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Saturday, March 28, 2009
Medicine ball workouts
Medicine Ball Workouts Someone says “medicine ball” and you think of the big 30 pound leather stitched balls being
thrown around boxing gyms. Real old school. Not so anymore. You can still get big med balls from Everlast or Title Boxing. They are great for multi-person workouts. However, the small medicine ball, or toning ball as some call them, has been a
great addition to my workouts. Last fall I started looking at med balls. They are expensive. I am a DIY type of guy
and looked at making my own. We have a whole tub of cheap balls my kids have not used in years. There are lots of tutorials
on the Web. The problem is keeping the weight - usually sand, sometimes lead shot, even one using water - inside the ball.
The most simply cut a flap or cross-slot in the ball, poured in the sand, then duct taped it closed. Some completely wrapped
the ball so it looked like a huge ball of silver duct tape. Cute, roughly effective, cheesy. The best I saw used a cheap rubber
basketball, a radial tire plug kit, pastry bag and nozzle, and very fine sand. That was the classiest. It would even allow
the ball to be pumped for more slamming. I like the tornado ball net plan and will probably try to make one.
I should point out that there are basically two types of med balls. Dead balls will not bounce. They can be slammed, but you
have to pick it up from the floor each time. Makes the exercise more of a snatch lift. Live balls are more like very heavy
basketballs. They can be lifted like all others, but when slammed they bounce back into your hands making the set very fast.
If you drop a basketball from shoulder height it would probably rebound to waist height or higher. Drop a live med ball and
it might not rebound to your knees. You have to SLAM it to get any respectable rebound.
I decided not to do DIY. Not enough time. I looked around a lot online and at sports stores. You can get some good deals online,
but shipping will negate all the savings. Only a good idea if there is a particular feature you want like handles or belting.
There is much less selection in Dick's or Modell's, but it is enough to start. I was looking for something in the 6-8 pound
range. Nike balls are pricey. There are some off brands that cost not much less. I finally settled on an 8 pound Danskin soft cover ball. It is a dead reaction ball. I like it because the size and soft rubbery silicone-like cover can be easily
palmed. Good for grip exercises, one hand lunges and tosses.
I had been talking about getting a med ball for a while and at Christmas friends at church gave me a 6 pound Nike ball. Cool
gift, but I already had the 8 pound. They did not mind, so I was able to trade it in and for a little more cash get a 12 pounder.
This is a rubber basketball size live ball. It is a dream to slam. Thanks Mike and Rox.
So now I have two med balls. What do I do with them? Workout!! Sometimes I use the balls to warm up before weights. On light
days, sometimes before cardio. sometimes along with abs. If I don't have lots of time, or are very tired I will use the balls
alone. Sometime I combine with elastic bands. Anything to prevent doing nothing.
Check out Renagade Health Show Rainy Day Medicine Ball Workout on YouTube for a beginner workout. You Tube has dozens of other
med ball workouts from wimpy to exhaustive. Also check out this Nike video.
These exercises are what I use the most:
1)Pass from hand to hand. Warm-up. Wider and tossed higher is best. The soft Danskin ball is ideal.
2)Russian twist. Hold the ball out in front of you and twist at the waist. The ball increases momentum. I have started doing
sets with the ball above shoulder height and at hip height. Each position changes the stretch.
3)One handed lunge. Palm the 8 pound Danskin ball. Raise that arm to arms length. Sweep it down across the front, pass to
the other hand and end in a lunge at the floor. Repeat 10x and transfer to change direction starting with the opposite hand.
You can do the same with larger balls with less grip by using two hands. Variety.
4)Slams. Just like it says. Best to use the Nike live ball. Power it into the floor from overhead and catch on the rebound.
Raise and repeat 20x fast. You can use an alternate move with a dead ball, like the Danskin, and a rebounder.
5)Round the world rotation. Two handed. Start with the ball hanging in front of you held between palms. Raise to the left
side, continue to overhead, rotate down to the right and end up down front again. Repeat 10x and reverse direction 10x. Either
ball will work.
