Back at you!

It’s probably completely natural to forget stuff that is not right in front of us.  “Out of sight, out of mind” is a proverb we all know.  But that stuff we don’t see can sneak up on us!

Which is why I’m going to talk about working out the back of the body today.  Our backs, by definition, are not right in front of our faces so we tend to forget them.  Until they hurt.  Which is not ideal.

 

As I’m sure we all recall from our physics (yes, I am joking right now!), for every action, there is an equal and opposite reaction.  In the body, that means that what bends needs to stretch.  Muscles work by pulling on bones, so one set pulls us one way and another set does the work in the opposite direction.  We want both sets of those muscles to develop in balanced ways to maintain our maximal range of motion.

 

If we only work the muscles in the front of our bodies, we create an imbalance.  The front muscles get chronically shortened and the ones in the back get chronically lengthened.  If this was just about aesthetics, we could probably learn to live with that, but when muscles are too long or too short, they become less strong.  That is not okay.

 

When we work our backs, one of the first things we may notice is that our posture improves.  (All right, the first thing we might notice is that we are sore in new places.  Once that goes away, we notice the good posture.)  Good posture is something we want because it makes our bodies move more efficiently, helps us breathe more deeply, and even makes us look thinner.

 

Working the back of the body also helps, paradoxically, to reduce back pain.  Stronger muscles can do more before they get achy!  This is also the part where I remind us all that our core muscles do not begin and end with our abdominals.  They go all the way around our bodies.  Working our back muscles works our core, with all the implications for excellent function, balance, and general happiness that implies.

 

Those of us who sit a lot (that’s all of us!) benefit from working the back of the body to counteract the negative effects of all that chair time.  Speaking from personal experience, sometimes my hips need to remember what it means to straighten up; those flexors aren’t going to relax themselves!

 

Those of us who have breasts to support will also benefit from working the back.  It takes a fair amount of strength to carry those around without distorting our posture.

 

Now that we’ve gone over some of the reasons to work the back, let’s talk about how.  We want to throw some lat pulldowns, some deadlifts, some rows, and some reverse flies into our exercise mix to get the muscles of the back of the body in gear.

 

Go play.

Monday Workout: Balance

This week is all about the balance and the asymmetrical movements.  Three rounds.

 

1 arm clean and press	30
1 leg deadlift	20
1 leg squat	10
squat raise	30
rows	20
bench dips	10
leg kicks	30
(lunge to) curl	20
lateral plank walk	10

 

The Amazing Stickie and Bridge Chest Press

The Amazing Stickie loves a good chest press.  When she goes to the gym with the fancy stuff, she can do decline presses on a bench, but sometimes she wants to work her lower body at the same time as her upper body, so she gets all the benefits of decline presses plus a bunch of glute and leg work by doing bridge chest presses.

To get into bridge position, Stickie lies on her back, knees bent, feet flat on the floor, with her heels in line with her sit bones.  She inhales.  On her exhale, she tilts her pelvis toward her belly button and peels her spine up until her body is a straight line from her chest to her knees.  (People with osteoporosis should not peel up, but rather lift the hips straight up in the air to keep the spine from flexing as much as possible.)

 

For this exercise, Stickie gets into bridge position while holding a pair of dumbbells.  She holds them over her chest with straight arms.  Then she lowers the dumbbells until they are close to but not quite touching her chest.  She lifts them back up over her chest by straightening her elbows.  That is one rep.  Sets of ten are good.

In the Interval...

I am a fan of intervals.  What is not to like about a technique that gives better results in the same amount of time without a lot more pain and suffering?  We all need and want cardio fitness.  Intervals are a great tool for getting us there.

Let’s start with the basics:  interval training involves intervals (fancy that!) in which we work harder.  Classic interval last no longer than a minute, because that’s how long we can work at our maximum effort before we run out of ATP (sorry about the flashbacks to high school biology).  However, longer intervals still have benefits.

 

Sometimes intervals are built in to our workouts.  When we walk or run or bike outside, we discover that the world is not flat.  Those hills we have to climb?  Intervals!  We have to work harder to get to the top.

 

An easy way to build them in when we’re working out somewhere flat is the fartlek.  (If your inner twelve-year-old just snickered, we can be friends.)  To fartlek (heh), we look ahead on our path as we’re walking or running or biking or whatever and choose a landmark, like a big tree or a stop sign on the corner, or a purple house.  We go as fast as we can until we get to that landmark.  Then we choose another one and go at a recovery pace until we get there.  We continue on like that until the end of the workout.

 

Music also provides a great way to build in intervals.  A classic interval strategy would be to go at top speed during the choruses of songs and recover during the verses.  (Back when I used to watch football and had a spin bike in my living room, I’d use commercials as intervals and game play as recovery time.)  Another way to use music for intervals is to choose a characteristic (genre, type of singer, decade) as the trigger for an interval.  We can also choose songs that are our personal sprint songs; whenever those come up in the shuffle, we really amp everything up.

 

I recently learned about a new-to-me way to do intervals for those of us who keep track of things like lap time.  We note the digit of the hundredth of a second and use that, multiplied by 20, to determine how much rest we get before we go again.  So if we finish in a time that ends in .01, we get 20 seconds of rest.  A time that ends in .02 would give us 40 seconds.  A time that ends in .00, though, means we have to go again right now!

 

As always, we want to build up slowly and experiment.  Adding a single interval to a workout does have benefits.  We add another one when we feel like we can handle it.  Eventually, we can spend our whole workout alternating between hard work and recovery intervals (after our warm-up and before our cool-down, of course!).

 

Go play.

Begin

Some concepts just keep recurring in my mind.  They are the ones I keep turning back to when I get in a rut or get sidetracked.  One of those is Beginner’s Mind.  It’s a concept from Buddhism about working on something as if we’ve never done it before, clearing our mind of preconceptions and habits and distractions.  It’s a fresh start.

All of us have times when our fitness goals get obscured by other stuff.  We have actual lives and everything.  Fitness is supposed to enable us to live the rest of our lives better, but the life part is the important bit; sometimes we need to focus on that instead.

 

When it’s time to come up for air, fitness is still there.  We take some deep breaths and we begin again.

 

When we do that, we have to let go of how our body worked before we got sidetracked and how we used to work out when we were in college and how annoying that person was just now in the locker room.  We start where we are.  We pay attention to how the weights feel today, or the way our feet impact on the treadmill, or the angle we use when our arms enter the water as we swim.

 

Today is a new day.  We are new humans today.  We can make today a good start.

Monday Workout: Stability

This week we’re exploring stability in a variety of ways.  Three rounds.

 

jacks	30
farmer carry	20
YTA	10
kb swings	30
kb twists	20
kb 8s	10
mountain climbers	30
flies	20
plank saw	10

 

The Amazing Stickie and Underhand Bent Over Row

The Amazing Stickie knows that small variations can make a familiar exercise seem new.  Today she is changing up her usual bent over row by switching her grip.

 

As usual, she stands with her feet about hip-distance apart with her knees slightly bent.  She hinges forward at the hips being careful to keep her spine straight or even slightly extended (not curved over.  The Amazing Stickie will never have a little old lady hump in her back.).  She holds her dumbbells with an underhand grip and rows them up toward her armpits.  She feels her shoulder blades come together on her back as she does this.  Then she lowers the dumbbells back down.

 

Sets of ten to twenty are good, depending on the weight of the dumbbells.