<p>University of California TV has a brand-new sugar lecture from Dr. Robert Lustig:</p>
<p>[Interventions</a> to Reduce Sugar Consumption - YouTube](<a href=“Interventions to Reduce Sugar Consumption - YouTube”>Interventions to Reduce Sugar Consumption - YouTube)</p>
<p>Ran 4 miles and did my p orbital routine. My arms are sore, but my legs are OK. I hope I will not hit the proverbial wall on Saturday.</p>
<p>NMinn- are you wearing shoes in the pool? Seems like Vibrams would be great for that. I actually bought some stupid water shoes that have little gills to add resistance but I didn’t like them so I gave them to my sister and they are up at the Poconos house for the lake.</p>
<p>So once I had this thread’s blessing not to run, I broke into a run on the treadmill yesterday. Interspersed walking and 5-minute bouts of running for 45 minutes. I was pleasantly surprised that my insides didn’t turn to jello and my feet stayed attached to my ankles! </p>
<p>Now, running outside . . . the thought gives me vertigo. </p>
<p>Also, joined the nearby Y which has an awesome pool. Looking forward to swimming laps again.</p>
<p>MiamiDap - my mom would walk and cavort in a pool during her 60s until her early 80s when she just missed her old pool friends too much to keep going. It was a terrific form of exercise. I think the sunshine gave her vitamin D and it was just right for her. She’s 87 and walks without assistance.</p>
<p>^^^ Frankly, one of the HUGE benefits of running is that you get finished faster and it is very efficient re: heart rate etc. That’s even if you don’t do the stuff I do.</p>
<p>sewhappy- MOWC and others gave me permission to do the Galloway method of running and it is really working for me. I have run a marathon and other distance races in the past, but have had some issues, so I was looking for a way to run without opening another can of worms injury-wise. I have some running partners who are at differing levels, so the Galloway walk/run really works well with more than one person, too.</p>
<p>In a nutshell, what you just did on the treadmill is the Galloway run method and MOWC even did a marathon that way! I think it is a terrific way to get the benefits of running without having to shuffle along or slog it out on a longer run. I can run a much quicker pace and have better form in my run interval, when I follow it by a walk interval.</p>
<p>Today’s Workout</p>
<p>Warm Up (2 rounds)</p>
<p>1 lap run
20 20lb. kb swings
10 overhead press
20 ab mat situps
10 push ups</p>
<p>Strength: Squat clean 65 lb. bar 3 x 10</p>
<p>Workout:
1 lap run
Sumo High Pull 20 lb. kb
weighted lunges 15 lb. dumb bells
ab mat sit ups
hang power clean 65 lb. bar</p>
<p>30 reps, 20 reps, 10 reps = 15 minutes 25 seconds</p>
<p>paging Dr. Idad:</p>
<p>I know that situps are considered a no-no by Boyle et al. Does that include the ab mat version? I was told that the curved ab mat mitigated the concerns regarding the lower back. Would appreciate your thoughts on that.</p>
<p>@hops_scout</p>
<p>What kind of surface are you doing the sprints on?</p>
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</p>
<p>I went to the track. I live across the street from our old high school track. It’s about 7 or 8 years old so it’s still a decent rubber surface. I’ve done a similar workout out in front of my house before on the asphalt road.</p>
<p>Could not finish my swim at 6am. Did only 1 mile instead of 1.5. I bet the water is about 95F. Heatter is off finally, too late though. I refuse to exercise inside during summer. I can do the same gym in a summer as I am doing in a winter with widnows overlooking the pool. I need to watch clouds, sunrise and moon and be part of it in a summer, it is way too depressing to see it thru the window in a summer.</p>
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<p>I had to look up what an ab mat was. Those would definitely not be recommended. You might go years doing them with no problem, but Stuart McGill’s point is that you only have “x” number of flexions in a spinal disc before you wear it out. Is doing situps to hasten the process really how you want to use your allotment? Having an extra 10,000 in the bank before herniating a disc might come in really handy down the road. Especially when situps and crunches aren’t even that great an exercise – they work fairly small muscles in a fairly isolated way.</p>
<p>You could use the ab mat to do a “McGill Curl-up”. Just pretend your shoulders and head are resting on a scale and lift them just enough to unweight the scale and make it read zero. Just barely an inch off the floor.McGill says to put your hands under your lumbar spine when doing this, but it looks like the ab mat would also work.</p>
<p>^ thanks, I appreciate your insight.
I am going to be looking for some things to sub the ab mat situps with in the future and will be incorporating your advice.
I don’t have any problems as yet, but the ab mat situps come up a lot, so I think I should have some alternative exercises at the ready.</p>
<p>Well, that was just brutal. Third workout of the week. NROL4A warmup. iPod nazi core. And two supersets of weight-lifting. Same as Mon and Wed, except that it was hotter than hell and I was sweating like a pig. Not my best effort, but all in all, it was pretty good under the circumstances. I punched the clock.</p>
<p>CJane:</p>
<p>You’ll get some great ideas in the core chapter of NROL4A.</p>
<p>For the same kind of burn that you get with situps and crunches, it’s hard to beat any of the rollout or walkout exercises – basically the top of the pushup position and then extend your arms forward as far as you can while keeping your back and torso straight. There are a bunch of variations, but I haven’t found anything that burns the abs more than simple plank on a stability ball and rolling the ball forward and back with your elbows. That will turn you into into jelly in no time at all.</p>
<p>Mountain climbers with your hands squeezing the sides of a stabilty ball are pretty intense.</p>
<p>A verision that I did last week is fun. Plank position, up to pushup position, walk the arms out and back. Down to plank position. Sounds easy, but it’s not.</p>
<p>Or, if you are looking for something that will work your core and gas you at the same time, it’s hard to beat [url=<a href=“- YouTube”>- YouTube]T-pushups[/url</a>]</p>
<p>thanks, looks like good stuff and I will be incorporating it.</p>
<p>(That is how I feel now, although, in all honesty, while doing moutain climbers etc. I will probably be cursing your name, nothing personal ;))</p>
<p>T-pushups - Comment from my husband - That is basically a porno film…</p>
<p>Curse away. I’ve cursed mountain climbers just about every time I’ve ever done them.</p>
<p>This week, iPod nazi threw an even more diabolical knee drive exercise at me. A freakin’ side plank, while driving the bottom knee towards your chest and back, keeping it off the ground for the full 30 seconds. Says it was a favorite exercise of the German national soccer team.</p>
<p>[Side</a> Plank with Knee Tuck - YouTube](<a href=“- YouTube”>- YouTube)
[Side</a> Plank with Knee Hold - YouTube](<a href=“Side Plank with Knee Hold - YouTube”>Side Plank with Knee Hold - YouTube)</p>
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</p>
<p>Hah! Zuzanna’s workout videos are much hotter than her old porno films. Not for nuttin’, but you don’t get 1.5 million YouTube views for burpees without a little sizzle! The great thing is that she does hard core exercises and does them pretty darn well. She inspires a lot of people to do some very demanding exercises. Those t-pushups are no joke. Get your hubby to try 'em!</p>
<p>Leaving for a week at the beach today–can’t wait. I’ll do a little running and go to one of the local Y’s a couple times. The two nearest are pretty dumpy–one has the weights in a dark, low-ceiling basement. Makes me appreciate my Y. I will also eat fried clams at least once!</p>