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

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

 

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

 

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

 

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

 

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

 

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