to sing, but we can still talk.

 

Time is how long we work.  It tends to be inversely proportional to intensity.  That is, if we’re going to work really really hard, we won’t do it for quite so long, like a sprint; if we’re going to work less hard, we can go longer, like a marathon.  We would like to make sure we get about 150 minutes per week of moderate intensity exercise.

 

Type is what we do.  In the broader sense, this is cardio or strength training.  In the narrower sense, it’s boot camp or swimming or circuit training or quality time with the treadmill.

 

Enjoyment is the one that most of us kind of skip.  We suck it up and exercise because we’re supposed to and we don’t want to have a heart attack or buy bigger jeans.  But there are so many kinds of exercise out there that taking the time to figure out one that is actually fun is totally worth it.

 

Go play.