6)Woodchopper. Just like wielding an ax. Two handed. Start between legs. Raise in an arc to the front directly overhead. Power
it back down to between your legs. Repeat 10x.
7)Hyper. Use the ball as auxiliary weight for roman chair hyperextensions.
8)Weighted crunch-twist. Says it. Hold ball just out from chest. Perform crunch move. At top of lift twist. Each rep twist
opposite direction. Left, right, left, right. 10x will kill.
9)Hanging knee raises. Set up a chin bar or power cage with arm slings. You can do it just with your hands without slings.
Grab the ball between your feet or knees. Proceed. High as possible. 10x, 3 sets.
10)Snatch. Very easy. Start with ball on floor between feet in front. Grab and raise to shoulder height the press overhead.
Reverse to the floor and repeat 10x.
Note: I would provide links to the YouTube DIY and Renegade videos, but Verizon prevents it.
Saturday, November 22, 2008
It keeps you running, yeah it keeps you running.
I don't care what anyone says, exercise can easily get uninteresting. Cardio is monotony. Lifting
is hard and at times even the motivation of the most hardcore flags. Often you need something to push it up a notch or provide
pacing. If it is entertaining, so much the better. Here are a couple of things I use;
1. I am a soundman (sound contractor). As such I sometimes come upon surplus equipment. I can choose
to keep it, junk it, donate it or resell it used. At present I have a good monaural commercial paging amp, a simple four audio
source switch and some good quality ceiling speakers, backcans and grilles installed in my workout area. The amplifier can
be fed from an iPod, a portable radio or the sound card of my desktop computer. Not a stereo system, but it sounds pretty
good considering.
2. IPod Nano - I had another MP3 player, but there is no comparison. Apple just does it so well.
I originally bought it as a test signal source. Colleagues tested and found that for a personal player, iPods to have some
of the cleanest audio on the market. One of the best exercise aids I have ever bought. I've ripped a bunch of music from CD's
onto it. In addition, iTunes distributes a number of podcasts pertaining to exercise. More later about podcasts. One of the
cool features is the ability to assemble playlists. Metal for lifting. Dance/80's for cardio. I use it in the home gym and
keep it in my go bag when I'm out
3. AM/FM sports radio - A little passe, but I carry one in my go bag. Uses the same headphones as
the iPod. I'm an AM talk radio/news junkie. If a favorite radio program is on when I get a chance to walk or skate, I don't
have to miss out. Getting the political blood boiling is often enough to pace out a couple more laps or km a little faster.
You could call it an I'm PO'd. This is Washington, Land of Stupidity and Waste. Lots of anger and incredulity to go
around. I can also get the local rock and classics stations for a little change.
4. Podcasts - Exercise podcasts. A couple of the best I have used are the PodRunner and PodRunner
Intervals programs. Podrunner programs follow themes.
Podrunner - Listed in iTunes. each program is timed and features a DJ performance at a specified
pace. The goal is to increase pace and endurance over time, so there are a progression of beat and time based programs.
Podrunner Intervals - Listed in iTunes, for time and range of pace, timed (and announced) fast and
slow intervals. Five minutes warmup/cooldown. Five minute alternating fast, medium and slow tempo intervals with the goal
of specific length foot races. If the pace is 140 bpm you will be cycling about 70 rpm.
In iTunes look up the PodRunner podcast page and check out some of the other cross-referenced podcasts
offered by others in the "listeners also subscribed to" box on the right side.
Ultima Thule - Australian. Often ethereal themed mixes. May be contemplative or beat mixed. 90 minute
programs.
Music for Midnight – 30 minute programs
Caribbean Chill – 60 minute programs
5. Internet radio - Players;
Microsoft Windows Media Player - This is where I started. Nice basic list. Variety is limited. 90%
professional sources. Does OK. Not updated often.
