<p>If MOWC takes up weight lifting, she will be this:</p>
<p><a href=“http://cache2.artprintimages.com/LRG/27/2747/QGGTD00Z.jpg[/url]”>http://cache2.artprintimages.com/LRG/27/2747/QGGTD00Z.jpg</a>
in no time.
She doesn’t do things by halves, in case you’ve noticed ;)</p>
<p>Oh, God. My hair could never be that long! :)</p>
<p>When I retire from the day job I really do intend to be better about weights and other cross training. Of course, I’ll be 90 by then!</p>
<p>Fail!</p>
<hr>
<p>Well, I don’t throw in the towel often, but I bailed on my Airdyne intervals this evening. Tried to do my 90% heart rate intervals again. The first one is always brutal. Starting from a lower heart rate and not being gassed from prior intervals, the first one always takes twice as long. When I used to do intervals the old-fashioned way, even the most brutal set of intervals almost never hit 90% on the first one.</p>
<p>So, today, the watch just would NOT click an end to the first interval. I’m panting like a dog, legs on fire, pedaling like a madman trying to drive my heart rate up and it won’t budge over 89%. It finally hit 90%, but the interval ends when my heart rate goes ABOVE 90%! I finally had to just stop and my heart rate immediately shot up to 92% and the interval ended. But, I couldn’t get a gulp of air. I had to get off the bike and walk around and that was that. One lousy interval. I don’t bail often, but it is what it is… Some days you get the bear and some days the bear gets you!</p>
<p>I think I’m gonna have to reprogram these intervals for the first one to go to 85% and then subsequent intervals to 90% or even a little higher. I think I’m paying the price for being in better shape on these first intervals.</p>
<p>
</p>
<p>LOL… that’s great!</p>
<hr>
<p>3x5 (each)
–Single Leg Deadlift
–Medball Tosses (trunk rotation)
–Loaded lunges (20# KB)</p>
<p>I’d like to run outside, but I think it’s just too hot! It was 97 earlier and is supposed to be hot all week. Unfortunately I don’t know if I’ll get to workout the rest of the week because our national convention is in town and I’ll be there…</p>
9 miles, 6 @ 8:52, 3 @ 9:39.
<p>BC, have you got wings or something? You are just flyin’! Way to go! Awesome, just awesome run! You should sign up for a 10K. Or even a half. I’m dead serious about the latter one, too.</p>
<p>I took it easy after the long weekend and just ran 3 easy miles around the neighborhood. Time for some weights and the idad’s favotites - t-pushups.</p>
Oh yeah! If I’m not mistaken, I get those in tomorrow’s workout. I’m gonna have to crank it up and go for six reps per arm, because I darn sure am not going to increase from 10 pound to 15 pound DBs…
At least my shoulder isn’t sore from the tentanus shot anymore!
<p>Whoa, BCE! Did you smell the barn? Nice running.</p>
<p>IDad. I agree with your adjustment. Maybe you should do 80, 85, then up over 90.</p>
<p>idad, I only use 9-lb weights and do 8 reps per arm. I resere the 15-pounders for biceps curls and such. I got busted the other day - Mr B found the kettlebell in the middle of the living room (oops, I forgot to put it away). :)</p>
<p>I’m thinking one at 85%, one at 90%, and one at 95% to bring it home in style!</p>
<p>1 1/2 hours of decidedly not BCEagle-style tennis. Just hitting the ball rather leisurely, until the rain put an end to it. </p>
<p>Just heard from a friend who once was a Weight Watchers success story, then she regained it all, plus. Just shed 7 dress sizes and attributes her success to “shakeology TM”, which I guess is a commercial outfit of some sort. I know nothing about it, except I vaguely remember it possibly being referenced in one of those e-books idad mentioned, “Never Let Go”?</p>
<p>
</p>
<p>That’s awesome! Sound like I better kick it up a notch! :)</p>
<p>[Hip</a> Abduction/Adduction Machine - 7 Exercises and Gym Machines to Skip - Shape Magazine](<a href=“http://www.shape.com/fitness/workouts/7-exercises-and-gym-machines-skip]Hip”>You Should Skip the Hip Abduction Machine, and These 5 Other Exercises)</p>
<p>This article showed up on facebook. Interesting, and I admit to using a few of these machines/exercises. Want y’all’s thought, espec iDad, BCE and hops. </p>
<p>I managed to do 8 miles this morning before work- my longest weekday run in a couple of years. At mile 6 I was seriously wondering what I was doing. It was slightly cooler with a little wind, though, so a nice morning. That is, to the extent anything is particularly nice at 5:30am! 67 degrees to start. Lots of bunnies out. Get plenty of stares with the Nuu Muu dress.</p>
