So often training is about repetitions. Pick up a weight, do some repetitions. Jumping jacks for 60 seconds, as many repetitions as you can manage. Reps, reps, reps. But you can train without repetitions. Its called isometric training, its a great strength builder, and it adds a bit of variety to your usual training regime. Its really very simple, all you do is hold yourself in position.
When maintaining a static hold, your muscles accumulate “time under tension.” You can feel your muscles working, and draining of energy. I also like the mental focus, it creates a muscle to mind connection as you struggle to keep yourself in place. Also, because you’re not moving, you’re not putting movement pressure through your joints. With repetitions, you can sometimes cheat the movement by letting the momentum carry you through, you’ll have no such help with a static hold.
Isometric training, a good to addition to any workout routine. Below are a few examples.
I’ve known a few people to cut out carbs as way to get healthier. Although I’d be skeptical if the goal is to get healthier or to look better. Carb molecules encourage your body to store water, so by eliminating them, you’re essentially wringing your body like a sponge. So the pounds will fall off pretty quickly on a no-carb diet. Quick and easy weight loss success on a no carb diet is just dehydrating yourself and its just water weight you’ve lost.
On a slightly longer term view, a low carb intake means less muscle mass. Without the glucose found in carbs to burn off, your famished body turns to precious amino acids instead, causing you muscles to catabolise. And with this quick reduction in lean mass, your metabolism starts to stall, burning fewer calories, making real weight loss harder still.
And its not just your body, its your brain too. Your brain uses up over half of your bodies glucose stores. A few days into a low-carb diet and you’ll struggle understand all the subplots in the latest Fantastic Beasts movie.
Its true not all carbs are created equal. Refined carbs have been associated with obesity. I recently heard a phrase I like and it went something like this, “don’t ask if its good for me, ask when its good for me.” If you’re a professional athlete, you can handle a lot of carbs. If you spend most of your time watching Netflix, you should limit your intake. Foods don’t exist in a vacuum, you have to look at your carbs in the context of everything else you eat and do. Its all about balance, and some days that means a pasta.
Eat to fuel your body for performance, not to look good.
I haven’t taken part in an organised run since I did the Virgin Media Night Run in April 2017. I still run regularly, but running in events has been the big casualty of becoming a Dad, its just hard to find the time to stick to a full training plan in order to be able to safely take part in running events.
I was informed of the KBC Halloween Night Run with lots of advance notice, so I had time to create and stick to a full training plan. It felt good to make running the priority in my training schedule again. I felt that getting race fit again elevated all my training. I felt generally healthier, or as John Tarrent refers to it, “the magnificent feeling of well being”.
As for the race itself, it was well organised. Sign up was done easily online and race numbers were available for collection the day before the race and on race day. There was also a well managed and supervised bag drop.
The Halloween theme made for a fun race. Not everyone opted to dress up but there was a few people in costumes. I went for a running friendly Thor costume. Fair play to the person in the inflatable t-rex costume. It was an interesting course, around a GAA pitch and out onto the beach in Sandymount. I don’t think I’ve ever run in a beach race before. The full moon added to the atmosphere. There was one bottleneck at the switchback where runners had to pass single file, this was annoying as you had to stop running and walk through, and it would be the first thing I’d try to change if the organisers run this event and course again.
The course was 5km long, and those doing the 10k ran a second lap. There was a huge drop out rate after the first lap which made for a lonely second lap, I’m glad I was running with a group.
Overall, my criteria for a successful race, whether running alone or in a group: have fun, run as fast as you can, but as slow as you need to, and finish the race with enough left in the gas tank to be able to run another mile. This was a successful race and definitely worth running.
Catherine Beecher lived during the 19th century and is mostly know as a proponent of education for women. The quote above is directed towards physical health rather than education. In Catherines time, corsets were tight, and designed to hold and shape the torso of women into a more desirable, aka fashionable, shape. Without question, these 19th century corsets were not good for your health. Using an item of clothing to re-shape your body to something other than its natural shape is a bad idea.
