We’re working on our compound exercises this week, so our metabolisms should get a good boost. Three rounds.
plank jacks | 30 |
prisoner squat | 20 |
Arnold press | 10 |
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kb alt arm swing | 30 |
kb hammer curl | 20 |
kb halo | 10 |
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step ups | 30 |
flies | 20 |
Russian twist | 10 |
The Amazing Stickie loves planks. Sometimes the hardest part is deciding whether to do regular plank or elbow plank. Today, she is solving this problem by doing up down planks.
She begins in traditional plank position, hands directly under her shoulders and body a straight line from her heels to her head. From there, she shifts one arm to elbow plank position and then the other. Next, she shifts one arm back to the starting position and then the other.
Ten reps should do it.
Nothing in life is perfectly safe. When we evaluate our workout choices, we have to consider the risks and the rewards. Unfortunately, I can’t do the math for everyone—we all have to do our own—but I can help us all thing things through.
Imagine a couch potato. That person, while considering possible workouts, has plenty to evaluate. Their risks might include the normal discomfort of change, feeling sore, getting injured, disrupting their routines and maybe even relationships. They might have to spend more money, or spend differently. They might have to get up earlier or stay up later. They might have to adjust their priorities.
On the other hand, that person could create positive health outcomes (reduced disease, improved cardio function, healthier body fat percentage, increased metabolism, etc.). They could discover more energy. They could develop more resilience, both physically and mentally. They could make new friends and have more fun.
Our couch potato friend will want to choose a fitness activity that maximizes the benefits and minimizes the risks. If Couch Potato has never exercised before, they might want to consult an expert about how to get started. If they used to exercise and just got out of the habit, they might want to go back to a sport or activity they liked. In general, Couch Potato would do well to start small and gentle. Cardio exercise is a good place to start.
Go play.
I recently had an injury. (It’s not even a funny story. I just fell playing pickleball. The x-rays showed no break in my arm/elbow/wrist, but boy did I hurt.) Here’s how I determined what to do in terms of my workouts while I recovered. I’m telling this not because it’s about me, but because I’m a convenient example of how to think through getting back to workouts.
First, and most obviously, I listened to what the doctor said. I used ice, took Advil, rested (the hardest part!), used elbow and wrist supports and a sling for a couple of days, and then started the PT exercises they sent me.
How long we need to rest after an injury depends on a lot of things, like how old we are, what our fitness level is, where we’re injured and how badly, and more. In my case, since it was my arm that was hurt, after my two day rest/sulk, I got back on my spin bike. I was super careful to ensure that my arm was supported. Walking would have been another good choice for movement since it isn’t a ton of impact and allows for movement without straining the injured bits. I knew that cardio would lift my mood and that I would benefit from doing even a little bit of a workout.
My strength training was limited for about a week because holding and lifting weights with my left arm hurt. I did the PT exercises instead, which also hurt, but in a way approved by my doctor. Most things we get from our PT friends come with a range. We start, as with all exercise, with the fewest reps and the lightest weight and work our way up. That first day doing the minimums was hard and I whined a lot. However, by the fourth or fifth day, my range of motion had improved a lot and I suffered less. After almost a week, I could return to modified strength workouts (lighter than usual weights, no upper extremity weight bearing, etc.).
I also do Pilates and yoga most days. Once the first days of idleness were over, I returned to both, modifying as needed to avoid overdoing my arm or my overall energy level—healing takes a lot of energy. Focusing on the mind-body connection, on flexibility, on quality of movement, and on range of motion helped. I also valued the relaxation aspects. Calm people hurt less.
Some days I overdid myself. That happens to all of us sometimes. I recalibrated and did slightly less the next time, but I did not quit.
The overall rubric is to do something, to stop when it gets painful, and to give the body what it needs.
Good mornings and deadlifts are similar exercises. The difference is where the weight is located. Both work the whole back of the body. Those of us who need reminding about good posture can benefit from doing good mornings because the bar across the back of the shoulders helps us avoid rounding the spine in the motion. Whichever you choose, do three rounds.
jacks | 30 |
kickbacks | 20 |
renegade rows | 10 |
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woodchoppers | 30 |
tap backs | 20 |
good mornings/deadlifts | 10 |
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squat to leg lift | 30 |
overhead press | 20 |
V legs | 10 |
The Amazing Stickie knows that small variations can make an exercise staple into something new and challenging. Today, she is doing diamond pushups, which is why Stickie’s hands look very different in the picture.
She begins in normal pushup position, arms under her shoulders, body extended long. (This also works in modified pushup position, in which the knees are on the ground.) She makes sure that she is a straight line from her heels to her head. Then she adjusts her arm position so that her thumbs and pointer fingers make a diamond shape. From there, she bends her elbows, lowering her body as far as possible to the ground. Then she straightens her elbows to return to the starting position. Stickie likes that this version of pushups recruits different muscles in her arms.
Ten reps are good.
As the season changes, so do our workouts. Here’s what we need as we start to work out more outside.
Sunscreen. I confess I am bad at remembering it, but I’m working on it. The higher the SPF the better. Reapply often because we sweat it off.
The right clothes. We need breathable fabrics when it gets hot. Exercise clothes have come a long way since those Rocky movies with the gray sweats. The new fabrics really do make a difference; we don’t have to feel soggy anymore! If we’re doing water sports, a supportive bathing suit is a wonderful thing. Rash guards and other sun protective clothing are also good. A hat can be useful, too.
The right shoes. It might be warm, but we still need support.
Water. Yes, I will go on about this forever. Dehydration is bad. Drink lots.
