Reader Suggestion - The Morning Workout

Susan wrote in a few days ago with some questions about workouts.  As part of our discussion, she shared with me her morning routine.  I was really impressed with it.  It’s short and yet very complete; a perfect way to start out the day.

Step 1 - Hindu Press Up

I have no idea where these got their name, but they’re an excellent combination of exercise and stretch.  they’re not as difficult as regular push ups but they involve more muscle groups.  Susan does 10 of these.

You can see a video of them here.

Step 2 - Lunges

Good ole’ lunges, the exercise everyone should do.  Susan does 10 of these total, five for each side.

I found this video on YouTube.  It’s one of the better lunge instruction videos I have ever seen.

Step 3 - Crunches

The lunges are followed by 10 crunches in a slow, controlled pace.

Here again, is a great instructional video on YouTube.

That’s it.  It takes less than 5 minutes and it’s a great way to wake up in the morning.  Note that this isn’t a substitute for a real workout, it’s just a good way to start out your day.

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Got any favorite workouts?  Send them my way and I’ll be happy to post them.

5 Ideas For This Weekend

It’s Friday and the weekend is about to start.  For most people, that means a couple of days of rest and relaxation.  Unfortunately, the weekend also means many unhealthy habits for people.  People tend to eat more and be less active on the weekend.  So how about ending this week right with a few ideas for a healthy weekend.

Go Outdoors

The weather is beautiful in the San Francisco Bay Area.  If it’s this pretty where you live, how about finding a fun outdoor activity?  This could be anything from hiking and biking to playing frisbee in the park with friends.  It could even be something as simple as finding a friend or loved one and taking a long walk through your neighborhood.  Whatever it is, outdoor activities tend to be healthier than staying indoors.

Work On The Yard

If you have a yard, why not spend some time working on it?  I don’t just mean mowing the lawn, although that’s a pretty decent physical activity right there.  I mean plant a few things, especially vegetables or fruits.  Planting a garden will provide you with physical activity for months and with fresh produce at a cheap price.  It’s the best of all worlds!

Lay Off The Beef and Grains

The majority of what we eat is meat and grains.  How about changing that for a weekend?  No, you don’t have to go vegetarian for the weekend, but how about sticking to healthier meats until Monday morning?  That means fish, chicken, turkey and so on.  No beef, no pork, especially not the overly processed varieties.  Also, stay away from breads this weekend.  So no pizza, pasta or breads.  Commit yourself to doing this for just a weekend and see how easy and tasty this sort of healthy diet can be.

Go Dancing

Dancing is a wonderful workout which most people don’t consider a workout.  If you’re part of a couple, why not invite your partner to a night out at a dance club?  If you two have never danced before then find your nearest dance lesson or hall and go try it out.  There’s always beginner nights.  If you’re single, what better place to meet people than at a dance hall?  That’s especially true of you shy guys out there.  Trust me, you’ll enjoy it

Start Each Day Right

Commit to starting your Saturday and Sunday mornings right.  That means plenty of sleep the night before (you can forego the late night drinking binges for one weekend), a good breakfast and a 5 minute workout.  Do that for two mornings and see how much better you feel for the rest of the day.  Again, I’m not asking you to commit to this for the rest of your life, just two mornings.

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I hope everyone has a healthy and fun weekend.

The How’s and Why’s of Trail Running

Remember that old White Snake song? I think it went something along the lines of “here I go again on my own, walking down the only road I’ve ever known…”. Well, maybe you don’t remember it or maybe you’re trying to forget the 80’s, but either way, that’s what was going through my head yesterday morning when I tried out trail running.

I’d actually tried out trail running before.  I had a couple of friends who took my running with them a few times some years ago, but this was the first time that I had ever done it by myself as part of a planned workout and I have to say, the end result was a bit disappointing.

Why Did I Go Trail Running

First, because I like trying out new things.  Anyone who reads this site knows that.  I enjoy finding new ways to challenge myself and work on my physical fitness.  Second, because I heard trail running is an excellent workout due to the uneven nature of the surface you’re running on.  However, I also wanted to see if this was a way to make running more fun.

