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A Workout that is Good for your Butt and the World Around You -PLOGGING June 13, 2018

Years ago I read about a group that went walking/jogging and long the way they picked up trash and deposited it in garbage or recycling bins. I led a small group that walked as a workout 2-4 times a week and we carried bags with us once or twice a month and collected a varied amount of refuse from the road and sidewalks.

I forgot about this until recently when I tripped over the attached article about PLOGGING in Sweden. Plogging is a combo-word of Plogga (picking up) and Jogga (jogging) . Seemed like a good idea in the past and is equally valuable today.

https://www.motherearthnews.com/natural-health/plogging-eco-friendly-fitness-zbcz1805?newsletter=1&spot=headline&utm_source=wcemail&utm_medium=email&utm_campaign=MEN%20HE%20eNews%2006.11.18&utm_term=MEN_HE_eNewsAll%20Subscribers&_wcsid=FF8327F04D27A18885B8D0E03226DC4ABD72E3C22523C8AA

Now to renew the activity here, grow it  and maybe promoting it in the broader market/world.  Time to post a few ads for walkers, joggers….PLOGGERS and start with an outing.  Take some pics and get everyone to post to social media.

Next outing have more people …..and add people and then let it grow …..

 

@martyroddy

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Rower love and Intervals/Tabata Fat Butt burning June 10, 2018

Growing up in the Philadelphia area I was aware of the rowing/ crew pedigree of the area as well as boathouse row along the Schuykill River.

I was approached briefly in high school about being or becoming a rower . I was already a fairly successful athlete in basketball,football as well as track and baseball. At 6’8″ the folks that row saw some chance but I ultimately chose the gridiron and built that strong 6’8 body into a giant football tool and at 315+ pounds I was not built for the boats anymore.

Now,it is my favorite piece of cardio equipment at the gym. Works the total body and is low impact on all of my bad joints….ALL OF MY JOINTS.

Now looking into different ways to,utilize this tool. I can do moderate workouts for times up to an hour or more intense workout for less time or for intervals that add up.

What else can I do with , along with the rower. Push-ups, burgers, barbell/dumbbell moves…maybe even jump rope.

Looking at different combo routines , Tabata/ HIIT/LIIT/??

https://dailyburn.com/life/fitness/cardio-workouts-rowing-machine/

https://www.mensjournal.com/health-fitness/5-rowing-workouts-get-you-ripped/

@martyroddy

 

Neck and Back Pain- Exercise, Stretching and Yoga…Cures!!?? November 24, 2017

During a recent conversation with a friend we discussed her headache and neck issues. The focus was on non-medical efforts to relieve her pain and prevent it in the future. The pain always started in or near the neck and her jaw.

We discussed a few stretches and exercises and discussed yoga. I looked for a couple of  articles that would describe moves/poses that can provide comfort to painful neck and head.

The following are some goodbasic moves/poses for the body and specifically the neck.

 

https://www.yogajournal.com/poses/yoga-by-benefit/neck-pain

http://www.chopra.com/articles/6-yoga-poses-to-help-relieve-neck-pain#sm.0006ka9hx6zdewe11bg1znqzmnk4t

 

These are a bit more broad brush. Effective for the body and ultimately for the neck.

https://www.beachbodyondemand.com/blog/9-yoga-poses-to-help-relieve-neck-and-shoulder-pain

 

 

@martyroddy

 

 

I got a little Focused on the Concept 2 Rower this Month August 29, 2017

During the recent month( ending today , as far as Concept 2 measures, for Dog Days of Summer Challenge) I was ( we were) challenged to row a total of at least 100,000 meters between August 1 and 28. It seemed like  fun idea when I first read about- a distraction from us sweating and a goal to reach for.

I looked at it a little more closely and was shocked to realize that in the 3rd and 4th weeks I would need to row 4300 and 5800 meters per day to reach the weekly/month goals.

Now these totals were not that big for someone who had been rowing hard for some period of time or was in training for races etc, but I just re-started rowing in April following a diagnosis of Heart Failure ( A-Fib)  I started with a cautious and slightly difficult 500 meters. BUT>>>> I decided to  GIVE IT A GO and jumped in and had some fun. Prior to August 1st I had been mixing up my cardio at the gym and doing some resistance work. After week 1 other cardio went away. I needed all of the gym time o get the rowing done…now I was a little upset but then realized it was a good substitute and temporary.

As the 2nd week started ( goal of 20,000 meters) I shifted away from Cybex Arc-trainer and Cybex bike cardio cross training but continued to do some resistance exercises with machines and barbells. The resistance work was also more narrowly focused during this time to Push type exercises (presses and similar moves) since the rower was concentrating on Pull type work.