<p>Adductor/Abductor - Useful for tennis side-to-side movement</p>
<p>Smith Machine - Complaints are for potential problems</p>
<p>Swiss Ball - no comment</p>
<p>Kickpacks/Overhead Extensiosn - no comment</p>
<p>Seated Torso Rotation - useful for tennis though I don’t like the model that they have in the picture. We have the old nautilus machine in the old YMCA which I prefer and this new style in the new YMCA.</p>
<p>Leg Extension - useful for knee rehab though I don’t use a lot of weight with it. The exercise that you do is a normal rehab exercise.</p>
<p>Lat Pulldown Machine - I use the assisted pullups machine - the complaint here is that some people use the machine incorrectly</p>
<p>Thanks for the recap of minimalist running shoes, MoWC. I’ve worn my New Balance several more times and they feel pretty good. I’m not sure they’re making any difference in my running or shin splints, but they’re not making anything worse, either. I haven’t gotten into color coordinating my clothes with the bright colored soles, but have noticed that with other people (mostly women) at my gym.</p>
<p>Had never heard of a Nuu Muu running dress, MoWC, so had to look it up. Cute, but I’m not sure I’d like it for me. I’m always in my CW-X Stabilyx 3/4 length tights, which provide good knee support. I am in the market for something to mop up major sweat running down my face/into my eyes, though. I’d been using a small towel, but that gets awkward to hold onto and keep swiping across my face. I’ve tried the standard issue stretch terrycloth sweatbands, but the things get so sopping wet they start itching and generally bothering. I just got a couple BondiBands: [Comfy</a>, Colorful, and Creative Headbands to fit any lifestyle or occasion!](<a href=“http://www.bondiband.com/]Comfy”>http://www.bondiband.com/) I tried one today and it really worked! The thing was dripping wet when I finished, but it was comfortable the entire time. I don’t happen to look particularly great in it, but it works.</p>
<p>I use several of the “bad” machines in the above article. No ill effects to date … Re: bone density – I had my first test done 3 years ago and it showed very slight osteopenia. I had a 2nd test done last year before we moved and the results were slightly worse. My doc said it’s in the genes, and after hearing what I eat and what I do for exercise, she said there’s not much more I can do there. BUT, several months ago someone told me that eating several prunes every day has been shown to actually rebuild bone density. I was skeptical, but found a number of articles online. I figured they can’t hurt, so have been buying them at Costco. I’ll be interested to see if there’s any improvement in my next test.</p>
<p>idad – with my long absence here I obviously missed your move to NH. Sounds like all is well with that and you’re settling in. Better for your tax bill, too …</p>
<p>On headwear and brow-mopping:</p>
<p>When I was an ol’ fat guy, just pulling the front door closed to go for a walk was enough to make me start sweating. So I just got used to carrying a golf towel for mopping my brow. My favorite is an old tattered Augusta National Masters towel that was on my golf bag for many years, but I’ve commandeered a collection of old washcloths and hand towels.</p>
<p>I have another problem. Losing weight, unfortunately, doesn’t make hair grow on my head and I definitely need some protection up top. Fleece beanies work great in the winter months, but I’ve not really been happy with the summer option. Standard-issue cotton baseball caps are just too damn hot and they don’t wash well so they get nasty in short order. I’ve been keeping my eye out for some “tech fabric” ball caps, but most of what I see are these weird little cyclist style caps that I think just look stupid on an ol’ (formerly) fat guy like me.</p>
<p>I finally broke down and ordered one of the [Brooks high-visiblity mesh running caps](<a href=“http://s7ondemand1.scene7.com/is/image/roadrunnersports/BKW1417-NTLF?wid=500&hei=500”>http://s7ondemand1.scene7.com/is/image/roadrunnersports/BKW1417-NTLF?wid=500&hei=500</a>). In addition to being retina-burning yellow, it has big swaths of 3M reflective and mesh panels for a little cooling breeze. I’m not sure I’ll like it, but it will at least be an option. If I do like it, I’ll know what to look for in other colors/designs.</p>