WinAmp - More extensive list. Lots of ShoutCast 'casts. Both professional and specialized amateur
stations.
iTunes - Good list that is updated often. Better then the other two in my opinion.
Pandora (browser based) - Custom programs from the Music Genome Project. You create format "radio"
stations, ie. Rammstein Radio or ZZ Top Radio, and MGP algorithms will search for alternate artists and songs that meet the
criteria of the station. To cut down on the processing overhead look for the Pandora DeskTop Tool. I guess it could be considered
a radio player with one station and many playlist formats.
An option I prefer is a low overhead, dedicated internet radio player. The two I keep on my desktop
are Nexus and Screamer. Both are available from Download.com and probably Tucows.com. I like Download. They guaranty clean
downloads. There are other players, but these two meet my needs without complication. I don't have to open a more complicated
media player where radio is low priority (read: no sales) content and wade through menus and tables. Both of these utilities
employ updated, catagorized station lists. As a bonus both will record streams in a variety of formats - Ogg, AAC, WMA, MP3 - that can be transferred to a digital player or a flash disk stick. Often track
tags are preserved. The internet and local ISP service is still not bombproof stable. Buffering sometimes breaks up the playback
when traffic is heavy. My broadband goes down or slows down sometimes. I have found that there are occasions when a stream
will open with one player, but not with another. Good reason to have several radio players.
Content;
Soma FM family of stations - Groove Salad, Secret Agent
Virgin Radio Classic (Absolute) from London.
107 Radio Jackie from London
Monkey Radio
Metal Express
ChronX Metal
The SKY FM family of stations - Bossa Nova Jazz, Datempo Lounge, World Music
Chill - helpmechill.com (Screamer)
Today's Nexus Radio database lists 8420 stations, Screamer has thousands catagorized as well. You
should be able to find something for any workout.
Don't forget some of the comedy stations. Nothing like laughing at an old Richard Pryor or Rodney
Dangerfield routine. Most are best for cardio days. Not good to lose it laughing while holding 150 pounds above your chest.
You want a driving beat for cardio try some of the dance/featured DJ stations.
6. TV/DVD's - While they rarely help keep up a pace, they can keep your mind occupied. 24, Heroes,
CSI, Boston Legal, PBS Nova. I use an antenna and recently got a DTV tuner. The local NBC affiliate airs the Universal Sports
channel on their third digital channel. It is also available on cable and satellite.
They run a lot of sports like cycling, track meets, and Olympics the coverage you never saw on network TV. Some of it really
inspires me to get off my butt and try to duplicate even 10% of the skill, ability and dedication shown.
DVDs – The classics. NO CHICK FLICKS. Rambo, Rocky, Blade Runner, Terminator, Crouching Tiger. Miracle
is the best sports film of all time. I’d like to get a copy of Pumping Iron just for laughs. Any other Schwartzenegger, Stallone
(Except for Cop Land. He put on a lot of lard for the role and nearly had a heart attack), Dolf Lundgren, Rutger Hauer, Jackie
Chan, Chuck Norris, Jet Li, Bruce Lee, The Rock (Dwayne Johnson), that little guy from Belgium ... van Damm, etc. Anything
too brainy or weepy and you will be less inclined to work. Many of the movies mentioned are not exactly Academy Award winners.
You want action and great physical specimens for inspiration. I’m sorry I cannot in good conscience recommend Steven Segal.
Some of his fights are fun, it’s just that he is an utter, one expression, preachy, doofus and more than 10 minutes will make
you want to tear your eyes out in penance.
Friday, November 21, 2008
Cardio change up with a rebounder
Many years ago some friends gave us a beat up rebounder. You probably remember when they were the rage. Basically, it is
a miniature trampoline that you are suppose to jog or jump on to get your exercise. 26" surface. Poor man's compact treadmill.
