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Goals, Running, Racing, Fitness and Health in the USA

ABs-solutely Need to Work the Gut and Core September 5, 2018

I was reading and discussing the basics if fitness and health with a friend and we decided that gut health and training was the basis for a solid program. Now it is COOL these days to focus on core instead of just the belly and I agree with that.

The core include belly, back side and hips. Being comfortable fit in this area translates to power in the gym, balance during life and fitness activities and healthy spine/ back.

ghere will be more posts but I tripped into the following video and played with the move displayed and agree that it will have great benefit for me.  AND HOPEFULLY FOR YOU .

Simple complete ab move:

www.youtube.com/watch  

 

@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

 

What are My Goals?  Do You have Goals?? July 6, 2017

What you get by achieving your goals is not as important as what you become by achieving your goals.                    Zig Ziglar

I have been a goal setter and goal planner for a long time. In my younger life my goals..or my written goals were almost exclusively sports , athletics and physically related. A few examples included improvements specific stats in a sports situation or reaching a target weightlifting maximum during offseason workouts.

There were some goals in other settings, usually academic but they were barely written done and if so, the details and plans were limited to the target accomplishment but with limited details about the work required.

Later in life I wrote out some goals and even accomplished them. This was limited in scope and success. 

I have now created a broad set of goals and my current health/ physical goals have taken on a new importance. The March 2017 diagnosis of HEART FAILURE, created an urgency that a “generic” weight loss / GET FIT goal may not have. Doctors have suggested diet recommendations and limitations as well as some exercise, they have agreed to my general plan of getting back into shape as I drop weight and move towards a physical situation that is most healthy.

    My physical goals include a variety of the following….
  1. Weight loss of 150+ pounds (good progress..)
  2. Return to running and participate in a few races for fun and travel
  3. Participate in group fitness classes and/ or events
  4. Have great energy, good rest and a positive attitude because I feel great

Time to get to the gym, us ether elliptical, now,that I can, and work on the tower and bike as well.
@martyroddy

 

Getting close to ACTUAL MILEAGE with My Workouts/Walks May 1, 2017

This is a little bit of fun with the words as I continue my journey to recovery from heart failure and creation of a fit and healthy body. Walks are increasing to 5 per week and time/ distance is also growing.

The play with the title is the fact that I am about to walk a mile. I have been mixing up walks of .25, .55 and up to .79 miles so far. One day this week I should cross the mile marker in a workout.  This will also be the walk of longest duration. Future plans include daily walks alternating 30-40 minutes with workouts of 50-70 minutes. As I get more fit, lose the weight and strengthen my knees I hope to add miles and once a week go,for a personal best distance and eventually…..RUNNING. 

Break out new runners and get going…Of course I am walking in these and will run in them as well.

I have also felt and increase in strength for my legs as I have been doing a few sets of squats . I will add step ups, and lunges. 

I recorded a video during a recent workout….​

Now to,get back to work and have a good eating day.
@martyroddy

 

Your favorite Running / Fitness Books January 31, 2016

I read a lot for fun and work and knowledge and health. As an athlete and fitness enthusiast I have read a lot of related books.

In this post I am asking you for input on your favorite running and fitness books. I have listed my favorite books about running- it was a tough choice but 1 of the books was a clear leader( because it was my first fave).

Reply here or on twitter at https://twitter.com/martyroddy

 

My favorite running books:

  1. Galloways Book on Running  by Jeff Galloway  http://www.amazon.com/Galloways-Book-Running-Jeff-Galloway/dp/0936070277     And his website  www.jeffgalloway.com
  2. Chi Running  by Danny Dreyer     http://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447     Also at his website http://www.chirunning.com
  3. The Lore of Running  by Tim Noakes, M.D.        http://www.amazon.com/Lore-Running-Edition-Timothy-Noakes/dp/0873229592

I originally read these books in their 1st Editions and the later editions added or changed some things.   Galloway’s book took me from my first road race (a 10 miler) ever to a marathon As a one time footballer and still a 6’8 280-300 runner it was very helpful.

Chi Running has in the subtitle as Injury-free running and since I started running after years of football and basketball with the attending knee and ankle injuries- running without additional injury is a goal -a passion.

I originally read THE LORE OF RUNNING in its 2nd edition but really like the changes that arrived in 3 and 4.

Now in my 50’s my workouts on the roads and trail combine the ideas of bot Galloway and Dryer and the info in Lore has combined with other reading for background on how I live sweating and in rest of life.

WHAT ARE YOUR BOOKS?

 

 

 

https://twitter.com/martyroddy

 

 

Massage, Yoga and other Activities to Help Runners October 29, 2014

Filed under: Cross Training,diet,Health,massage,yoga — bigfootmarty @ 10:35 pm
Tags: , , , , ,

I( was having a recent discussion, actually discussions , with different friends about what is the makeup of the best fitness/health program.

Can one live on running alone? do we need to include cross-training, bodywork or other recovery tools?