Then I had to figure out how to do all of this rowing and keep my focus, I utilized the workouts sent out everyday in emails from Concept2  ,http://www.concept2.com/ , and from some suggested interval training workouts found on youtube. In much the same way that a “watched pot doesn’t boil” a watched “workout monitor meter measurement doesn’t add up”  I needed some ways to pass the time as I worked out. I was rowing 20-30-40 or more minutes everyday. As I did the workouts(i.e 2 minutes hard, 1 easy or 250 meters hard and 250 easy…) I was able to achieve the distances required and avoid the potential boredom

The following video is an example of one of the workouts I used.

It was fun and I look forward to the next challenge and I may create one for myself- like building my lifetime total on the rower to the 1 million meter mark. I am above the 1/4 million point after this recent month. My ultimate goal for the current period is reaching my bodyweight from middle high school years (245lbs).

An example of workout I was doing and am returning to ( in addition to rowing or biking or walking) now that I have completed the challenge

 

@martyroddy

 

 

High Intensity Training???Too much for Heart Just yet?? August 5, 2017

I have been an athlete my whole life and was doing HIIT type [High Intensity Interval Training] workouts 2-4 days a week in the off season as part of daily training. The did not have a fancy name or label like HIIT but were generally Hard day vs. Easier/Moderate day.  As I am now 54 these workouts take names to emphasize the intensity level.

I am dealing with heart failure and Atrial Fibrillation so my weight loss and fitness efforts are specifically aimed at building and rebuilding cardiac muscle. The aerobic workouts get the heart pumping and calories and fat burning. Ultimately aiming for a target bodyweight as recommended by my doctors and a regular schedule of exercise to keep the heart strong and supple.

The following is one type of exercise I have been doing at the gym. I also use a Heart Rate Monitor ( HRM) to track my heart beat as I exercise and the recovery before the next Intense session.

 

The first time I did this I was only able to do 3 periods of all out effort, but recently i have gotten to 7, and plan to complete 10-12 intense efforts soon.

I will post some additional HIIT workouts I have done or am planning to try in the future.

 

@martyroddy

 

Cardio Training at the Gym July 23, 2017

Now that the Heart Failure diagnosis has been "lived with" for a few months and physical activity and exercise has been adjusted to live with AND overcome the challenge.

Now the most simple exercise is walking and later running BUT with funny knees I must do a variety of cardio/ aerobic exercises to pump the blood, build up the heart and lungs and rebuild the rest of my body. I joined a gym in my neighborhood that offers a few benefits…in this order:

  1. Concept 2 Rowing machine
  2. Reasonable price
  3. 24 hour access

I posted a video of the Cybex ArcTrainer, it is the first "elliptical " cardio machine I could use. It has a proper range of motion for my 6 foot 8 inch body, and long monkey arms.

https://www.youtube.com/watch?v=r58nxtqD_zQ&feature=share

I have gotten to,the point where I can go 20 minutes ion the machine but I am loving it and will push until I can go,30-45 minutes. I am enjoying the ArcTrainer almost as much as I enjoy the Concept2 Rower. I also mix in walking at home around my neighborhood And when necessary on the treadmill at the gym.

https://www.youtube.com/watch?v=_YfAjjVsWEI&feature=share

I continue to workout, get strong and lose weight. I have a distance to go to reach my target weight (weight freshman year in High school) and it is a good ways still to go BUT I have lost over 100 pounds to date,
My food plan is working and might be do-able for he long term.

@martyroddy

 

Elliptical Machine- Low Impact Heart Training Machine June 30, 2017

I recently tried to use the elliptical trainers at the gym[ @Snapfitness ] and was pleasantly surprised that i could use these machines. Over the years I have tried different elliptical trainers at different gyms BUT they were all too small.

Small is a function of the rage of motion or stroke length for each leg/foot movement as well s the arm motion.  Using these “too small” machines created discomfort and cramps in short order. Now I tried the machines at my new gym and loved the motion. So I took the machine “for a spin”  and enjoyed the workout. Heck “enjoyed” might seem like  funny word for the sweaty, discomfort I found my self in after 10 minutes. It was a joyful discomfort and i looked forward to future workouts.

I went back to the gym the next day and did it again  This time I planned for a 10 minute workout and when I recovered, I did it again for 5 minutes.  This was a good workout and i look forward to doing it regularly , now that I can.

This will be great for my body and heart as it cranks the blood through me and burns the fat and gristle from me. All of this with minimal stress and threat to my questionable knees. I will also walk outside and on the treadmill until I reach a target weight..at which time I will start running and a run-walk program.

I have attached a basic elliptical use video and fun workout video. I like workouts with a structure, especially that can require a little bit of concentration during the workout- helps pass the time.

I am down almost 140 pounds…..Now with this new calorie eating tool…. bring on bikini season.

 

 

 

@martyroddy