Heat in the summer is what the summer is about.
You do not want or need to use heat as an excuse not to be exercising. You do need to use the idea of heat to remind you that staying hydrated is important to your health overall and particularly during a hot exercise day.
I am not a good water drinker. I am trying to mend my ways. One of the reason's for today's blog is to give myself another accountability lever to drink more water. Now, you all know I am not good at it and I want to get better. It is public, My hope is the public goal statement will make a difference in the private behavior.
So, what difference does it make to stay hydrated. It can have some positive effect on losing or maintaining weight -- at least according to a recent study.
Keep a glass or a bottle of water handy and see what better hydration might do for your exercise.
Wednesday, July 13, 2016
Tuesday, May 3, 2016
Willie Jackson - One of my fitness role models
And, one of my role models continues to be Willie Jackson. I wrote about his nightly trips to the Hartsville YMCA a year or so ago. Willie Jackson is still a regular at the Y.
We were talking the other night and I asked him about an update. He says he is at the Y every day because that is the place to be. He exercises as part of living a fun, healthy life. He still likes the rowing machine for basic cardio.
And, he told me that while he does not like it a lot he uses the shoulder machine because it helps him keep his range of motion and so he has branched out. One of the benefits of working at the YMCA in Hartsville is that everyone is willing to help out everyone with advice. I am not sure buy Willie probably asked Robbie McLendon about shoulder movement and Robbie probably recommended the pull down. And, is you want more information on working out after a "certain age" you might want to try Go4Life.https://go4life.nia.nih.gov
Willie is one of my role models. He is one I expect to see at the weight room three to five nights a week. While exercise may not exactly be the Fountain of Youth -- I watch Willie use it to stay fit and that is the role model I want to follow.
We were talking the other night and I asked him about an update. He says he is at the Y every day because that is the place to be. He exercises as part of living a fun, healthy life. He still likes the rowing machine for basic cardio.
Willie is one of my role models. He is one I expect to see at the weight room three to five nights a week. While exercise may not exactly be the Fountain of Youth -- I watch Willie use it to stay fit and that is the role model I want to follow.
Tuesday, March 29, 2016
Don't fit the stereotype - Define a new prototype
Last night I heard a presentation by a colleague who was discussing one of her social psychology specialties - stereotyping. Dr. Julia Fisher, Coker College, was discussing the stereotype of girls not being as good at math as boys. And it was her presentation that got me thinking about the stereotype of age. How old might we be -- 55, 60, 65, 70, 75? What lens does a younger generation use to think about us? Often that lens is through the word -- elderly. Let's disabuse those younger than we are of using this stereotype. And the way to change the viewing is to be a prototype.
Put a spring in your step? Put a smile on your face? Engage someone in conversation by asking how they are doing not complaining about how you are doing. Schedule your regular exercise time and EXERCISE. And when you say exercise is for younger people you need to realize that fits the stereotype. Your job is to exercise and develop a new prototype. Exercise!
If you are older, you may not be exercising to compete -- though I know some who are -- Right Old Geezer? (Robbie McLendon of Hartsville, SC who is working on a streak of consecutive running days well beyond 11 years and he continues to run up front in races of every mileage). You may not be a Robbie - I am certainly not, but you owe it to yourself Exercise. The adage -- "Use it or lose it" is not a throw-away line. There are many resources that help those over 55 or 60 get into the exercise habit. Go4Lifehttps://go4life.nia.nih.gov/ is one. Visit them and get both motivation and a plan. Start today to help build a new Prototype of you.
If you are older, you may not be exercising to compete -- though I know some who are -- Right Old Geezer? (Robbie McLendon of Hartsville, SC who is working on a streak of consecutive running days well beyond 11 years and he continues to run up front in races of every mileage). You may not be a Robbie - I am certainly not, but you owe it to yourself Exercise. The adage -- "Use it or lose it" is not a throw-away line. There are many resources that help those over 55 or 60 get into the exercise habit. Go4Lifehttps://go4life.nia.nih.gov/ is one. Visit them and get both motivation and a plan. Start today to help build a new Prototype of you.