I think everyone who ever jogged is familiar with the problem of boredome.  Simply put, jogging isn’t the most interesting thing in the world to do.  You’re basically running and that’s all.  Now you can overcome this problem in a number of ways.  For example, bring a friend and chat as you run, bring an iPod and listen to music or you can even watch TV if you’re like me and run on a treadmill.  Whatever it is, you want to do something that relieves the monotony of running and running and running and running…  Well, I thought that trail running might be a good option.  After all, I love hiking so isn’t trail running like hiking only faster?  Well, that didn’t quite turn out the way I thought it would.

What Happened

So at 8am on a Sunday morning, I drove to a nearby park, figured out what trail I was going to follow and took off running.  It was a trail I had already hiked before, so I knew it rather well.  However, I found that running the trail is no where near as much fun as hiking it.  Because I was trying to work out, I didn’t have the time to stop and enjoy the surroundings like I do when I hike.  I couldn’t stop an admire the view or try to see if the sounds I was hearing were a deer.  It was like watching my favorite movie on fast forward.  I could recognize all the things I had previously enjoyed but I couldn’t quite enjoy them as much.

How Good Of A Workout Was It?

As far as the workout itself, it was pretty decent.  The uphills were challenging and the uneven surface certainly helped me work on my stability.  My only concern was the increased chance of injury due to the uneven surface.  Also, the constant impact from the downhills was certainly not a friend to my knees, feet and shins.

The Final Straw

All in all, I didn’t enjoy the trail run as much as I thought I would.  However, I would still go back and do it again if it weren’t for one thing, the drive.  My house is located in a relatively urban area.  In order to get to this part, I had to drive for 15 minutes.  With the price of gas being what is and with this workout adding an extra 30 minutes of prep time (driving back and forth plus finding parking), it just doesn’t seem worth my time.  I believe that one of the main strengths of a workout is being convenient and this was anything but.

Do I Recommend It For Others?

If you live close to a park or if you can bring some friends to run with you, then sure.  Otherwise, I think you’re better off sticking to the gym or your nearest track.

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It was an interesting experiment but I think I’ll stick to running at the gym and leave the hills for hiking.

The Sprint Workout

So there I was, running like a mad man down my street.  I was dodging driveways, jumping over curbs and occasionally startling an elderly woman enjoying a peaceful stroll.  My legs were aching, my heart was pounding and I could barely breath.  Was I running away from something?  Was I chasing someone?  Nope, I was workingout!

The Sprint Workout

In my ongoing quest to try all sorts of new and interesting workouts, I came across something called the Sprint Workout.  Because I love trying out new things and because this workout seemed interesting, I thought I would give it a try.  Let me tell you, 5 minutes into it, I was already reconsidering my decision.

What Is It?

The sprint is sort of like interval training only the intervals are at much higher intensity and the rest periods are almost at full rest.  For example, my normal workout is a steady run at 6.5 mph for 40 minutes.  When I do intervals I change this to 2 minutes at 7mph followed by 3 minutes at 5.5 mph and so on for 40 minutes.  The sprint workout goes even further.  You run all out as hard as you can for as long as you can and then you rest until you can breath, then you repeat the whole thing over again.  In practice, that means 30 to 45 seconds at your fastest speed followed by 2 to 3 minutes at a walk and then repeating that 10 or 15 times.

By the way, you don’t have to do this with just running.  For example, you can do pushups as fast as you can for as long as you can and then stretch for a few minutes while you regain your breath.  The action is different but the idea is the same.

Warning!

Don’t try this workout if you’re new to exercise or if you have some kind of heart condition or any other medical condition for that matter.  You’re quite literally going all out here and for some people, going all out is dangerous.  So please consult with a doctor before doing this if you have any concerns.

Also, if you’re going to be sprinting, you may wish to consider a softer surface than I used.  Sand, grass or even a running track are all better than the sidewalk I was running on.

Are There Benefits?

This workout really pushes your limits.  After doing repeated sprints for 30 minutes I felt like I was about to die.  However, after resting a bit, I jogged the rest of the way home and it felt easy.  It was like I had challenged my body to give all that it could and now that I was just asking for a little bit, my body had no problem with it.  Also, for a short workout, this one takes a lot of energy.  You end up with a very high heart rate in a short period of time.  I’m not sure about the science, but it sure felt like i got an hour’s worth of working out in 30 minutes.

Are There Downsides?

Yes, the major one being the injury risk I mention above.  Also, people look at you a bit funny when you’re sprinting.  I guess they’re worried about what’s chasing you and wondering if they should run too.