Today I’d say, “get out of those shoes, they’re killing you“. Shoes started out as a means to protect your feet, and your feet do need protection. But we’ve flattened our world. Gone are the rough and rugged terrains we used to wander, replaced by flat footpaths and flat floors. Even as the ground beneath our feet has gotten flatter, the soles on our shoes have gotten larger. How much protection do you need from a flat surface?
The modern shoe is not a functional item, its a fashion item, and it re-shapes your foot to something other than its natural shape in the name of aesthetics. Most day to day footwear is harmful. Men have it bad, women have it worse, high heels anyone?
Most running shoes are harmful too. Gift wrapping your feet in fully padded, air pumped trainers will disrupt the natural biomechanics of your run and do harm to more than just your feet, it will ricochet upwards to your knees and hips.
The new normal is to have shoe shaped feet, instead of feet shaped shoes. This needs to change. The number one priority of your shoes should be function, not fashion. If you’re interested, these are what I wear. These guys also make nice children’s shoes, Anna and Paul
I recently did a class at F45. If memory serves, I think I first read about F45 in Men’s Health magazine and they mentioned Hugh Jackman is a client. If it’s good enough for the Wolverine, it’s good enough for me.
The 45 in “F45” is how long the class lasts, 45 minutes. It’s a circuit training class and they do lots of variations to keep it fresh. I thought it was very enjoyable, in a torturous sort of way. The circuit itself had 12 different exercises and I was in another room getting changed while they were explaining them but no need to fear, they have screens at each station showing you what you’re meant to be doing and two instructors walking around helping and motivating.
There was a weird “let’s do this, we’re all in it together” vibe that I can’t quiet explain but created a nice team atmosphere. Facilities wise, the whole place looks new, and to be fair, it is. Fresh paint, new equipment, just a high standard in general, I hope it stays that way. There is no changing room which most people seemed to know already because they arrived and left in their gym gear. There is a unisex shower and bathroom area, relax, each shower and cubicle has its own door, and that is where I got changed. Personally, I do like proper changing rooms.
How was the class? Well, as I was sitting and putting my shoes back on after the class, I had complete jelly legs. F45 is an exhausting workout and I worked up a proper sweat. It’s also accessible, you’re very much in control over how far you push yourself. If I were to add anything it would be a cool down session after the workout. There is no rushing people out the door at the end of the class so you could do your own cool down if you wanted. I enjoyed F45 and I will be back. I think classes like this are going to be very popular and will challenge traditional gyms for memberships. I don’t envision F45 having any trouble bringing in the patrons. Great to see F45 in Dublin. The variety of fitness options in this city continues to grow. I wish them luck. See you again soon enough.
Watching my son engage with the world I see that he’s only interested in play time. Play serves many functions, its a bonding tool, its a way to learn how your body moves, and it floods your body with feel good endorphins.
For a young mammal everything is play time, and everything in your environment is there to be engaged with. Curiosity is constant. I wonder when we lose this curiosity, and when we start to view our environment as something that can only be used in a certain number of ways, I can’t remember the last time I stood rather than sat on a chair? I suspect school has something to do with it. Perhaps schooling has changed since my day but I seem to remember sitting a lot, does school kill our natural desire to engage with our environment?
I don’t expect anyone to be able to maintain child like curiosity into adulthood, but when is the last time you played? I decided to go to the gym with no plan, I just wandered around and did whatever came to mind, it was fun, and I took a few videos in the process.
Break out of your normal routine, use your environment, go play.
I’ve been working on handstands for a while. I usually do one handstand session a week. My progress has been slow, but fun. Aside from looking cool and being a very graceful demonstration of strength, there are other benefits from working on handstands.
Upper Body Strength
Staying up-side-down requires shoulder, arm, and upper back strength. Actually, pretty much every muscle in the upper body is put to work in a handstand, making it one of the most beneficial upper body exercises. Your upper body will gain size and strength from handstand work.
