A Friendly Nudge - With Intent
...because we all could use a little encouragement!
Nothing gets your heart rate elevated like feeling your foot slip out from under you. This has happened to me 3 different times over the past 3 years and every time it happens I recognize how damned lucky I am not to be laying on the ground all busted up.
The first time it happened I was running to get out of a sudden downpour and my eyes were still dilated from an eye exam. I misjudged how far I was from the curb and my foot slipped and the next thing I knew I was airborne. I still don’t know how I did it, but I did sort of a somersault/barrel roll and with the exception of a small scratch on the side of my knee I was unscathed. It was in the Costco parking lot and after I dusted myself off, I went inside like nothing happened but I knew that I had dodged a metaphorical bullet.
The other 2 times happened when I took a step onto what looked like dirt on the sidewalk only to find out that it was a thin coating of mud and as my foot was sliding out from under me, I remember wondering if I was going to be flat on my back or worse or if my hamstring was about to roll up like window shade. Each time I recognized how incredibly lucky I was to be able to regain my footing and not having to find out how well I bounced.
Keeping a slip or a stumble from turning disastrous frequently hinges on our ability to generate power or rapidly apply force. Our body uses something called fast twitch or type II muscle fibers and unfortunately that’s a muscle type that we lose disproportionately as we age. But fortunately we can mitigate and even reverse some of that decline with how we train.
I’ve mentioned this before but I used to take a pretty casual approach to resistance training. If I was at the gym, I’d select a weight that looked like it would be moderately difficult and I’d do 10-12 reps and call it a set. I’d usually wait for 30-40 seconds and knock out another set. Most days I’d do a 3rd set, but not always. I’d hit a handful of machines and call it a day. Even with that haphazard approach I preserved a reasonable amount of strength, but I left a lot of progress on the table.
Our body is unrivaled when it comes to conserving energy and muscle activation is a perfect example of that. I won’t get too far into the weeds but we have an elaborate network of motor units made up of motor neurons and muscle fibers that get deployed based on the task we’re trying to accomplish. If a task is easy (like picking up a pencil) we’re going to primarily use smaller motor units and ones that don’t fatigue quickly. Increasing the intensity, the duration or the velocity of effort will begin to recruit larger motor units and ones that fatigue more quickly or our type II or fast twitch fibers.
When we’re doing skips or the side shuffles that you see in the exercises on some weeks, or any of the slam ball throwing exercises, we’re recruiting type II fibers because of the velocity of those movements and we’re building power. We can also do a better job of recruiting and building type II fibers by paying more attention to our exertion levels during exercise.
Don’t get me wrong, I don’t think everything we do needs to be optimized, but some things are important enough that they deserve a little intentionality. It comes back to that energy efficiency situation again. When we lift a weight that we can only do for 6 reps, that’s a heavy enough weight that it’s recruiting both slow and fast twitch fibers from the first rep on. If we’re using a weight that’s light enough for us to do 12-15 reps, the first few reps would be almost exclusively slow twitch because the load is light, but as those slow twitch fibers begin to fatigue, our nervous system recruits the fast twitch fibers to help sustain the effort. Our body won’t waste the energy to activate the larger fast twitch fibers if the effort and intensity isn’t there.
Another way we activate fast twitch fibers is with velocity and we’ll explore some of those options soon. In the meantime, pay attention to your exertion level. You don’t need to train to failure, but good solid reps to within 2-3 of not being able to do another clean rep makes sure that you’re inviting all of the muscles to the party.
Now let’s make a summer salad to bring to that party!
Peach Watermelon Feta Salad
We had a peach tree in the backyard when I was a kid and peaches just feel like summer to me. Watermelon helped amp up that summer vibe and the basil, fig preserves, feta and red pepper flakes gave it some personality.
Ingredients:
2 peaches, pitted and sliced
2-4 cups of watermelon cubed
¼ cup pistachios, toasted
Handful of basil leaves, sliced into ribbons
6-8 oz of feta, crumbled
Vinaigrette:
¼ cup extra virgin olive oil
¼ cup white wine or champagne vinegar
¼ cup honey
1-2 tbsp fig preserves
1 tbsp chives
1 pinch red pepper flakes
1 pinch of salt
Toast the pistachios in a dry skillet over medium heat just enough to make them fragrant. Pour into a bowl or plate, you’ll top the salad with them.
Make the dressing with the olive oil, vinegar, chopped chives, honey, fig preserves, red pepper flakes and salt.
Add the watermelon and peaches to your serving bowl and add the crumbled feta. Top with the dressing, the basil ribbons and toasted pistachios.
Enjoy!
