Great to be back

After a two week respite it was great to get back to the gym. I didn't totally slack off while on vacation, (see my improvised work-out), but it sure is good to get back to some familiar routines.

That said, it's really important to mix it up too. Don't get stuck in the same old habits every time you exercise because you'll find that you plateau. Tony Horton's  P90X program gets it right on when he talks about muscle confusion. By mixing it up every now and then you continually challenge your muscles and get more out of your work-outs.

Speaking of that crazy P90X® I've been giving it a bit of a go and as hard as it is, I can't see how it doesn't work. Not sure I'll incorporate it yet, but if I do I'll be sure to report the outcome

Improvised work-out

So I've been on vacation and haven't gotten to the gym for over a week now. I've been working out using whatever I can find including everything from doing Russian twists using a small bolder to squats while holding a cast iron lawn chair.

It's amazing want you can still accomplish and I feel pretty wiped out from the hour I spent this morning. It may not have been a mega muscle work-out, but it sure worked my core.

No running lately though since I messed up my calf using those barefoot shoes. It was my own stupid fault for not breaking into it slowly.

The Big Five Oh

Well here I am the other side of 50, but only by a few days. I would have dreaded the day if I hadn't been been in better shape at 50 than I was at 30!

I anticipated my last work-out of my 40's and envisioned it as one of those super-powered work-outs that leave you on an adrenaline high for days. Ironically, it was nothing of the sort- in fact it was kind of flat, as was the first one as a fifty year old.  Well that's okay, it's pretty common to have one or two less than perfect work-outs from time to time. The main thing is not to beat yourself up about it do the best you can and enjoy the really great work-outs when they happen.

Happily, I was back on track today and enjoyed the gym so much, it was kind of hard to leave.

Lose your gut with squats

Visceral fat - the fat around the organs that's killing us off with diabetes, heart disease and cancer is hard to get rid of. You can do sit-ups till your blue in the face, but working your biggest muscles, i.e. your legs will help burn that fat off. For this I like the squats and done properly you can feel it in your quads, hamstrings and abdominal muscles.

Squats can be done a number of ways; with a barbell, with dumbbells, in a Smith machine to name a few. The important thing is to do them correctly. You have to squat down far enough so that your thighs are parallel with the floor. Try putting a bench there and lower yourself down onto it- preferably, just till your butt touches it. Then stand up again pushing yourself through your heels. There is definitely a potential for injury if not done correctly, so ask a trainer to help you before you try it.

Some people scoff at using the Smith Machine for squats, but I use it because I put my feet way out in front and keep my back vertical and my head up. With squats I aim for higher reps and less weight at first, then after a few sets, I'll up the weight and do less reps. Also, I'll try not to rest too much between sets like I would with other routines. I'll often follow a few sets of squats with leg extensions making sure to incorporate a drop set in there somewhere.

One things for sure, if I've worked really hard it makes me walk funny for a while after and I know I'm making progress.

More running

Ever since I can remember I've had people ask me "Are you related to Roger Bannister- you know,  the first person to run a four minute mile".

I'm not related, but I've often wondered if we share some distant ancestor. The ironic thing is that I'm not a even a good runner. In school I had the longest legs yet I was the slowest. I was pretty uncoordinated, but back then I also lacked the will or the competitiveness.

Now at 50, I seem to have found the will I never had and the competitiveness, although I'm mostly competitive with myself.  I'll never get close to what decent runners can do today, let alone the likes of my namesake. Its amazing to think that a 4 minute mile means running at better than 15 miles per hour and that even the best marathoners can keep up an average speed of better than 12 mph

Roger Bannister at age 80

I've tried cranking the treadmill up to 12 and its frighteningly fast, I'm too chicken to crank it up to 15 lest I make a complete fool of myself and fall off the end, but even if I could get there, I doubt I could maintain it for more than a few seconds

Sir Roger Bannister (he was knighted in 1975) completed the first sub four minute mile in May 1954. Since then, its been beaten 18 times by 13 people with the current fastest record of 3:43.13 being held by Hicham El Guerrouj of Morocco (17 1/2 mph in case you wondered- I did).

I've only been running a week or two, but I'm going to keep at it. I won't even come close to a 4 minute mile, probably be lucky to get a 6, but I'll always be in awe of those runners who can maintain high speeds in distance running.

Drop sets

I love Sundays; its the day I can really work hard at the gym and spend the time I feel I need without worrying about getting to work on time. It's the day I can do sets and have enough time to fit in some drop sets to maximize intensity. Check out this great article at Bodybuiliding today on how drop sets can really benefit.

Russian Twists and Medicine Ball decline crunch

A quick visit to the gym this morning (an anomaly for Saturday) but got in 20 minutes of running and some core work.

Here's part of what I did:

Russian Twist: 

1. Sit on a mat and hold feet out in front, but elevated slightly off the ground (balancing on the butt)
2. Hold a medicine ball in front, and rotate shoulders to the left. hold the position for a breath then rotate to the right- hold again. (keeping feet elevated)
3. 3 sets of 30 reps - 15 per side 

Medicine ball decline crunch: 

1. Lie on a decline bench and secure legs in the end
2. Hold a medicine ball at chest
3. Push the small of back down against the bench so to isolate abdominal muscles
4. Contract abs and lift shoulders off of the bench, while simultaneously pushing the medicine ball towards the ceiling
5. Hold the position, then inhale and lower shoulders down at a controlled speed.
6. 3 sets of 30 reps.