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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

 

PUSH -Me ,Pull -You – Resistance training Plans, or Weightlifting with Dr. Doolittle, Pt. 2 August 29, 2018

Weightlifting as an adult presents a variety of challenges. The key challenge is time. Once that is addressed we have to decide on our goals.  How much time do you have when you do get to the gym and what do you want to do with IT??

There will be little reference to goals but focus on the general idea of moves to use to reach the plethora of goals available in the gym. Future posts will address some different goals.

The workout foundation I am suggesting is based on a 4 ( maybe 3) day a week visit to the gym. For the 4 day rotation: Days 1 – 3 do~workout A, Days 2 -4 do~workout B.

You will be focusing on different body-parts on the different pairs of days. Another thought- You can do a variety of abdominal/core exercise at every workout. Though a changing variety for 1/3 and 2/4 would be best.

This post is focused on the push exercises and push movements. The obvious king here is the PUSH UP. Simple to do anywhere and at any time.

The following list of PUSH moves is basic but comprehensive.

Information about the moves and variations can be found with a trainer or at bookstore or on the web. The same is available for specific workout plans.

 

Push ups :    Push Ups are performed in a prone position (faced own to ground) by raising and lowering the body using the arms. Hand position can vary but the basic is hands placed beside and slightly in front of the shoulder when face down.

Bench Press(chest press) :   Lie flat on your back on the bench with a barbell  grasped in both hands. Bring the bar to the chest and press it upward. Like many moves this can be varied with hand position or on an inclined bench to change to muscle interaction or with dumbbells or exercise bands..

Dips ( parallel bar dips) : Dips are usually performed on equipment designed for use in this movement. Grab the bars on both sides and lower your body until shoulders just above the bar/hands and return to the top. Can be performed between chairs or posts or with hands behind  your body on a bench.

Shoulder press :   Grab the barbell at shoulder height and width ( can be seated or standing) and press the bar overhead. It is the lowered to the starting position . Control must be maintained at all times.  This can be done with specialized equipment at the gym or dumbbells, kettlebells or bands.

Lateral chest raises(Flyes) :  This movement is performed on the back on a bench, starting weights extended above the chest, touching. The arms are lowered through an arc  to a spot slightly below the chest, with arm nearly parallel to the floor, and returning to the top starting position. Can be performed with a specialized machine, with cables or on an incline bench.

Lateral Raises (forward) :  This movement is usually done with dumbbells (but cables or bands can be used)  The movement starts with the arms straight, and the weight in the hands at the side of the body. The body is in a slight forward-leaning position with hips and knees bent a little. Arms are  slightly bent, and raised through an arc until even with the shoulders.  Can be performed laterally ( sideways) or forward for a varied impact.

Learn to do these exercises and the matching Pull moves and create a total body workout that will lead to general fitness or a competitive body building prep workout.

 

@martyrodddy

 

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

 

Pull Ups : Impossible Torture or Foundational Fitness Basic August 14, 2018

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

 

Starting Back at the Gym – June 6, 2018

I was going to a local gym but had to take a break for some work and life interruptions, now I rejoined another gym and it is going well. I have been there a week and have lost several pounds so far..

I believe that I eat better as a result of the lifestyle that a workout plan and visits to the gym create. Now I will develop and create my workout.  I have weight loss and health  plans and ultimately I will utilize much more of the equipment at the gym

Step 1- Get up off the couch, push away from the donut counter

Step 2- Start with some basic cardio . I love the rowing machine, step machine , Arc Trainer and elliptical

Step 3- Look at the equipment in the gym and learned how to use it

Step 4 – Find a workout plan- online or get help at the gym or buy a few books

Step 5- Go to the gym 3-6 days a week and HAVE FUN….you will want to come back.

Enjoy this GETTING STARTED VIDEO

 

 

@martyroddy

 

Change Begins with Choice (thanks J.Rohn) June 20, 2017

“Motivation is what gets you started. Habit is what keeps you going”    -Jim Rohn

I read an article by Jim Rohn about making changes and how to go about it, even when it is difficult. The fact that it is easy to ignore  and take the easy path so it is true that we must make the decision, the choice first…..