I don’t want people to read today’s introduction and feel like they have to turn exercise into some type of torturous grind for it to be beneficial. In fact, that approach would diminish the benefit and probably turn it into something that you dreaded instead of looked forward to. I hope instead that you’ll look at exercise as an opportunity to be really present and locked in to how the exercise feels. Notice how your body or the weight is moving, how your balance feels, and how each repetition feels. This helps us avoid just going through the motions and it gives us a better idea of when we’re truly getting to the end of our sets.
You can do the exercises as a circuit or as individual snacks and skip any that you don’t feel ready for. If you’re doing them as snacks, either do an easy warm up set or two. In other words, if you were going to do regular pushups on the floor, do a set of push ups against the kitchen counter as a warm up set before doing the floor pushups. That way you’ve given your muscles and nervous system a bit of a wake up call.
FOAM ROLLING (SMR)
Foam rolling (or Self Myofascial Release) is a great way of getting our body ready for exercise. We have a network of connective tissue called fascia that is distributed throughout our body from the top of our heads all the way to the soles of our feet. It surrounds our muscles and it can become tight and cranky from overuse or just the stress of exercise, forming trigger points or adhesions. Foam rolling can stimulate a neurological response that causes tight muscles to relax and it can improve blood flow delivering nutrients to the site and remove waste. I think of it as sending cranky fascia and tight muscles to charm school.
If you have bone, connective tissue or circulatory issues, check with your doc first and avoid foam rolling the backs of your knees and armpits because of the nerve bundles there. Steer clear of places that wouldn’t be a fan of direct pressure like your neck, low back, knees and groin. In other words, use your good judgement.
I like to search out the areas that feel like they need to unwind a little. Frequently before I start I don’t think I’m particularly tight, but as soon as I start foam rolling my quads I realize that I’m tighter than I thought. Find those spots and hang out and just breathe. Anywhere from 30 to 90 seconds and then move on in search of another spot that needs your attention. For those of you wanting additional information, here’s a piece on foam rolling from MD Anderson and another one from National Academy of Sports Medicine.
Foam Rolling Backs of Legs
Take your time and look for tight spots and when you find one just let the foam roller work its magic. Hang out and breathe for 30-90 seconds and then look for your next assignment. When I get to my calves I put one leg on top of the other to increase the pressure. Remember to skip the area behind your knees.
Foam Rolling Quads
This one always surprises me because I’m regularly tighter than I expected. Roll gently over your quads and when you find a tight spot, hang out and breathe. 30-90 seconds seems to be the sweet spot. Avoid the knee cap because it’s not a fan of that kind of pressure and check with your doc if you have health or skeletal issues.
Foam Rolling Back Shoulders and Lats
Skip the neck and lower back. However, my back, shoulders and lats love a foam roller session. The usual caveat applies: check with your doc if you have health or skeletal issues and avoid your neck and lower back. My shoulders and lats appreciate some time with the roller and I’ll also spend some time on my thoracic spine, but this is one that you need to be careful with. Find the tight spots, hang out for 30-90 seconds and breathe and gradually move on in search of the next deserving area.
Easy Skater Duration: 30 seconds to 1 minute; Recovery is 0-1 day
For this exercise, take a wide step and balance on one foot. This one combines a gentle warm up with a balance drill. If you need something to help with balance you could do this behind two chairs and use their backs for support if needed.
Jumping Jacks Duration: as tolerated, but shoot for 30-45 seconds. Recovery 0-1 days depending on how you’re feeling
Jumping jacks are a great way to get your heart rate up and to get some movement in but they are demanding. I’ve also included the lower impact version of these below. The main thing that to think about is to be sure that you’re landing more on the balls of your feet.
Easy Version of Jumping Jacks
Farmer’s Carries: Duration 1-2 minutes. If you’re carrying heavy weight then make sure you give yourself 2-3 minutes rest if you’re doing more than one set. Give yourself a day or two recovery between multiple set days.
This is an excellent way to build functional strength and I’m a lot more convinced of the longevity aspect of grip strength if it was built with exercises like this.
Life involves carrying things. Groceries, grandkids, luggage–something is always needing us to move it from point A to point B. Kettlebells are great, but if you’re just getting started a gallon of water weighs 8 pounds. Start where you are.
Proud chest, shoulders back, core engaged (including your pelvic floor) and go for a walk.
Knees Over Toes Heel Raises Duration: 10-15 reps and over time work up to 3 sets as long as they’re pain free. Recovery 1-2 days when doing multiple sets
This is more work from Ben Patrick’s Knees Over Toes work and it’s a workout for our soleus muscle, which is important for knee health, ankle mobility, walking, running and standing up straight. Important stuff.
