Sunday, September 23, 2007

Rule No. 1

There's an old saying that says if it's worth doing, it's worth doing right. That can -- and does -- apply to many facets of training. But here's where it applies most -- form.

I learned this lesson yet again a little more than a week ago when I was doing squats. I went up in weight and on my third set got to the bottom of the movement and realized it was going to be tough going getting back up. So I panicked a bit and lost proper form in an effort to just get the weight up. I immediately felt it in my lower back, which I'd allowed to round.

Today I squatted for the first time since then. I paid attention to my form the entire time, starting the movement by sitting back, not bending my knees, keeping my shoulder blades together and stomach braced. And even though my back still has bothered me a bit in recent days, I was fine and felt great after the workout.

Wednesday, September 12, 2007

'The Body of a 30-Year-Old'

Sports Illustrated has a nice piece about the NHL's oldest player, Chris Chelios of the Detroit Red Wings. He's 45 but his trainer says he has the body of a 30-year-old. Here's a look at his workout.

Tuesday, September 11, 2007

Your Core Asset

Right as my feet hit the board I realized I had a problem -- I was off balance. I'd fallen on an earlier wave, so I was determined not to let it happen again. What kept me up? My core.

This happened during a four- or five-hour surfing session yesterday. (Hey, I'm unemployed, so I can surf on a Monday.) The waves had some size to them, anywhere from waist to shoulder high, courtesy of a tropical storm off the North Carolina coast that pushed a swell toward Long Island. And I'm still getting accustomed to my relatively new board, which is just 6'4".

So after falling earlier because I was off balance, I quickly realized on this one wave it was going to happen again. So I braced my core and lowered my center of gravity. The next thing I knew I was stable and surfing down the face of the wave. I'm convinced that if I hadn't done so much core work over the past few months I would've fallen again.

Remember that a strong core helps with everyday activities, too. It's vital, especially as we age (who wants to slump into old age?).

Sunday, September 9, 2007

Age is Meaningless

A close friend of mine was fretting a bit the other day over the fact that she just turned 36. "Age means nothing when it comes to you," I said. And I meant it. She looks better than she did when I met her at 21.

Super trainer Alwyn Cosgrove agrees that age is meaningless (and if that photo isn't inspiring, then I don't know what is).

The Importance of Goals, Part II

The October issue of Outside has a quote from ultramarathoner Dean Karnazes about how to approach goals: "Think only about the present and focus on micro-goals. Just make it to that stop sign up ahead; OK, now make it to the tree up the street: and so on."

Thursday, September 6, 2007

The Importance of Goals

One of the trainers at Velocity has one overriding goal -- get a spot on the U.S. rugby team. He gears nearly everything he does toward reaching that goal.

For those of us over 40, serious athletic goals like that are probably long past. But we still can set goals, and they'll drive us toward life-long fitness. Simple goals work, such as doing one more rep or just a bit more weight each time you go to the gym. Then there are bigger goals, such as running the fastest mile of your life or completing a triathlon.

My most recent goal was to go the length of the track -- 30 yards -- at Velocity with my feet on a dolly. Let me explain: The idea is to walk on your hands and pull the dolly by piking your body up. So you walk out a couple of hand lengths, pike your body up, which pulls the dolly and then walk out again. It works so many parts of your body, from your core to your shoulders.

I'd made it 20 yards twice but that was it. Last night, I made the entire way.

So pick a goal and pursue it. Then find another and another.

Wednesday, September 5, 2007

I'm Back

Sorry for the long delay. There are several reasons for the hiatus. But rest assured while I wasn't writing, I was still eating right and keeping up with my workouts. In fact, I have a lot more time for those things since I'm unemployed for now, which isn't as bad as it sounds.

I get to the gym in the middle of the day, which means I have to place to myself. I picked up my skateboard for the first time in years. And I'm out surfing every day there are waves. This time makes me realize the value of time away from work, and the value in a little contemplation of where we are in life.

So even if you're working, give yourself some spare time here and there. You'll thank yourself.