Thursday, February 25, 2016
Do It!
Nike made the meme famous -- Do It! Despite the admonition being a corporate meme, we should still take the advice. Do it! When it comes to exercise - Do it!
This morning was a good example. I awoke early - 4:15 or so. Lots of time to turn over and get a little more sleep before having to get ready for the F3Hartsville Clinic pain session. And, eyes did not pop open again until 5:15. A reason -- got up too late - can't make the 5:30 start unless I really hurry and besides the knee is stiff. I'm old - it doesn't really matter anyway. Lots of self talk to avoid the exercise. This morning -- Do it! won the debate. The preparations were quicker than normal but I arrived at Byerly Park in time for the first exercise and to approach the challenges that StepShow had laid out in this morning's Q. It did matter. That exercise was a jumpstart to the day. The students in PRWriting at Coker College will have a better class. My knee is still stiff but it was obvious after this morning's workout that it will only slow me - not stop me. And in the circle of Trust that ended today's F3 Clinic Q I got to be inspired by F3Florence guys who introduced a new person to our Q - a fathter who has had to help a young son battle life-threatening disease. Had I turned over and closed my eyes this stuff would not have been part of my February 25th - 2016. My life would not have been near as rich. And, that was all before 6:15 this morning.
Do it!
And, I did not even mention the short philosophic/political conversation with the other guy in the group who is currently reading a book by Daniel Elsberg, a man whose actions played a key role in our political thinking (though from different sides) several decades ago. And, that before 6:21.
Do it!
This morning was a good example. I awoke early - 4:15 or so. Lots of time to turn over and get a little more sleep before having to get ready for the F3Hartsville Clinic pain session. And, eyes did not pop open again until 5:15. A reason -- got up too late - can't make the 5:30 start unless I really hurry and besides the knee is stiff. I'm old - it doesn't really matter anyway. Lots of self talk to avoid the exercise. This morning -- Do it! won the debate. The preparations were quicker than normal but I arrived at Byerly Park in time for the first exercise and to approach the challenges that StepShow had laid out in this morning's Q. It did matter. That exercise was a jumpstart to the day. The students in PRWriting at Coker College will have a better class. My knee is still stiff but it was obvious after this morning's workout that it will only slow me - not stop me. And in the circle of Trust that ended today's F3 Clinic Q I got to be inspired by F3Florence guys who introduced a new person to our Q - a fathter who has had to help a young son battle life-threatening disease. Had I turned over and closed my eyes this stuff would not have been part of my February 25th - 2016. My life would not have been near as rich. And, that was all before 6:15 this morning.
Do it!
And, I did not even mention the short philosophic/political conversation with the other guy in the group who is currently reading a book by Daniel Elsberg, a man whose actions played a key role in our political thinking (though from different sides) several decades ago. And, that before 6:21.
Do it!
Monday, November 16, 2015
Tabata on the menu for a Q at BrickCity
Looking at the headline I am struck by how words do not have any meaning until you can somehow attach a meaning to them. So, let me see if I can provide some quick context.
1 -- I am in a group called F3Hartsville, which is part of something called the F3Nation and this is a workout group that was begun in Charlotte a few years back and seems to be quickly growing in the Southeast and along the East Coast. F3 stands for Fitness, Faith and Fellowship. The group was started to sharpen Men and increase the numbers of men taking leadership within their communities. The guys I work out with in Hartsville are generally between 28 and 53 with a couple of us older and a couple younger. I appreciate them letting me hang out with them in the early mornings for this group exercise. The experience has helped take my late-60 fitness to higher levels. I am known by "Radar" in this group.
