@sabaray, definitely take the TRX class. It will be so much fun 
. And a great workout too!
Thank you Michael! I’m definitely one to fall back on the weight machines tot get in a bit of a weight workout if I’m at the gym. They’re quick and easy to use and almost always available. I need to get back into better habits, especially for the sake of strengthening the core. Your explanations are motivating.
Thanks, Michael! Very helpful explanation.
Michael is The Man!
@MichaelNKat – I just read an article that said you can get a decent strength workout (for those of us who hate gyms) with four bodyweight exercises: pushups, planks, dips, and squats. What’s your opinion? I’d actually be willing to do something that simple, I think. Thanks!
I will admit that I prefer doing things to strength stuff. I run, I swim, I bike–and I hope that balances my muscles adequately to prevent injury. I hate being inside in a gym (I love outdoor pools) and don’t enjoy machines or weights.
It was hotter and more humid last night than I had expected. Our cooler temps were very short-lived on Monday. So I pushed through a 9 mile run last night but it wasn’t fun. Tonight will be a shorter 5 mile run.
BB - how is your hip feeling? Do you feel as if the last procedure had the effect you were hoping for? I sure hope that you’re able to gradually ease back into your exercise routine.
Thanks for asking, C3Baker. Two weeks after the shot, there is definitely some improvement, but it is not a magic cure. For example, I have not experienced a single case of bad leg cramps since the procedure. The steroid takes care of the inflammation, but if things are misaligned, it does not cure that part. I have an appointment lined up with the doc to discuss options. The doc wanted to see how things progressed for a couple of weeks before deciding on the next step.
@dmd77, that’s a pretty good list. I would tweet it a bit to include some additional fundamental movement patterns and muscle groups. My list would look like the following:
Push-ups - covers pushing as a fundamental movement and hits triceps, shoulders and pecs. Once you get strong enough to do a few sets of 15-20, you can play around with narrow hands, very wide hands, elevated feet, plyometric push-ups or even just increasing the number of reps.
Dips - Again pushing, hits triceps, pecs, anterior deltoid. Be careful how deep you go to avoid over stressing front of shoulders.
Pull ups, chin ups, or rowing for the pulling movement. Hits upper back muscles, rear head of deltoids, biceps, forearms. You can use a chin up bar of a variety of types or even the edge of your dining room table for supine rowing. There are also ways to do assisted movements.
Squats for bend and lift movement. Do 1 legged squats on a step if 2 legged becomes too easy.
Add in lunges for walking/lunge movement pattern.
Planks are great for your transverse abdominals, your core’s natural corset. But add in dynamic ab work like mountain climbers. Your abs don’t just function in a static hold position, they are activated constantly for stability when you are moving. Don’t forget your oblique abdominals. You can do oblique planks and better yet, rotate from a straight arm plank to an oblique plank and back again to add rotational movement (another core movement pattern).
Hope this helps.
This came up in my Twitter feed. I’m sure many of you who ran this summer can relate!!
http://www.runselfierepeat.com/blog/running-in-hell-ishly-hot-temperatures
Love that, Bunsen! Particularly the part from Desi Linden:
It also helps to realize that on some days you’re not going to have as much to give! Like when it’s 90 and the tornado sirens are going off in the distance. Well, maybe the tornado sirens would push you a little harder but the heat …no way.
Bunsen- I think you are on the right track. It’s SO hard to get at the root of some of these injuries! Thanks for the link. Good stuff!
48 here in Colorado with a few late afternoon storms. Long travel day. Beer time!
Great article Bunsen. It’s message resonates universally for all those that strive to excel regardless of their sport.
Started a new strength training routine this week. After 10 months of focusing on parallettes and enhanced body weight exercises (using a weight vest) and no upper body free weights other than dumbbell curls, I’m switching to a free weight centric routine. Barbell and dumbbell work for upper body with enhanced body weight pull ups and chin ups for scapular muscles and lats and finishing off with some sets of balance assisted handstand push-ups. The routine basically looks like this:
3x15 reps push-ups with feet elevated on a weight bench as a warm-up
3x8-10 reps barbell bench presses
3x10-12 reps dumbbell bench presses
3x8-12 reps enhanced body weight wide grip pull ups
3x8-12 reps enhanced body weight external rotation narrow grip pull ups
3x8-12 reps dumbbell standing shoulder presses
3x8-10 reps curl bar bicep curls
3x8-12 reps dumbbell curls
3x8-12 rep cable tricep push downs
3x8-12 rep balance assisted handstand push ups
Finish with 3-6 sets of various ab work
I’m doing this routine Mondays and Wednesdays and Fridays I’m doing a compound movement based body weight routine to work on improving my mobility. On Tuesdays and Thursdays I’m doing squats, deadlifts and ab work. This is serving as my foundation to prepare for a low rep strength and power routine that I’ll start the beginning of October. It was time to make a change. I felt like I was getting stale.
Good article. My biggest fear----Quitting on myself. I’ve done it. Worst feeling in the world.
Didn’t even make 10000 steps today. Traveling for 8 hours will do that! I’ll be out there in the morning at 8800 feet and 47 degrees!
Yikes MOWC, what a change in workout conditions!
8 hours! Wow, that is one long day and a very early start!! That’s why I like our flights to Hawaii - 5.5 hours tops and no stops. One of the few perks of living on the west coast.
We made it to the hiking trails on the mountain for a short hike. The evening plan calls for an evening walk to feed the local cats.
The flight was about 3 hours- and we gained an hour. The drive from Denver to CB is under 5 hours, but gorgeous and we stop in Leadville for lunch. This Saturday is the Leadville 100 trail race (run) and a lot of the runners were all over the small town.
Was it too late for you to sign up? 
Pilates with my trainer this morning, actually felt really good today. She later told me she had added resistance from what I had been doing previously, so I felt even better about the workout. Need to get back into the habit of going to classes besides training.
Back at yoga this AM.
We are driving to Illinois so that allows me space to pack a yoga mat and towels, running shoes, hiking boots, etc. Have already talked to the kids about 2 hikes I want to do there and they are on board. H not so much, I’ll see if he joins us.