Most are relegated to garages or basements now. They have a padded vinyl fabric spring and rim cover. Dangerous
without it. Mine was so beat and torn up that I patched it with about a roll of duct tape. It's too bad it is nearly impossible
to get new covers.
One of the big problems was to avoid breaking an ankle if you deviated much from your position and either hit the springs
or bounced onto the rim. A couple of years ago I saw that newer rebounders had incorporated a railing to help keep position.
I tried to come up with a way I could make one out of electrical conduit, but never worked it out. Back into the corner. Fortunately,
it dawned on me that all I had to do was set it in front of my power rack and set a bar at the right height. Instant railing.
It makes using the rebounder so much safer and easier.
I have tried to run on it but the motion is less jogging than a bouncy knee-up. Vertical jumping with good knee action
will get your heart moving. Alternate with with a double touch, side to side, boxer's shuffle. Both will keep you going much
faster and longer than a jogging motion. The rail makes it a much more mindless exercise that can be done while watching TV.
15 to 30 minutes. I'm going to use it tonight.
Wednesday, September 10, 2008
Protein Bars
Protein Bars 1
There is a rule of thumb often cited in bodybuilding circles that dialy protein intake to insure muscle
growth should be somewhere around 1 gram/pound of body weight/day. At best it is a difficult goal to acheive without eating
a steak for each meal. Most of us end up resorting to at least one other form of protein such as whey, or soy in either a
liquified from (shake) or a solid form (bar). By far the most portable is a protein bar. While you can mix shake powders however
you want, a bar is whatever the manufacturer decides you need. This can be a problem if you are trying to satisfy either a
diabetic diet or a low carb/sugar diet regimen.
First a distinction. "Energy bars" are not protein bars. Energy bars
(and gels) are meant to load you up with carbohydrates, sugar for quick fuel and fats. They tend to be very high calorie and
will send your blood sugar through the roof. Clearly meant for times of high energy demand such as a race or road training
session. They rarely have any protein content. At worst they are candy bars foisted by candy companies under the guise of
healthy.
A second distinction. "Meal replacement bars" are a supposed mix of sugars, carbs, proteins and fats. They
are often marketed as a diet aid and not as a training supplement. Often they are also high in sugar. Remember sugar is a
carbohydrate just as much a potato.
A third distinction. Granola bars and fruit and nut bars are pretty much all sugar
and carbohydrates. Grainy candy bars. At least they have actual identifiable rolled grain and nuts. Great portable pick-me-ups
for hiking snacks when you are actually expending energy. Otherwise, they are candy bars. Some are desert dry. Modern hard
tack. Go ahead have a Coke with it.
A fourth I have seen. "Healthy" snack, candy or cereal bars. Produced by the big cereal and candy companies. These
have minimal protein (though they may boast some protein), lots of sugar, lots of refined carbohydrates like crisped
rice or familiar breakfast cereals, soft cookie outer layers, enough fat to give the right mouth feel, chocolate or candy
coatings. Snickers Marathon, CocoVia, Kelloggs. Back before diabetes I bought a box of popular cereal bars while traveling
on business. It was like a triple length jelly newton (actually fig newtons are much better for you). The cakey outer pastry
was sweet enough to make my fillings actually ache. That was before getting to the "fruit" jam center. You ever had that
too much sugar burn in the back of your throat? Touted as healthy, nutritionally complete. No joke. I think I threw the rest
of the box out. They and their claims come and go with popular health fads.
None of these should be confused with a
legitimate protein supplement. Read the nutrition labels!!
Protein bars 2
In trying to adhere to a low sugar, low
carbohydrate, minimal blood sugar elevation type of diet I have to scrutinize nutrition labels on many of the foods I eat.
One of my quests has been to find a couple of low sugar/low carb protein supplement bars I can use when training. Criteria
I use are:
1. Low sugar. These are simple sugars (glucose, fructose or easily metabolized sucrose). There should be
less than 10 grams per bar. Something over 10 grams consumed at a setting is high enough glycemic load to send blood sugar
rocketing. Below 10 grams can usually be tolerated without undue runaway elevation. It is not unusual to find 25-35 or even
40 grams of sugar in most to mask the taste.