In  recent medical WAKEUP I found I had developed heart failure and Atrial Fibrillation (A Fib) . The initial treatment focused on losing, flushing fluid from the body…a secondary benefit of that was a loss of weight. This benefit showed itself when I began exercising and walking. A drop of 50 then 70 and now over 100 pounds has reduced the strain on my body, knees and legs allowing me to workout more frequently.

The cardio workouts are strengthening my heart and lungs and the weightlifting is strengthening the body and spirit…I love walking and running BUT pushing weights is a BLAST.  As I lost a lot of fluid weight and it is still gone- now I workout and lose the Fat and Gristle and continue to drop the weight, move towards a target body-weight and body shape for my 80 inch body .  Time to decide on where to settle but for now somewhere in the 245-250 lb neighborhood is the target.

Looking at the article by Mr.Rohn- I need to make the decision everyday to workout and eat properly. This will help develop the HABIT to allow for success in the process and later maintaining the target fitness level.

Will use this and other Rohn ideas and writings for setting and achieving goals and success.

 

http://www.success.com/article/rohn-change-begins-with-choice?utm_source=Maropost&utm_campaign=5%20Money%20Principles%20You%20Need%20to%20Know&utm_term=Jim%20Rohn&utm_medium=Email&mpweb=574-3714673-742241295

 
@martyroddy
 

Exercising for Fitness,Health and Strength: Runners need the Balance March 28, 2014

backyardgym

I have been running for 25+ years and have had a lot of fun and have also been quite lucky to never have missed running because of a running injury.

Now a little background info: I played football in school and as a result of that fun I had more than a handful of knee and ankle surgeries. Thankfully they  were relatively minor in scope and I can run and running- easily- has kept them loose and fluid. Being smart I have remained relatively injury and pain-free

Why should runners get and stay strong – head to toe?

A)  Good for posture especially during runs as the miles and time passes

B)  Musculo-skeletal strength is helpful in preventing injuries as the muscles absorb much of the impact.

C) Muscle burns more calories / fat than other cells- keeping us more fit in general states

D) Balanced muscles aid in recovery from workouts.

The following articles cover a variety of workouts – notice most have similar moves- REMEMBER THOSE !

*chart of great body-weight exercises

http://strength.stack52.com/periodic-table-of-bodyweight-exercises/

* 20 good moves for strength and fitness

http://jasonferruggia.com/top-20-bodyweight-exercises-for-building-muscle-strength/

 

http://weighttraining.about.com/od/exercisegallery/a/Top-10-Bodyweight-Exercises-For-Strength-And-Muscle.htm?r=twitter

https://twitter.com/martyroddy

 

Resistance bands for Fitness and Strength. *Runners Get strong without Extra Size January 8, 2014

Filed under: Blogs/Articles,Books,Health,Injury-Rehab,Strength Training — bigfootmarty @ 11:09 pm
Tags: , , ,

After years of heavy barbells and dumbbells in the football weight room I still enjoy exercising and lifting BUT in my 40’s and now 50- I do not need great strength or size any more- IN FACT I need to be and stay smaller.

I have done a bunch of body-weight exercises and now enjoying the resistance bands. I get to feel the pull and burn of the workout with out the growth- also I am not spending 2-3 hours, 6 days a week.

Now the bands are helpful for the fun of a workout and are also useful for rehab and recovery of a few injuries i carry around. Shoulder, ankle But the rest is for fun and fitness.

Looking back  on football and other lifting for sports- I wish I knew about, or that the bands were more popular(outside of the Training room).

* Some basic Workout Suggestions.

http://www.self.com/fitness/workouts/2013/09/seven-move-resistance-band-workout-slideshow?intcid=trail_2#slide=1

These are great starters and with some creativity, these 4 moves can be expanded into 8-12-24 exercises for the entire body.

http://www.fitsugar.com/Easy-Resistance-Band-Exercises-24528501

* Book with info on resistance Bands.

http://www.emailwire.com/release/125656-Become-Healthier-And-Save-Money-With-Living-Complete-Resistance-Bands.html

-a really serious book

http://www.ironmind-store.com/Training-with-Cables-for-Strength/productinfo/1303/