Holding your body upside down requires constant small adjustments of all your body parts, from your fingers right up to your feet. This increases the strength of your core and stabilisation muscles and will have a positive effect on your general balance.
Those stabilisation muscles include your abs, and who doesn’t want good abs. Sit ups and crunches are not the only way to get that 6 pack. Your abs will do a substantial amount of work holding your body straight in an up-side-down position.
People are afraid of handstands if they don’t have a background in gymnastics, mostly because they are afraid of falling on their head. I have no gymnastics background and I was very afraid of falling on my head, or kicking up too hard and falling flat on my back. Thats why you start with a wall for support, and other than that wall, there is no equipment needed for handstand training. I have fallen, but never badly. The body has a funny way of catching itself to prevent a nasty fall. I found that this one handed wall drill is a good drill to build shoulder strength and helps to improve handstands. Find a wall and get going.
In the last 22 days I’ve exercised 7 times. Thats not a lot. It doesn’t mean I’ve been sitting in front of the television the whole time. I’ve been working in the garden and been outside a fair bit, so I’ve been up and active, but there has been a distinct lack of planned exercise due to work, work trips, other trips, miscellaneous tasks around the house, etc. And there might have been some TV time thrown in there too. Essentially, life has gotten in the way. This is always going to happen from time to time.
I do love to exercise, thats no secret, but I find that during these periods when life gets busy, that the less I exercise, the less motivated I am to get back to exercising. I can get consumed by routine, and when I lose that routine, I get frustrated. Paleoanthropologist Joseph Lieberman has speculated that people today aren’t motivated to exercise because hunter-gatherers, from whom we descend, needed a lot of rest. To do nothing when you didn’t have to was adaptive once and necessary to survive, but it’s maladaptive now. Activity and inactivity are complementary traits, skilfully balanced by the hunter-gatherer, but mismanaged today.
You may not always be motivated to exercise, and that is okay, but thats when your discipline comes to into play. During those times when life gets busy, fit in what you can even if its not a lot, and when your schedule clears again, get planning and let your discipline carry you when your motivation won’t.
Spinning is not exactly a new thing but it is something that is new to me. I’ve been to a grand total of 3 spinning classes, and for the foreseeable future spinning will be part of my training regime when I can fit it in (not always easy).
After finishing my first spinning class it was hard to say exactly where I felt it most, the legs for sure, and my shoulders too but I think thats from poor form when I’m standing up on the bike. If there is one piece of consistent feedback I get from almost any fitness class I go to its, “relax your shoulders”. So while I can’t feel what Spinning is targeting specifically, I do finish the class dripping in sweat. Spinning is a great cardio session, and for that reason alone, I’ll keep it up. Its hard to get a good sweat going with the strength work I do on the Olympic Rings or the Parallettes. Those types of workouts are exhausting, but not sweaty. Spinning is a great way to get your sweat on as its an intense, cardio heavy session. Other people I know who have been spinning for a long time tell me they notice the biggest change in their waistlines, and based on a quick glance around at the other people in the class, spinning does look like a good way to stay slim.
My class of choice is Spinzone. Spinzone is a dedicated spinning studio. Spinzone has about 60 bikes, is dimly lit, with lots of neon lights and thumping music, more like a rave than a fitness studio. The audio system the instructors use could do with an upgrade as sometimes its hard to hear what they are saying. Spinzone is a pay-as-you-go service, 6 Euro per class. I like the cheap pay as you go option that Spinzone offers. Most exercise specific gyms like spinning or boxing or barre make the per class price prohibitively expensive to encourage monthly memberships over pay-as-you-go classes. Monthly memberships are good for the gyms, but not good for someone like me who likes to try lots of different classes.
Another thing I like about spinning is that you can make it as hard or easy as you like. You adjust the bikes difficultly yourself, but under the instruction of the person leading the class, “Go to 70% resistance…10% resistance..”, and so on. What exactly 70% resistance is in entirely up to you, which mean anyone of any fitness level can join any class. Its a flat out workout thats easy on the joints and leaves you feeling good about yourself, you can’t ask for much more than that.