Running 30-45 minute 4-5 days a week may be the perfect and complete fitness program, but as soon as a few muscles get tight or sore or you start dragging because you have no energy…you need to take a look and an expanded program with some broad based parts .

I included yoga, massage and food ideas in this post But there are so many more ideas.

-Cross Training- bike, swim, row, weight lift…

-sports like tennis, raquetball, golf etc get you moving and stress some other bodyparts

– meditation, hiking, pilates and other popular activites.

Massage has numerous benefits for basic health and some specific uses for athletes.

A.    http://www.worldrunning.com/articles/sports-massage-benefits-for-runners/

B.  http://www.runnersworld.com/injury-prevention-recovery/benefits-of-massage-for-runners?cm_mmc=NL-Beginners-_-1617442-_-03052014-_-Benefits-of-Massage-for-Runners

C.   http://running.competitor.com/2013/12/injury-prevention/the-four-best-types-of-massage-for-runners_60280

Yoga is great and can be done at home after a little study or a couple of classes. You can always go to the studio as well, but be careful which studio-and the focus of the instructor.

A.   http://www.fitnessmagazine.com/workout/yoga/poses/yoga-for-runners/?page=6

B.  http://www.youtube.com/watch?v=jXTK5sit6c8&feature=related

C.  http://www.yogajournal.com/uncategorized/more-reasons-athtletes-need-yoga/

And of course the idea of food and fuel and diet can be addressed and some thoughts tossed around. Nothing here is a proposal or endorsement- just some recently found writings.

1. http://makehealthiest.wordpress.com/2013/10/29/vegetarian-diet-plan-for-runners/

2. http://www.fitnessrepublic.com/running/top-10-best-foods-for-runners.html

3. http://www.livestrong.com/article/459158-a-diet-for-runners-over-40-years/

 

Cardio Cross training- THE ROWER July 31, 2014

Several years ago I discovered the Concept 2 Rowing trainer. I WAS INSTANTLY HOOKED.

MAYBE i SHOULD HAVE BEEN A ROWER Instead of banging my head on the football field….Less concussions and reduced threat of knee injury (some surgeries while playing).

The Concept 2 website http://www.concept2.com/ Shows equipment and information that amazes and entices me. I love the logbook and the workouts available.  

 

It also tempts me to “compete” with other 50-51 year old men that have posted in the logbook.  This is also a great TOOL TO GET THE HEART GOING AND burn some calories without the pounding that running/hiking gives- plus it allows me to strengthen the heart for more challenging runs and hikes in the future.

 

**The logbook provides some interest and fun .

http://log.concept2.com/log_start.asp?p=/log.asp

^^^^ The logbook also allows for world rankings- dream zone for me but a few years ago I was able to get into the top 25 for a brief stint…..

http://log.concept2.com/rankings.asp

Naybe iI will see if I can post my logbook and updates….

 

https://twitter.com/martyroddy

 

Total Body Workout for Athletes – 3 Levels May 6, 2014

Filed under: Cross Training,Health,Strength Training — bigfootmarty @ 3:59 am
Tags: , , ,

 

The following program will strengthen the body and prepare you for training, games and/or practice Also useful for running and triathlon preparation.

They are simple and safe moves that will build the body and help prevent injury when participating in your chosen “game”. They are also easy to perform in your bedroom or out in the backyard.

 

The exercise include (but are not limited to) :

Squats, ( VAR.  Narrow Squat) ,   Good Mornings –(straight legged deadlifts) ,

Sumo Squats, Push-Ups, Lunges, …variety of AB moves.

OTHER MOVES: Step Ups ,Plank, Squat jumps, Heel Raises, Toe Raises, Burpees

Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.

BEGINNING

SQUATS   –                 3 x12 , (3 sets of 12)

GOOD MORNINGS–  3×12

Abs  –                           3×20

LUNGES–                     3×10 (first right leg, then left)

ABs     –                        3×20

PUSHUPS    –               3×10

ABS    –                         3×20

*** The exercises are performed in a circuit for maximum total body benefit- agility, muscular and stamina. If using for muscle / body building the individual exercises would be done in sets with a variety of repetition counts for each set.

INTERMEDIATE

SQUATS     –                    3×15

GOOD MORNINGS –     3×15

Abs       –                         3×25

LUNGES   –                     3×12

Abs   –                              3×25

PUSHUPS –                     3×12

Abs  –                               3×25

SUMO SQUATS   –         3×10

ABS      –                          3×25

 

ADVANCED

SQUATS –                         3×18

GOOD MORNINGS –       3×18

Abs   –                                3×30

LUNGES  –                         3×15

Abs   –                                3×30

PUSHUPS –                         3×15

Abs     –                               3×30

SUMO SQUATS   –             3×12

ABS   –                                3×30

NARROW SQUATS   –       3×10

Abs  –                                  3×30

 

SEE –  https://werunusa.wordpress.com/2014/05/06/basic-exercises-for-total-body-impact-for-athletes/

 

FOR INFORMATION ON THE EXERCISES

 

 

https://twitter/martyroddy