<p>The big problem with the machines is not so much that they will injure you, but that they aren’t providing the optimum benefit. The problem we all face is that that we spend our entire lives sitting down. That’s why we have such lousy core activation, posture, etc. So, to then turn around and do all of our exercises sitting down isn’t really ideal. It takes away all the benefit of integrating core stability with resistance training. A huge part of the benefit of squatting or lunging or dead lifting or DB pressing or push ups is the whole balance/stability component. That is completely missing when you are sitting on a machine. This is an especially big disadvantage for us older folk.</p>
<p>The machines all grew out of the bodybuilder world, where the goal was to repetitively work specific isolated muscles to make them bigger for bodybuilder competitions. That’s not really the point of resistance training for general fitness, especially for “geezer” fitness. I doubt that many of us here place much priority on “bulking up” and getting “big” muscles. So, getting off he machines and taking a more “functional” approach probably fits better with our goals.</p>
<p>Probably the worst machine of the bunch is the leg extension machine. It’s the gold standard for knee rehab physical therapy, which is kind of nuts when there are so many better options. It isolates a very specific region of the quads just above the knee, restricting motion to a single plane, when the real secret to protecting the knee is to recruit the entire leg for stability, especially the glutes, hips, and hamstrings.</p>
<p>iDad- I think you will like the mesh cap. I’ll have to look it up, but the running caps are sort of between the stupid cycling caps and a real baseball cap. They are light and a good size. I run with one if I’m going to be in sun for awhile.</p>
Full disclosure: I use the hip adductor/abductor machines with clients/patients quite reguarly.
I’m going to agree with idad and I know exactly who that specific thought is coming from. I couldn’t agree more with her! We sit WAY TOO MUCH!
If it were left up to me, there is all of ONE machine I would use on a regular basis. That is the Lat Pulldown machine.
Abductor/Adductor machine-- Worthless for many of us. In fact, I’ll just say it: Worthless for all of us!
Smith Machine-- I used to actually squat on this machine. It was the only way for me to do back squats in our gym. Then I realized there was no need for me to stick 300+ pounds onto my back and squat down in a fixed path that my body didn’t really want to travel in anyway. Best use I’ve found for it: using a resistance band and doing assisted push ups on it.
Swiss Ball Wall Squats-- I’d lose the ball and just do wall squats or wall sits up against the wall itself. It has its benefits early on in the process.
Kickbacks and Overhead Extensions-- Not even sure what a kickback is and not touching the overhead extensions because I don’t isolate joints. Our body doesn’t work that way.
Seated Torso Rotation-- I think I’ll pass. Not enough benefit for me to destroy my spine for.
Leg Extension Machine-- Umm… NO! The leg extension machine puts undue stress on the ACL through anterior translation of the tibia and shearing force placed on the tibia as it articulates with the femur due to the location of the weight at the ankle. While this machine was once a staple in physcal therapy, most rehabiliation specialists have moved away from this piece of equipment. I can honestly say in the almost two years I’ve been working as a professional, yesterday was the first time I ever had somebody get onto this machine. And that’s only because my boss told me to.
Lat Pulldown Machine-- Not one that I use often, but it does occasionally get thrown into the workout. I struggle with pull ups/chin ups due to some shoulder problems, but the Lat Pulldowns don’t seem to irritate the shoulers too much…
So those are my initial thoughts. Realistically give me an 8-pound medicine ball, a rack of dumbbells, an assortment of kettlebells, a plyo box, and a suspension trainer. I’ll give you workouts for a long time!
" Realistically give me an 8-pound medicine ball, a rack of dumbbells, an assortment of kettlebells, a plyo box, and a suspension trainer. I’ll give you workouts for a long time!"
Actually, quite a lot can be accomplished using just your own body weight. 
I totally agree with you, idad. For me, a treadmill and a few weights make a perfect gym. If it weren’t so dark and rainy in my neck of the woods at certain times of the year, I would not even need a treadmill.
![http://cache2.artprintimages.com/LRG/27/2747/QGGTD00Z.jpg[/url]](http://cache2.artprintimages.com/LRG/27/2747/QGGTD00Z.jpg%5B/url%5D){kind=link}