This is one of my “while I’m waiting on coffee to be ready” options in the morning–although, I don’t do the same exercise 2 days in a row.
Place your hands on a counter or wall for balance, bend your knees over your toes and do heel raises.
It’s important that you find a pain free range and position for these. We’re working to build strength and capacity and we have to avoid injury to do that.
Once two legs get too easy, you can dial it up by doing it with one leg.
Step Up to Balance Duration: 1-2 minutes. Most of the balance exercises can be done daily, but recovery on this one will depend on how your legs are feeling and how much weight you’re using. If your legs are fried give them a day or two to refresh.
As we age, our quality of life, and even our life itself, can depend on our balance since falls are the leading cause of accidental death in folks over 65. So we’re going to make sure that we work on balance every week.
If you don’t have a platform, a step or even a curb will work. It might even convince your neighbors to join you.
With this exercise we’re combining balance, coordination and light conditioning.
Focus on the feeling of stability as you raise your leg at the top.
I rushed a couple of mine. Take your time with yours.
Pushups (Pick One)
Wall Pushups Duration: Start where you are but gradually work up to 10-12
Wall pushups are a great place to start. You can vary the difficulty depending on how close or far your feet are from the wall. Recovery 1-2 days between multiple set days
Start with your hands just outside shoulder width apart with your arms at a 45° angle to your body and place your hands on the wall about shoulder height. The closer your arms are to your body, the more triceps dominant the exercise becomes and we’re wanting to target the chest so let’s go with 45°.
The closer your feet are to the wall the easier the pushup.
Slowly bend your elbows and retract your shoulders like you’re trying to squeeze a pencil between your shoulder blades and lower your chest toward the wall. Maintain a straight line from your head to your heels. Press back to the starting position and repeat.
Once you can do 3 sets of 12-15 wall pushups with a 3 minute rest between each set you’re ready to move on to counter top pushups. Be patient with yourself and enjoy the process.
Counter Top or Table Pushups Duration: Start with 8 pushups and gradually increase until you can do 3 sets of 12-15 pushups with a 3 minute rest between sets. Recovery 1-2 days between multiple set days
The set up with these is very similar to wall pushups. The further your feet are from the table the harder it is. Arms just slightly wider than shoulder width apart, arms forming 45°angle with body. Hands placed on the table under your shoulders. Slowly bend your elbows, squeeze the pencil between your shoulder blades and lower your chest to the table and then press back up. Repeat.
Regular Pushups Duration 4 - 40 and if you’re doing 40 real pushups I salute you! Recovery 1-2 days between multiple set days.
Real pushups are hard. I’ve finally worked back up to 12 decent ones almost a year after my shoulder replacement and it’s been work.
Real pushups mean lowering your chest almost to the ground and then raising all the way back up. Sort of going through the motions isn’t a pushup. Embrace quality over quantity.
Same set up as the rest. Hands slightly wider than shoulder width apart, arms at 45° to body, hands at shoulder height, feet hip width apart. Slowly bend your elbows, squeeze the pencil between your shoulder blades and lower your chest until it almost touches the ground and press all the way to the top.
Seated Rows Duration: 8-12 reps, as you get stronger work up to 2-3 sets Recovery 1-3 days if doing multiple sets
I love being able to use resistance bands to do one of my favorite gym exercises at home.
Braced core and proud chest. Feel your shoulder blades go forward (protraction) when your arms go forward and feel your shoulder blades retract when you pull back against the band.
Ground to Standing with One Hand Duration: Up to 5 per side. Frequency and recovery needs will vary greatly with this one. This one will range from impossible to only mildly challenging
Spending time playing with my granddaughter means getting up and down off the ground a lot.
Being able to manage this without someone helping us up is an essential part of independent living. Knee problems may rule this version out for some folks, but if you’re able to kneel, this is a capacity that you need to amplify. Getting your upper body leaning forward makes this one a lot more doable. See if you can work up to where you can do this without using your hands.
Tandem Balance Duration: See if you can work up to 1 minute. This is one that you can do daily.
This one is surprisingly challenging. Just put one foot in front of the other one and keep your eyes on the horizon. You can do this one beside a wall or next to a chair if you need something to steady yourself against.
Over Head Push: Shoulder Press (Pick One)
One of the items on my Centenarian Decathlon is to be able to put my carryon in the overhead compartment when I’m 90 because if I’m lucky enough to live that long I want to be strong enough and healthy enough to enjoy it. And that means I need to build a reservoir or account balance of strength and stamina while I can.
