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Learning about Type 2 Diabetes November 14, 2018

I am a heart patient and am currently in Heart failure with Atrial Fibrillation (AFib) and many of the folks I am in contact with that are also dealing with heart issues are dealing with Type 2.

Fortunately I am not,but since I am still overweight it is always a threat. We discuss food and diet and recipes all of the time. Exercise is also a significant factor and is often at the center of our conversations.

I have looked at many video and blogs and sites for information. I want to list share a few here and maybe later a a listing.

HIIT , High Intensity Interval Training- comes up frequently as a tool for diabetics to beat the problem. 10 seconds intense/ 30 seconds easy for 30 minutes. On Treadmill,bicycle, elliptical etc… intense = full capable sped for you…NOW.

https://youtu.be/LtWn3CYqyFw

Another interesting video discussing muscle building with resistance( weight lifting) training and exercise.

https://youtu.be/8QIvABc6BEQ

Fruits for diabetes and health.

https://pin.it/xykbx6lnlifwi6

Full meal idea,plans,,,

https://pin.it/qqycgaaazw5u3a

More to come ,thanks.

If you have any questions or suggestions…let them fly below. THANKS

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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

 

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

 

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