2. Low carbohydrate. Raw carbohydrate, usually from grain sources, are
long chain polysaccarides and take a little more time to break down into simple sugars. The presence of protein slows their
metabolism.
3. Limited fats. Under 10% if possible.
4. 20-30 grams of protein.
5. Taste good. Some have
medicine (vitamin pill) flavors or metallic aftertastes or artificial sweetener odd flavors. Even chocolate and peanut butter
fails to mask. If it tastes like crap, who wants to eat it. Yeah, your mom said it was good for you. Didn't convince you then
and still won't.
6. Doesn't cost an arm and a leg. It amazes me how much many bars cost. $2-3 each. Wow.
Note
that many low sugar foods use sugar alcohols as sweeteners. Sugar alcohols (malitol, sorbitol) do not elevate blood sugar.
Beware that over consumption can cause stomach upset, gas, or diarrhea. Splenda has less chance of side effects.
Protein
bars 3
I have tracked down a couple acceptable protein bars.
Pure Protein brand.
This is my favorite. 50
gram bar. 20 grams of protein, 1-3 grams of sugar(depending on the flavor), very low or no non-sugar carbohydrates,
5 grams of fat, 200 calories, $1.25 or so each from WalMart, available in 5 bar boxes. Peanut butter, chocolate chip, chocolate
chocolate chip, blueberry. Actually tastes good.
Detour brands.
Detour has a fairly wide nutrition supplement
bar line. Some meet the criteria, some do not. You have to read carefully.
Their Lower Sugar series 85 gram bar has
about the 30 grams of protein, has 5 grams of sugar, 34 grams total carbs, 340 calories, 9 grams of fat. Also available in
a 15 gramS of protein, half-size bar. Chocolate chip caramel, peanut butter and caramel peanut. 15 gram bar is comparable
cost to Pure Protein bars.
Their Lean Muscle series 90 gram bar has 32 grams of protein, 3 grams sugars, 12 grams fat,
33 grams total carbohydrate, 370 calories.
These are newer products. The last time I tasted a Detour bar that had low
sugar, it had a slight, but acceptable aftertaste. I should compare these soon.
Wednesday, June 18, 2008
Travel fitness
I have tried several different tacks. I am not a runner. I use weights, cycle and elliptical at home. I always pack workout
clothes. If I have to stay in a hotel I look for a one with a gym or at least an exercise room. A pool would be nice. Some
facilities are quite good, others minimal or not in good condition. Best I've been in, Dallas Crowne Plaza, had a full weight
room, several aerobics machines and a nice pool. All in excellent condition. The worst advertised a gym room and had a clapped
out Universal machine with not much else. Driving, I used to pack a couple of 1" dumbbell handles and about 30# of plates.
They fit in a small molded plastic, flat equipment case. That got old. I discovered exercise tubing. Tubing is available in
different tension ratings. I got mine at Walmart. Everlast has a $20 kit of three tubes and two handles so tubes can be doubled
or tripled to vary tensions. A short tube and a long tube and a jump rope will allow you to just about simulate a normal gym
workout with a couple if ounces of equipment and next to no luggage space. Compensate for lack of weight with high
reps. Add some bodyweight exercises, pushups, crunches, squats, sissy squats, and stretches. You can do 45 minutes in your
room or wherever. Great for a cold, rainy day when you might not want to run. There are tubing workouts online. Use a hassock
for a bench if available. In hotels, at least spread a guest towel on the floor. Run stairs for aerobics and warm-up.
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2009.03.01 |
2008.11.01 |
2008.09.01 |
2008.06.01
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This site is dedicated to forstalling avoidable health problems.
- Diabetes
- Heart Disease
- Back strain
- Weakness
- Fatigue
- Knee stress
It's also about just plain looking and feeling better.
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