I’ve harped on about weightbearing exercise before. It’s very important. The force of gravity upon the skeletal system stimultes bone growth, and health.
I was just watching CNN today, and Sanjay Gupta was interviewing some scientists at NASA on the affects of weightlessness on the astronauts bodies.
I learned how beneficial gravity is for us on Earth. Doctors call it axial load. You can think of it as a slight tension on our bodies, more importantly our ligaments, tendons and bones. Turns out, this slight pulling of gravity slows down the loss of bone mass, which in space accelerates 10 times faster than a post-menopausal woman.
and more importantly…
The message for the rest of us is to embrace gravity. In addition to your aerobic exercise, which you should do most days of the week, add some axial load to your routine. And, this is a message for everyone, especially women in their 40s and 50s who will have to deal with menopause. Pick up some dumbbells, park yourself under a bench press or learn how to use a cable system. It’s good for your health and for your bones.
For the rest of us into bodyweight training, all the different types of pushups, handstands, pullups etc all count as weightbearing exercise too.
Scooters you probably remember from your high school or middle school gym days. For bodyweight training, you can use them for all sorts of things. Here I’m doing peck flys, which you might normally do on a bench with barbels. The scooters work quite well. Adjust the weight by starting on your knees, or on your toes, but with legs apart. Try to keep your arms straight. My left arm bends a lot, not sure what to do about that yet…
Pavel Tsutsouline has done some amazing shit. Once I saw his one-arm one-leg pushup, I had to add it to my repertoire. Easier said than done. Well I’m getting closer with a one-finger assist!!
Just got back last week from a long trip to the west coast, san francisco, berkeley, sierra mountains, reno nevada, and of course black rock city. Never a dull moment…
Anyway, after a long hiatus, here’s a quick double clap pushup video. 10 reps. If you’re having trouble with this trick, seperate your legs more. If you’re in a complete straddle position, for instance, most people can do a double clap pushup, because you have more time in the air. Try it and see!
I like to go on and on about stretching. I hope it doesn’t come off as lecturing. I always want to share the benefits of what I’ve found. For me it’s helped me avoid getting any lasting significant or lasting injuries in the last 9 years or training, it’s helped me train and improve faster, and apparently according to the experts makes me stronger.
According to ACE “While researchers have been unable to unequivocally validate the proposed benefits of flexibility training, there is evidence that indicates that flexibility training contributes to enhanced muscular relaxation, improved range of motion within joints, improved muscular balance, enhanced speed of movement, reduced injury ocurrence for certain activities, and improved performance for certain sport-related activities.”
That’s a lot of good reasons to stretch with every workout. What’s more I emphasize to clients, you should put the same intensity into it, as you would if you’re trying to bench press your one-rep maximum. Don’t just go through the motions, really work to improve your reach and flexibility from where you were yesturday, each time you stretch. Over time, and with regularity and persistence, you will seen improvements and benefits.
Also remember there are a lot of factors affecting your individual flexibility, so you’re working at your own pace, from where you were each previous workout, not necessarily against your peers. “The factors affecting flexibility include age, gender, joint structure, muscle tendon attachments, muscle cross-sectional area, body temperature, and pregnancy”.
One last point. There is a myth that weight training reduces your overall flexibility. Running, for example can tighten the hamstrings as a natural response to the exercise, there’s no reason why runners can’t or shouldn’t be as flexible as gymnasts. From ACE, “the perception that strength training independently decreases flexibility is a myth. The 1976 U.S. Olympic weight-lifting team ranked only second to gymnasts in joint range-of-motion testing”.
It turns out that among nutritionists water is actually considered a nutrient. Some people swear it’s a diet elixir, and studies show it helps your skin as well. Certainly anyone who’s ever gone to the beach all day in the sun knows how drained you’ll feel later in the day. A lot of this is due to dehydration too.
If you’re exercising in the summer months, you have to be particularly aware and careful about hydration. In direct sun, heat exhaustion and heat stroke become risks. I try to run along routes where there are water fountains. Spraying some cold water on yourself every 15 minutes or so does wonders. I also run with a water pack which is easier than carrying a water bottle, and is always available. Plus the weight sits nicely distributed around your core, where it’s easiest to balance.
I would recommend some specifics about how much water if it were a simple matter. But the truth is each persons body is different, based on size, weight, age, and exercise intensity. So the best way, as I’ve mentioned before is to monitor your urine color (should be clear) before and after workout.
It is especially important not to just wait until you’re thirsty. This happens after the body has already become dehydrated, and even then is not consistent in all people. Another method to monitor your fluid intake is to weigh yourself before and after your workout. If you have significant weight loss, this is most likely from liquids lost. Over time you should learn to gauge your own body. Monitoring is the best way to get better at this.
About.com has a pretty good article on the topic. Read here.
A lot of people see the mushroom sitting in my living room and ask me, what the hell is that thing? Heh, finally you can see a demo.
For the gymnasts out there, this is basic stuff. In fact the mushroom is like training wheels for the pommel horse, and other strength gymnastics training. For me, it took a few years just to get this down. Now I’m starting work on the flair… eventually!!