Will I Do It Again?

Probably, but I doubt this will become a regular part of my workout routine.  It was fun, but too uncontrolled for my tastes.  However, if you’re interested in a different kind of workout, by all means, give it a shot.  Just be safe about it.

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A new day, a new kind of workout.  Even though I didn’t like this one as much, it was still nice to try something new.

Non Gym Workouts

I usually try to work out at least once over the weekend. Rather than hitting the gym, I try to do something active like hiking or biking. This weekend however, I found myself without a lot of spare time. Not only was it a school weekend, but my wife and I were in the middle of a move.  Here’s a funny thing though, with a little change here and there, I changed a weekend that was going to be bad into one that was fun, productive and physically active.

Stairway To Fitness

The biggest change I made was during the move.  Our old house was one the fourth floor of an apartment building.  So rather than make each trip up and down using the elevator, I did it using the stairs.  Total time was about the same but I was burning a ton of calories just moving.

Ten trips means 40 stories up.  It also means 40 stories down while carrying boxes, plants and bags.  This is about as good as an hour of cardio on the treadmill, except I also moved all my stuff.

Biking Trip

I also needed to go to the store to pick up a few things for the new house.  Rather than take the car, I took the bike.  The store is pretty close so the time spent is about the same, but I ended up with more physical activity and I actually saved money.

Gardening

We have a backyard at the new place which needs a bit of work.  Rather than put this off to a later day, I decided to do this yesterday.  About an hour of digging around in the yard, trimming branches and planting ground cover was another shot of good physical activity.  I needed to do this anyway this week so why not do it on a day when I need a workout?

What Can You Do?

• Going somewhere?  How about walking or biking instead of driving?  How about taking the stairs instead of the elevator?
• Got a yard?  Why not do the gardening yourself instead of hiring someone?
• Got friends who needs help moving?  Tell them you’re in and then revel in the fact that someone is going to feed you and thank you for working out.
• Shopping for a small amount of things at the supermarket?  How about using a basket instead of a cart?

It’s the little things that matter folks.  All these little things combined will turn your life from sedentary to active and isn’t that what you’re looking for?

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While the gardening helped, the most important changes were the stairs while moving and the bike to the store.  These are things most people choose not to do.  In our day to day lives, we usually choose the easy path.  The easy path is more comfortable and it requires less effort, but it’s also less beneficial.

I chose the less than easy path and it paid off.  I got a good workout while also being very productive.  What about you?  Is there something in your life that you could make a bit more physically active?  I realize it sounds counter intuitive, almost like asking you to do something the hard way on purpose.  However, when you think about it, aren’t you here and reading this because you want to get in shape?  If that’s the case, then the “hard” way might actually be the right way for you.

Bounce Skyhigh! A Great Alternative Workout.

Every once in a while, I try to high light an alternative workout on 60 in 3. No, an alternative workout is not something that involves a lot of candles and chanting, it’s simply a way to get your heart rate up and your body moving without going to the gym. Today, I wanted to talk about something I mentioned in my weekend update, Sky High Sports.

What The Heck Is Skyhigh?

Skyhigh is a big warehouse full of trampolines. Of course, that’s only part of the story. Skyhigh was the brainchild of two bay area brothers who wanted a fun and safe place to play with their kids. Being trampoline enthusiasts, they came up with the idea of a play house filled with trampolines. Of course, this being the Silicon Valley, the two brothers decided to turn their idea into a business and Skyhigh was born.

Skyhigh has three main areas. The first is a large freeform area where people simply bounce up and down as much as they want. The trampolines are all set up right next to the other with the frames covered up by soft foam. That way you can bounce from one trampoline to the other without the fear of falling in between. There are also trampolines set up on the walls so you can bounce into them and back out. The second area is similar to the first except it’s dedicated to playing dodgeball. Yep, you heard me, dodgeball. And oh wow is it a blast! The third and final area is again set up with multiple trampolines, but it also has a big foam pit into which you can dive off of the trampolines.

Skyhigh and Exercise

When my wife first suggested Skyhigh, I was a bit reluctant. After all, aren’t trampolines for kids? Well, I take that all back now. First of all, Skyhigh was an amazing workout. Within 5 minutes of bouncing up and down, my heart was racing and I was struggling for breath. My first bouncing dodge ball game was incredible fun, but it was also a wonderful cardio workout and some great balance work. Overall, our stay at Skyhigh was the equivalent of a high end cardio workout with some lower back, legs and arm work thrown in.