Resistance Band Shoulder Press Duration: Use a light enough resistance that you can do 8-10 shoulder presses. Work up to 2-3 sets of 12-15 with a 3 minute rest between sets over time before moving up to a higher resistance or progressing to dumbbells. Recovery is 1-2 days after multiple set days
I like doing these one arm at a time since most of us have some strength or range of motion differences between shoulders. Always check the bands before using to make sure there aren’t any frayed or weak spots.
Put your foot in the band and your hand in the band, put your arm slightly in front of your body and press overhead. Lower your hand with control to shoulder height and press overhead again. Repeat for the number of reps in your set.
Switch sides and repeat the process.
Dumbbell Shoulder Press Duration: 8-10 gradually increasing to 2-3 sets of 12-15 with a 3 minute rest between sets before increasing weight and reducing rep count to 8-10. Recovery is 1-2 days after multiple set days.
I’m doing these one arm at a time but you can do them with both arms at the same time.
Hold the weights at shoulder height with your arms slightly in front of your body and press them overhead. Lower the weights to shoulder height and repeat the process for the number of reps in your set.
Squats (Pick one)
Chair Sit to Stand Duration: Start where you are but over time we’ll try to work up to 25-35 reps. Recovery is 1-2 days when doing multiple sets.
If you’re just getting started 10 reps may feel like a lot. Don’t get impatient with yourself, if 8-10 is your starting point you’ll build from there.
Start with your feet approximately shoulder width apart, hinge at the hips moving your butt back and have a seat. Hinge at the hips, leaning a little forward to get your weight over your feet and feel like you’re pressing your feet through the floor and stand up.
This is a great exercise to repeat throughout the day. A study published in Nature looked at a group of seniors performing 4 sets a day of 35 repetitions per set three times per week for 12 weeks showed improvement in leg strength and sit to stand test.
Air or Body Weight Squats Duration: Start where you are and initially build to a set of 10-12 and gradually over time build to 25-35 reps Recovery 1-2 days when doing multiple sets
These and pushups were how I started doing exercise snacks. My kids would be doing some type of challenge and I’d join them. After a month or two I started noticing a difference. I was feeling stronger but also my knees and hips were feeling better.
Start with your feet shoulder width apart, hinge at the hips and push your butt back and down and feel like you’re pushing your legs outward against an imaginary resistance band. This will keep your knees from collapsing inward. Keep your chest proud and your back flat. Press your feet into the ground and stand back up keeping the outward pressure on your knees.
Avoid squatting to a depth that bothers your knees. Our goal is to strengthen your legs and not annoy your knees.
Goblet Squats Duration: 6-15 depending on weight used Recovery 1-2 days when doing heavy weight or multiple sets
Goblet squats allow us to add additional resistance to squats without the need for a squat rack or barbell set. Save this one until you’re completely comfortable with 25-35 solid reps of body weight squats. And if you do progress to this one, start with a lighter weight and add weight once you’re comfortably doing the lighter weight for 12-15 reps.
Start with your feet slightly wider than shoulder width apart, squat down by hinging at the hips, pushing your butt back, your knees out against that imaginary resistance band and bending your knees enough to lower yourself to pick up the kettlebell and hold it like you’re holding a goblet close to your chest. Keep your chest proud and push your feet through the ground, keep the outward pressure on your knees and stand up. Repeat the process making sure to keep a couple of reps in reserve.
Warrior Variation Duration: Work Up to 10 reps on each side and do these as often as you like
This one was inspired by Abi Mills Yoga. I like the dynamic aspect of it and it’s becoming one of my “while the coffee’s brewing” exercises. This is one that you may want to do beside a counter top or table for balance support.
Side Lying Glute Medius and Minimus Duration: 8-12, work up to 2-3 sets; recovery is 1-2 days if doing multiple sets
Your glute medius and minimus are like the rotator cuffs of the hip and they frequently get ignored. Balance, walking mechanics, knee and ankle health, there are lots of reasons that we don’t want to ignore them.
This exercise will make sure they know you’re thinking about them.
I recently moved a light kettlebell from the garage to my office. I’m trying to regain my ability to get up from a cross legged sit to standing position without pushing off with my hands or getting on my knees. I’m using the light kettlebell as a counter balance and having the kettlebell staring at me when I walk into my office reminds me to get on the floor and knock one out. Sometimes we just need a friendly nudge or reminder.
Pay a little extra attention to how the reps feel this week and see what difference that makes. I’d love to hear your thoughts.
Have a wonderful week, enjoy something challenging and by all means, play with your food!
Until next week,
Jim
Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you.
Jiu jitsu's saved me a couple of times - once stepping backward into a void in the dark - carioca'd down the steps to save myself. Once stepping down onto a wet slimy wooden bridge, seeing my feet above my head, and executing a textbook backfall. Showing up (for training) is the only preparation.
Excellent routine. Thank you very much for this.