Strengthen and Rebuild Lung Function and Power September 26, 2018

This was originally created to help a friend having some lung/coughing problems possibly related to EIA , a childhood with smoking parents and high altitude endurance running.

…….[Dietary Changes to rebuild lungs (after illness or smoking) and deal with EIA (Exercise Induced Asthma)]

Exercise , especially extended endurance work leaves muscles and the lungs inflamed. This is not necessarily a problem but continued use/overuse can lead to discomfort, illness or damage.

Foods and Drinks to improve Lung Function and Recovery:

1. Tomatoes – Cooked and Raw , Cooked fresh tomatoes are best But low salt canned diced or chopped tomatoes are good.
2. Apples- raw with skin, cooked with skin, homemade applesauce, baked apples ( not pie)
3. Onions and Garlic- as much as you can stand…add to salad, sandwich, omelet ad especially to soup/stew.
4. Berries – cranberries,blueberries, raspberies,strawberries,cetc..
5. Citrus- fruit {limited juice but fresh squeezed} Lemon juice added to water or tea is the exception
6. cabbage family veggies (brassicas for the nerdy among us) brussels sprouts, broccoli, bok choi, cabbage( green and red), Kale
7. Ginger -great in soups/stews and added to tea also great as a “tea” on its own.
8. Green and Black tea- great hot when lung inflammation is active add lemon juice and fresh grated ginger for a BiG Bang impact. Iced tea can be a great recovery drink to rebuild inflamed lung and related cardiovascular tissue. Especially if brewed with a sliced lemon and 3/4” piece of slice ginger.  [plus ginger is noted to be anti-inflammatory for musculoskeltal discomfort]
9. Darky Leafy greens- collard,kales,spinach, mustard, dandelion ( great added to soups or with soup served on top)
10. Popular superfoods chlorella and spirulina have great reputation for recovery benefits
11. cayenne pepper – fresh is best but powdered has efficacy as well( just less Vitamin C)
12. Peppermint – added to tea, or foods/dressing…or leaves chewed like gum or candy
13. Root vegetable- sweet potatoes, beets, parsnips, turnips, carrots ( with skin)

Avoid

• Canned and Processed meats
• Fast Food
• Excessive Iodized salt (limited sea salt ok)
• carbonated beverages
• sugar( products with processed sugar)

 

 

 

@martyroddy

Grip Strength : Helps with Deadlifts,Pull-ups and Games August 17, 2018

Performance improvement with moves like pull ups and deadlifts ( even rows) can be assisted with a careful focus on improving and maintaining grip strength.

It can be difficult to add reps on the,pull up bar when your hands give out after “holding your butt” in the air for 20-30 seconds. A powerful grip also allows you and your body to focus on performance of the move without concentration directed at holding on…..for dear life.

Eliminate the worry about grip and focus on …ONE MORE REP…..OR 19 more.

The following are some of my favorites:

Plate Squeeze (smooth side out) – grab 2 weight plates smooth side out and hold them a set length of time [ do so over padded floor in case you let go] – a) stand in place b) plates in both hands and walk c) lift as if doing dumbbell curl

Farmers walk ( dumbbell, plates, barbell) – grab a moderately heavy weight, in both hands and walk 10 strides and turn around

Hex Hold ( dumbbell by the end) – Grab dumbbell by the weight( fat end,sometimes hex shaped) and hold.

Dead Hang ( pull-up bar, pull-up bar with towel or squat pad ) – grab overhead bar and …HANG … As long as you can or a few sets of timed hangs. Increase the difficulty with a towel or pad to make the bar THICKER, to,further challenge the grip

Wrist roller- if gym has one, do rolls forward and reverse grip to increase impact

Great basic grip exercises , discussed above:

13 grip strength exercises( good stuff but may be overkill)

Add a few grip exercises or get serious and a full plan of moves and sets/reps. It will pay off. In my own fitness efforts the grip training also keeps my hands nimble and flexible as I injured many fingers during a youthful athletic career and want them to work until I now longer need them…

@martyroddy

Are You a Runner or a Jogger ? August 14, 2018

I have often heard folks who run regularly “put down” folks that jog. They seem to think jogging is some how inherently LESS than running….or joggers are not up to the same “level” as runners.

