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!
Friday, May 8, 2015
Wednesday, April 29, 2015
Exercise is a fountain of youth
It is amazing to watch people evolve who begin and stick with an exercise program.
The past seven weeks or so I have been part of F3Hartsville, which is part of F3Nation -- a men's group focused on Fitness-Fellowship-Faith. The group has expanded quickly with recruits believing it is now time for them to get "back into shape." It has been really interesting watching how quickly these younger guys have made significant differences in simple things like the bounce in their step, the energy in their morning greeting and the number of 'merkins' (F3 jargon for pushups) they are not able to do. In some of the first workouts many of them had trouble putting together ten pushups in a row -- now several of them are pushing out a couple of hundred or more in a 45-minute workout.
Since I began this blog about working out after 60 I have been a big believer in the fountain of youth properties of exercise. Now, watching significantly young guys get relatively younger each week as they continue to push it is even more obvious that movement (sometimes serious movement) can make major differences in how we attack life.
So, the message is that it really does not matter how old you are -- you should be taking advantage of the fountain of youth called Exercise -- because it works.
For those in an older category, this short blog on Go4Life talks about a possible connection between helping keep the brain young and exercise. There are lots of reasons to exercise but I maintain the hardest exercise of all is taking that first step out the door to the Y - to the trail - to the neighborhood walk. Quit waiting on yourself and GO NOW!
The past seven weeks or so I have been part of F3Hartsville, which is part of F3Nation -- a men's group focused on Fitness-Fellowship-Faith. The group has expanded quickly with recruits believing it is now time for them to get "back into shape." It has been really interesting watching how quickly these younger guys have made significant differences in simple things like the bounce in their step, the energy in their morning greeting and the number of 'merkins' (F3 jargon for pushups) they are not able to do. In some of the first workouts many of them had trouble putting together ten pushups in a row -- now several of them are pushing out a couple of hundred or more in a 45-minute workout.
Since I began this blog about working out after 60 I have been a big believer in the fountain of youth properties of exercise. Now, watching significantly young guys get relatively younger each week as they continue to push it is even more obvious that movement (sometimes serious movement) can make major differences in how we attack life.
So, the message is that it really does not matter how old you are -- you should be taking advantage of the fountain of youth called Exercise -- because it works.
For those in an older category, this short blog on Go4Life talks about a possible connection between helping keep the brain young and exercise. There are lots of reasons to exercise but I maintain the hardest exercise of all is taking that first step out the door to the Y - to the trail - to the neighborhood walk. Quit waiting on yourself and GO NOW!
Saturday, April 25, 2015
Trying new ways to accomplish old things - F3
YOUNGER NEXT YEARyoungernextyear.com
So, in the book , YOUNGER NEXT YEAR, the author suggests trying new things and setting goals for yourself so you build and enrich your own life without waiting for others to do it for you.
Lately, in the keeping in shape side of things I have been working out with a group called #F3Hartsville. This is a Men's only outfit that was founded in Charlotte, NC and it sprouting chapters all over the country. F3Nation is obviously filling a need. The Three F's stand for Fitness, Fellowship and Faith. The group -- with accountability as key value - provides lots of ways to grow in those F's while trying to keep at least one additional F - the family - at top of mind.
My F3 name is "RADAR" yeah they were thinking of M-A-S-H though I am still not sure where it came from. All F3 members have their nicknames - part of the deal. As one of the older members in our group (okay, right now probably the oldest) I get the RESPECT cheer as we go around our circle. The younger guys do not really understand that my mind does not think my body is any older than they are. But -- convention of the group and when I am able to respectfully complete a challenging work I do even have some added respect for my willingness to have taken that challenge.
That is the key to this discussion. F3 is out of the comfort zone and it is a different challenge. The F3 workout is a stretch --even with an old-age modification or two. The challenge is the blessing because it moves me off the plateau and makes me reach just a little further than I thought I might or than I thought I could.
Now, the question, what are you using for your motivation to do something just a bit more challenging?
So, in the book , YOUNGER NEXT YEAR, the author suggests trying new things and setting goals for yourself so you build and enrich your own life without waiting for others to do it for you.
My F3 name is "RADAR" yeah they were thinking of M-A-S-H though I am still not sure where it came from. All F3 members have their nicknames - part of the deal. As one of the older members in our group (okay, right now probably the oldest) I get the RESPECT cheer as we go around our circle. The younger guys do not really understand that my mind does not think my body is any older than they are. But -- convention of the group and when I am able to respectfully complete a challenging work I do even have some added respect for my willingness to have taken that challenge.
That is the key to this discussion. F3 is out of the comfort zone and it is a different challenge. The F3 workout is a stretch --even with an old-age modification or two. The challenge is the blessing because it moves me off the plateau and makes me reach just a little further than I thought I might or than I thought I could.
Now, the question, what are you using for your motivation to do something just a bit more challenging?