2 -- Q is what we call the workout leaders and the general workout as in "Good Q" when the group appreciates the pain or exertion demanded from the workout chosen for the day. The person who chooses and leads the workout is called the Q. This morning I was Q for my second time -- and had the fun task of taking some 13 other PAX through the workout. PAX is the name for the workout group.
3 -- Back at the Hartsville YMCA Robbie McLendon designed a lot of workouts for special workouts of the day and that is where I was first introduced to the concept of Tabata . This exercise concept is High Intensity Training for maximum effect. I hate the workout, which means it is probably really good for me. You take a number of different exercises, from four to six generally, and you put in eight sets at full-out effort for 20 seconds per set with a ten second rest between. You go through all the exercises planned using the 8x20 seconds and you generally have a full body, exhausted workout in just over twenty minutes. That was the design for this morning's workout.
4 -- Brickcity is what we call a place at Byerly Park in Hartsville that the F3Hartsville PAX uses for storing cement blocks, filled sand bags, and bricks that we use in some exercises. When we say Brickcity we mean there will be extensive lifting in the exercises that day.
5 -- So today we had block or brick shoulder press ups -- eight sets of 20 seconds each followed by air squats with either bricks or blocks in eight sets of 20 seconds; chest press ups (like bench press) with blocks at eight sets of 20 seconds each and then man maker push ups with bricks same reps. As Q I probably should have added the curls but was fearful of the time. I am guessing there were not many of the PAX who were totally disappointed we stopped before the curls.
Tabata is a good workout because it is totally up to the individual to give their max for each of the sets over the time. Using a combination of different weights helps all fitness levels demonstrate their personal best without the worry of competition with anyone but yourself. I like Tabata on the menu because it allows you to work on form, work on your own intensity and work to your maximum effort and besides I don't have to count, just pay attention to the tabata clock and lead the starting and the resting.
1 -- I am in a group called F3Hartsville, which is part of something called the F3Nation and this is a workout group that was begun in Charlotte a few years back and seems to be quickly growing in the Southeast and along the East Coast. F3 stands for Fitness, Faith and Fellowship. The group was started to sharpen Men and increase the numbers of men taking leadership within their communities. The guys I work out with in Hartsville are generally between 28 and 53 with a couple of us older and a couple younger. I appreciate them letting me hang out with them in the early mornings for this group exercise. The experience has helped take my late-60 fitness to higher levels. I am known by "Radar" in this group.
2 -- Q is what we call the workout leaders and the general workout as in "Good Q" when the group appreciates the pain or exertion demanded from the workout chosen for the day. The person who chooses and leads the workout is called the Q. This morning I was Q for my second time -- and had the fun task of taking some 13 other PAX through the workout. PAX is the name for the workout group.
3 -- Back at the Hartsville YMCA Robbie McLendon designed a lot of workouts for special workouts of the day and that is where I was first introduced to the concept of Tabata . This exercise concept is High Intensity Training for maximum effect. I hate the workout, which means it is probably really good for me. You take a number of different exercises, from four to six generally, and you put in eight sets at full-out effort for 20 seconds per set with a ten second rest between. You go through all the exercises planned using the 8x20 seconds and you generally have a full body, exhausted workout in just over twenty minutes. That was the design for this morning's workout.
4 -- Brickcity is what we call a place at Byerly Park in Hartsville that the F3Hartsville PAX uses for storing cement blocks, filled sand bags, and bricks that we use in some exercises. When we say Brickcity we mean there will be extensive lifting in the exercises that day.
5 -- So today we had block or brick shoulder press ups -- eight sets of 20 seconds each followed by air squats with either bricks or blocks in eight sets of 20 seconds; chest press ups (like bench press) with blocks at eight sets of 20 seconds each and then man maker push ups with bricks same reps. As Q I probably should have added the curls but was fearful of the time. I am guessing there were not many of the PAX who were totally disappointed we stopped before the curls.