When a person has a pair of sneakers, tennis shoes or running shoes on (depends on where you live, RIGHT??) and is on the road or track or treadmill they are , we are all the same …AT THAT MOMENT.... Are you running or jogging?

We are all working out / exercising and becoming more healthy and fit.

Joggers go out on the road track or treadmill regularly but usually have a smaller chance of injury because they tend to take it easier with each workout. Many of us “joggers” have chosen to be joggers to take it easy and exercise with focus on fun and fat and not time and performance. I have run in well over 100 races, but as a one time football player…the running is strictly for fun and fitness( physical and psychological )

Many runners and joggers share the same silly, shiny sweat resistant clothes, funny shoes and even crazy electronics. Let’s share the love and move and seat together.

@martyroddy

Pull Ups : Impossible Torture or Foundational Fitness Basic

I have spent many hours, days, even years in gyms. Lifting weights, pushing/ Pulling my body and running up and down a court with a round ball. During those years the basic movement that always challenged me was the PULL UP.

Back in the heart of my football years I spent the offseason getting stronger and piling on muscle and power and for several years I counted on pull ups as a foundation move that supported much of the heavy lifting. Even though I could never do more than 20-25 reps ( at the end of the summer) , the work paid off. My tall ,thick frame and long arms created a challenge.

As a slightly more mature “adult ” , at least age wise I am interested in doing these again.

After ” playing” a few days at the gym and doing a few,,…very few reps as well as a few negatives ( helps to be 6’8″, I can jump all the way up) I know I need a plan to approach the exercise.

Where do I start? Just go to the gym , do a few sets of a few pull-ups and repeat every couple of days???? Or create/follow a plan ? The following graphic is a great starting point.

I can use it to develop strength and evaluate my current level. Steps 1.2.3 can b effectively used in the development phase and later after goals have been reached to maintain. Body rows are not a direct move but will engage most of the same muscles.. A combination of pull-ups, flex hangs and then negatives will result in increased strength and eventually the reps we want.

Once we have done some basic building,build-up moves we can follow something like the following :

This is just an example of the multitudinous pull-up and other exercise programs available,on the net.

@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.

9 Yoga Poses to Help Relieve Neck and Shoulder Pain

 

 

@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

BROKEN HEART FITNESS – Fitness Group for Cardiac and Heart Patients June 15, 2017

Broken Heart was the first name that came to mind. It doesn’t say the heart is done, just that it is broken in some way and can be improved or maintained. 

A fitness club or workout group that is focused  on cardiac issues relating to diet and exercise is an obvious group and many fitness clubs and groups address cardiac wellness and health in general . A group of this nature would focus specifically improving and / or maintaining the heart health , especially after a diagnosis of heart failure or heart disease.

Organizing, leading or supporting a helpful group provides the volunteers (some that are experts – interested patients or family members ) the opportunity to give back while also improving personal cardiac health and strength as needed. Service in the support of others is what we are here for.

God designed us to give or lend strength to others and those in need. It is one of the ways we fulfill His great Commandment : love other people as much as we love ourselves .  Heart Patients, heart experts and other interested persons can assist a group in organizing and succeeding.

The club/ group is being formed with the goals of :

1. Assist all members in achieving fitness goals
2. Promote best total health for all members
3. Provide diet and food guidance and support
4. Support lifestyle changes necessary for recovery and strength

If interested please follow up with comments and we will reply via email. 
@martyroddy

Some Secondary Goals as I Return to Fitness and Health. May 21, 2017

I realized the other day that I need to expand my set of goals and objectives for my current fitness journey. The obvious and most pressing is strengthening the heart and lungs, the entire cardio-pulmonary system, as a result of my heart failure diagnosis. As that is going forward I need to expand the focus to  total body program .