Thursday, August 28, 2014
Good Advice for all ages
This article was just on my facebook feed and since I have been guilty on more than one occasion of abusing some of these rules, I thought it would be good to share. this is from a Personal Trainer web site and I think personal trainers would be a good investment for a lot of us either wanting to get back into the work-out routine or get off the plateau.
[Top 5 Rules for Gym Etiquette]
1. Respect the no-lift zone – Don’t ever lift a weight within 5 feet of the dumbbell rack. Ever. I don’t care if it’s shoulder press, split squat, biceps curls, or goblet squats. Pick up your weights and take 5 giant steps back.
2. Avoid the “Ab zone” – Most gyms have a designated area for mats, balls, bosu balls etc. Don’t bring heavy weights into that area. It’s designated for stretching and ab work (if you still do ab work). By taking up their space you force them to take up your space (see the next point)
3. Keep your mats out of the way! – Why does anybody set up a mat in between two benches in the free weight zone and do crunches? Do they want to get a weight on the head? Even if the gym is empty set up your mat out of the way. Either stick to the “ab zone” or place your mat in a corner out of the way. Think proactively. Where might somebody want to work out over the course of your set? Don’t set up there.
4. Walking in front of somebody – If somebody is in the middle of their set NEVER cross their field of vision. Take the long way around if you have to.
5. Put your weights away – ‘Nuff said.
Make sure you teach these rules with your clients. What would you add to the list?
1. Respect the no-lift zone – Don’t ever lift a weight within 5 feet of the dumbbell rack. Ever. I don’t care if it’s shoulder press, split squat, biceps curls, or goblet squats. Pick up your weights and take 5 giant steps back.
2. Avoid the “Ab zone” – Most gyms have a designated area for mats, balls, bosu balls etc. Don’t bring heavy weights into that area. It’s designated for stretching and ab work (if you still do ab work). By taking up their space you force them to take up your space (see the next point)
3. Keep your mats out of the way! – Why does anybody set up a mat in between two benches in the free weight zone and do crunches? Do they want to get a weight on the head? Even if the gym is empty set up your mat out of the way. Either stick to the “ab zone” or place your mat in a corner out of the way. Think proactively. Where might somebody want to work out over the course of your set? Don’t set up there.
4. Walking in front of somebody – If somebody is in the middle of their set NEVER cross their field of vision. Take the long way around if you have to.
5. Put your weights away – ‘Nuff said.
Make sure you teach these rules with your clients. What would you add to the list?
Friday, June 6, 2014
Exercise is good at any age
There is a new study that is being publicized by the National Institute of Aging that has determined that exercise is good at any age.
Working out is something I do - a lot. Yet, there are a great many people as old or older than I am whose workouts make me look like a shirker. The study referred to in this post keeps exercise at a reasonable level. Exercise is not easy but many do believe it is the 'fountain of youth.' Here is some good advice from the National Institute for Aging that discusses particular exercises. Go For it!
Working out is something I do - a lot. Yet, there are a great many people as old or older than I am whose workouts make me look like a shirker. The study referred to in this post keeps exercise at a reasonable level. Exercise is not easy but many do believe it is the 'fountain of youth.' Here is some good advice from the National Institute for Aging that discusses particular exercises. Go For it!
Tuesday, May 13, 2014
You can do so much more than you know when it comes to exercise
Was having a discussion about cross-fit with a younger friends as I expressed my trepidation about trying a new cross-fit program. Most days I wonder if I am too old to be doing this stuff. She said, as those of us in the exercise mindset often say, "Come out and do what you can do." She was being both supportive and encouraging.
As I went through the Tuesday version of our Hartsville YMCA Bootfit with Robbie McLendon, I got to wondering about that advice. Thinking about doing what you can do is going to keep a lot of people out of the Y, off the roads, out of the pool, away from the weight room, off the Spin bike, away from the Yoga class and certainly miles from any bootfit or crossfit.
For months some of my Spin friends had been doing Robbie's Beginner Bootfit class and it just looked way more than I could ever do. I kept talking myself out of it until a couple of people along with Robbie somehow hit the right encouragement chord. I went. I have been going ever since.
It is not something I thought I could do. Many nights I wonder if I will make it through. But it was true -- I could do it and do do it. I am not going to tell you it is pretty but as Robbie likes to say about his mega-exercise days -- "got 'er done."
My point -- don't do what you can do. Go do something and be amazed at what your body will help you accomplish when you provide the direction. Tonight for example: four Hindu pushups; eight situps, 12 squats; 20 yards of bear crawl and 100 meters of running as many times as you could make it in 14 minutes. I had 10 meters left to run as the buzzer sounded for my seventh full rep this evening. Honestly, six or seven months ago I could not run a meter. That was a 16 minute AMRAP this evening and a challenge after last night's 400 meters and lots of burpees; then 800 meters and lots of burpees and then 1200 meters and only ten more burpees. It was a killer over 19 minutes but it was an intense physical workout that tested both body and mind and - I passed.