Skyhigh and Fun

The best part was that Skyhigh was an incredible amount of fun. I didn’t even notice the clock and I certainly wasn’t bored. Even simple bouncing was enjoyable and I cannot even begin to explain the amount of sheer fun that trampoline dodgeball is. In other words, this was a workout that I LOVED!

Cost

Skyhigh was a bit expensive, $9 for two hours per person, so it’s not exactly a gym replacement. However, for slightly less than a movie ticket, we spent two hours having fun together and getting exercise. That sounds like a great evening out to me.

But What If I’m Not In The Bay Area?

I realize Skyhigh is a local thing. If you live in the Bay Area or Sacramento (where they just opened up their second warehouse), then I highly recommend you check them out. However, what if you don’t? Well, if you don’t live in this area then how about going online to check out what other fun alternative workouts are available in your area? Is there an indoor rock climbing gym? How about something like city beach where you can run through obstacle courses? Looked at the local dance studios lately? How about that martial arts class you’ve been thinking of? Every area has its own unique offerings. A quick online search can help you find quite a few of these fun alternative workouts.

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A workout doesn’t necessarily have to occur in the gym and it doesn’t have to be boring. Take a break and check out an alternative workout, they’re a fun way of exercising.

Sky High

Half The Weight And Twice The Reps = Kick Ass Workout!

Every once in a while, I try out a slightly different workout. It keeps me interested and it also challenges my body. I have no scientific evidence to back this up, but I just feel like my body tends to get used to certain workouts and stop improving. So every few weeks I like to try something new.

The Workout

This week I went with a weights workout that was almost a cardio workout. I did all the same exercises and sets, but I did twice the reps and half the weight. So if I was going to do 10 reps of squats with 100lbs of weight, I did 20 reps with 50lbs. I kept the same slow pace with good form while doing the exercises but I rested for only 15 to 30 seconds in between each set as opposed to the 30 to 60 seconds of rest I usually do. Overall, I ended up doing the following on each workout:

(Most of these exercises are from the Four Day Workout. So if you want more information on them, take a look at that series of posts).

Abs and Back

• 20 dead lifts with 25lb dumbbells
• 20 leg lifts (wow, this one was tough!)
• 20 bent rows with 20lb dumbbells
• 20 crunches
• 20 Single arm rows with 20lb dumbbells

Legs

• 40 lunges with 20lb dumbbells (this one was another tough one)
• 20 dead lifts with 25lb dumbbells
• 20 squats with 20lb dumbells
• 20 calf raises with 20 lb dumbbells
• 20 adduction on each side
• 20 abduction on each side

Biceps and Triceps

• 20 bar curls with 40 lbs
• 20 triceps push down with 40lbs
• 40 hammerhead curls with 15lbs
• 20 overhead tricep extensions with each hand with a 15lb dumbbell
• 20 concentration curls with each arm with a 15lb weight
• 20 dips

Chest and Shoulders

• 20 dumbbell presses with 30lb weights
• 20 rear flies with 15 lb weights
• 30 press ups (push ups)
• 20 standing rows with 20lb dumbbells
• 20 dumbbell pullovers with a 25lb dumbbell
• 20 Shoulder presses (Arnold Press!) with 20lb dumbbells

Results

This was an incredible workout. It took a bit longer than I wanted, but wow! By the end, I was out of breath and barely able to move but I felt great. It felt like I had just done a complete cardio workout AND a complete weights workout. In fact, that was one of the downsides. I was so tired that I didn’t do my cardio workout. Rather than 45 minutes of running on the treadmill, I ended up doing a 10 minute walk and 10 minutes on the elliptical. I just couldn’t do another full cardio workout after that weights routine.

Would I Do It Again?

Heck yah! I don’t think this will become my standard workout since I’m currently training for a marathon and I do need to work on my running. However, I loved the feeling at the end of this workout so I’ll definitely do it again. It’s not quite a cardio workout and it’s not quite a weights workout, but it’s a really fun combination of both.

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Don’t be afraid to try new things.  Who knows, you may just find something you really enjoy doing.

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