I need to :

1. increase knee flexibility and suppleness
2. add some speed and even “jump”
3. total body flexibility ( exercises and maybe Yoga)

The following videos address some of my personal concerns with my knees as I start over and get BACK in shape. I find that my knees have been stiff and occasionally sore. As I continue to exercise I will do these moves to help the knees…which will help me continue. I have also joined a gym @Snapfitness and I have used the bike and rower ( @Concept2 ) for knee relieving cardio. Some workouts I combine cardio tools for increased burn and reduced stress on knees.

In the long “run” my body will improve and knees will feel great as I maintain a steady weight loss and fitness program . Lower body weight will stress the knees much less , and since i have already dropped 100+ pounds the knees feel pretty good.

VIDEO: A few exercises to help keep the knees healthy and flexible

VIDEO: Specific exercise for the knees

 

Now I will address the 2nd and 3rd item in more depth later but here are  few related links.

SPEED….

http://pin.it/dnVAW6Y

and

http://pin.it/HdRdjdJ

FLEXIBILITY…

http://pin.it/t2qikKx

and

http://pin.it/4URU54z

More to come- add any questions or suggestions- always love to learn and grow.

 

@martyroddy

Make this a Training Log or Keep Writing About Workouts or ?? April 16, 2017

I continue to walk and do the workouts on my journey back to health and then fitness. I have comfortable crossed the half mile distance and should be beyond a mile soon. Some basic goals for the immediate future :

• Adding distance
• Increasing speed
• Improving flexibility and softness/ suppleness in my joints( knees)
• Adding strength throughout entire body

The first is a simple proposition…keep walking and everyday go a little bit longer. The biggest challenge I face with this (many of us face it) is repeating the daily mileage without hurting legs and knees that have already been stressed and damaged on the gridiron and basketball court.

This concern is being addressed with the 3rd and 4th bullets in this list. Increased flexibility and improved suppleness will allow me to move “over ” the ground rather than on and through the ground with the related pounding. Strength will also improve the ability of my muscles to “catch and release”each footstrike with negligible pounding.

When I start working on speed I will pick a few workout routes or section of routes to time and then later to ” time trial”. A section that took me 10 minutes might have an ultimate goal of 6 minutes 30 seconds but intermediate goals of 9 and 7 minutes. Successfully increasing speed will ultimately rely on common sense and patience….not always strengths of mine .

I hav been joking with a high school friend about getting ready for a Fall half marathon …when I wrote that to her on Facebook I had just walked a half mile for th first time since my heart diagnosis.

I am still looking into creating some sort or running/ walking / fitness club or group for folks recovering from or living with some sort of heart health diagnosis. 

martysmarch@yahoo.com for information or interest in the club.

@martyroddy

Start “Rolling”soon as injuries have heals but Illness snuck in. January 27, 2017

A little,while ago I was finishing the rehab and muscle rebuild in the current bad knee and was ready to get started with the return to the road.    BUT ………

That little chest cold started grabbing my breath and grew like a gathering storm. Small sputtering hacks  became loud, long growling rumbles . Easy walk from door to car took all of the breath I had.

Visit to doctor id’d a bad cold and recommended / prescribed meds and diet.

That did not help much and the cough/ lungs got heavier and another trip “gave” me bronchitis and different treatment . It started to work for the lungs but bronchitis is a tough bugger.

I then developed a painful rash on my lower legs and some of th mds for my lungs were useful and soaking and other topical treatments have been helpful. I plan to be healthy and ready to roll in a short time and need to decide what to do.

1. It will all be easy and be ALL WALKING for a few weeks at minimum.

2. It will include some muscle building , but only body weight exercises.

3. Focus on necessary weight loss will dictate when any extended running can begin.

4. Will investigate local gyms for best one to supportfitness and weight goals.

5. ULTIMATELY-Strive to have fun…so I do this forever.

I found this article / pin about returning after injury.   Some good information and guidance.

This is a simple chart for how it might be done. Starting from nothing and running in a reasonable time.

@martyroddy