Do and you will be amazed at what you can do and what you will do. Join Us #YMCAUPPERPEEDEE.
As I went through the Tuesday version of our Hartsville YMCA Bootfit with Robbie McLendon, I got to wondering about that advice. Thinking about doing what you can do is going to keep a lot of people out of the Y, off the roads, out of the pool, away from the weight room, off the Spin bike, away from the Yoga class and certainly miles from any bootfit or crossfit.
For months some of my Spin friends had been doing Robbie's Beginner Bootfit class and it just looked way more than I could ever do. I kept talking myself out of it until a couple of people along with Robbie somehow hit the right encouragement chord. I went. I have been going ever since.
It is not something I thought I could do. Many nights I wonder if I will make it through. But it was true -- I could do it and do do it. I am not going to tell you it is pretty but as Robbie likes to say about his mega-exercise days -- "got 'er done."
My point -- don't do what you can do. Go do something and be amazed at what your body will help you accomplish when you provide the direction. Tonight for example: four Hindu pushups; eight situps, 12 squats; 20 yards of bear crawl and 100 meters of running as many times as you could make it in 14 minutes. I had 10 meters left to run as the buzzer sounded for my seventh full rep this evening. Honestly, six or seven months ago I could not run a meter. That was a 16 minute AMRAP this evening and a challenge after last night's 400 meters and lots of burpees; then 800 meters and lots of burpees and then 1200 meters and only ten more burpees. It was a killer over 19 minutes but it was an intense physical workout that tested both body and mind and - I passed.
Do and you will be amazed at what you can do and what you will do. Join Us #YMCAUPPERPEEDEE.
Tuesday, December 13, 2011
For Ann Lighty, Exercising and Socializing are the Same
Workout partners, Ann Lighty, right, and Shonda Wingate, take on the elliptical machines at the Hartsville YMCA.
A little free weight training is part of Ann's regular workout session.
Treadmill and television -- often part of Ann Lighty's YMCA workout.
Ann Lighty warming up just prior to the YMCA Monday evening spin class.
Ann Lighty is one the Spin bike about 15 minutes prior to the music coming over the speakers. She is pedaling fast and this is just warm ups. As the class begins, and the music begins to pound she pedals faster and before long she is among the fastest spinners in the class -- and she maintains that pace through the hour-long class -- nearly every Monday and Wednesday evening. Spin is the work in her four-night-a-week exercise schedule. And, she has been finding Spin Class fun for about the past two years, since joining the YMCA just before she retired in August 2010.
Ann just barely made the criteria for this series about people working out past the age of 60. She hit that milestone on November 14, 2011. And, she is happy with her new age, smiling as she reflects on hitting 60 and noting that she believes she is getting older and getting better. "I'm proud I'm 60. Growing older and getting better...I am loving life." That may not have been so true a little more than three years ago. It was then that her husband succumbed to cancer and she was without her partner of 38 years. His death sent her into a depression that she fought and exercise became one of the weapons in her fight.
It was about two years ago that she decided she needed to do more than go to work and she joined the Y. At nearly that same time she talked a work colleague, Shonda Wingate, into joining her in the exercise. They have been workout partners for the past two years and it doesn't take long to notice they enjoy their time at the Y. "I'm not going to lie," says Shonda, "it might be as much for the socializing as it is for the physical but we enjoy it." Ann does say that having a workout partner is one of the motivations she sometimes needs to get up and get out to the gym. "I don't really like working out but I just work out," she says. "If I did not have someone to work out with, I might not come at all." They motivate each other and talk about how most days they can't wait to find out what the other has been up to.
"After my husband died, I lost some weight and then, I did not want to put it back on so that was my first reason for deciding to work out," says Ann. She knows the workouts give her more energy and she also says that one of the greatest benefits is "peace of mind." "You can come to the gym and just let your mind go," she notes.
Ann seems to be happy with her retirement, which came after about 19 years with the Scott Center, most recently int he Bridging the Gap program. She gets to keep up with things at work as she talks with Shonda. Besides working out, she likes yard work and has a dog that she walks, though it is not always clear if she is walking the dog or he is walking her. She has grown children and also has two grandchildren, students at Florence-Darlington Tech., living with her. She is certain that with her workouts she is in better shape than her teenage grands.
In addition to the Spin class, Ann mixes up her workouts with some light weights for arms and upper body and then work on the treadmill and sometimes the elliptical. She has found that she often enjoys watching the news on the PreCor Treadmill and says that makes the 30 minutes of walking go by pretty quickly.
As the interview was happening, a ten-year-old got on the adjacent treadmill telling us both that he thinks, "you are never too young to train." Ann smiled as she agreed with him and we turned that line around and decided that you are also probably never too old to begin to exercise.
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