Tabata is a good workout because it is totally up to the individual to give their max for each of the sets over the time. Using a combination of different weights helps all fitness levels demonstrate their personal best without the worry of competition with anyone but yourself. I like Tabata on the menu because it allows you to work on form, work on your own intensity and work to your maximum effort and besides I don't have to count, just pay attention to the tabata clock and lead the starting and the resting.
Thursday, June 4, 2015
So, when should you start to exercise?
Today --
The front page lead story in THE STATE from Columbia, SC for Thursday, June 4, 2015 is about Bob Coble, former Mayor. The former Mayor has just returned home from rehab after a quadruple heart bypass. He is thankful for a "Second Chance." Inside the article Mayor Bob acknowledges that the medical professionals who helped him recover said he was in good shape but it was his lifestyle - lack of exercise and eating habits that may have triggered his episode.
Mayor Bob got one of those terrible wake-up calls as he battled that heart problem. Now, since many of us are in SC, we know we could be getting the same call. I have a saying I use for my students -- experience is learning from your own mistakes; education is learning from the mistakes of others. While exercise might not prevent every potential heart attack there is a great deal of evidence showing it makes a difference for a healthier life. Learn from Mayor Bob's story and start your exercise program -- Today.
The front page lead story in THE STATE from Columbia, SC for Thursday, June 4, 2015 is about Bob Coble, former Mayor. The former Mayor has just returned home from rehab after a quadruple heart bypass. He is thankful for a "Second Chance." Inside the article Mayor Bob acknowledges that the medical professionals who helped him recover said he was in good shape but it was his lifestyle - lack of exercise and eating habits that may have triggered his episode.
Mayor Bob got one of those terrible wake-up calls as he battled that heart problem. Now, since many of us are in SC, we know we could be getting the same call. I have a saying I use for my students -- experience is learning from your own mistakes; education is learning from the mistakes of others. While exercise might not prevent every potential heart attack there is a great deal of evidence showing it makes a difference for a healthier life. Learn from Mayor Bob's story and start your exercise program -- Today.
Friday, May 8, 2015
Why did it take so long to discover YOGA?
A small change in the normal exercise routine opened a choice that I had not previously given myself. I had an opportunity to take YOGA, something I had been arguing with myself about for way too long but somehow I never took a class.
Yoga, it is being taught at the Hartsville YMCA by Jessie Avant Smith, feels like it is making a significant difference in the way my muscles are relating to each other -- even though I have only taken about four classes. Could be there is a large psychological factor in this improvement but either way, it sure feels like it is working to be stretching muscles instead of only contracting them.
Are there things I have to "get over?" You could say that. I have no form. What I do and what a Yoga pose is supposed to look like often bear no family resemblance. I can stretch myself enough to even fit into the simplest of the resting poses. But, the class is mixed with beginners to veteran yoga masters and they do not seem to mind the incompetence on the mat. Mostly, exercising when you are older means you have to "get over" thinking it matters what you look like doing the exercise. The ONE and the ONLY thing that really matters is that you are doing an exercise. Moving your muscles and working your body is a miracle health treatment. Try it!
Yoga, it is being taught at the Hartsville YMCA by Jessie Avant Smith, feels like it is making a significant difference in the way my muscles are relating to each other -- even though I have only taken about four classes. Could be there is a large psychological factor in this improvement but either way, it sure feels like it is working to be stretching muscles instead of only contracting them.
Are there things I have to "get over?" You could say that. I have no form. What I do and what a Yoga pose is supposed to look like often bear no family resemblance. I can stretch myself enough to even fit into the simplest of the resting poses. But, the class is mixed with beginners to veteran yoga masters and they do not seem to mind the incompetence on the mat. Mostly, exercising when you are older means you have to "get over" thinking it matters what you look like doing the exercise. The ONE and the ONLY thing that really matters is that you are doing an exercise. Moving your muscles and working your body is a miracle health treatment. Try it!
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