We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Our Recent Essays Behind the Front Page
Thursday, February 15. 2018
For powerlifting and related high-resistance exercises, we tend to alternate between higher (10) rep days and lower (5-6) rep days. Obviously, the number of reps reflects the max weights that we can do at those reps. 10 reps means you can't do 11 with good form.
Of course, over time you keep upping the weights.
Our format is to do a light warm-up with the specific exercise, then only four-five working sets. And that's it for my weekly deadlifts, for example. A younger person could do more each week (like twice), but there is a time consideration too.
Our typical weight exercises are below the fold -
Continue reading "5- rep and 10-rep days"
Wednesday, February 14. 2018
The universality and popularity of general fitness programs is partly because they have nothing to do with physical talent.
Your genetics do determine many of your physical capabilities at advanced levels, but rarely at ordinary levels. Short people can be fine basketball players, for example - but not at a college level. Long-limbed people can do good bench presses and deadlifts, although not as readily as compact people. Everybody can run, swim, and do bench presses. Most people are physically effective but not blessed with special talents. That is why general fitness is popular - anybody can engage in it.
Besides your physique/physical structure, genes determine your ratio of fast-twitch to slow-twitch muscle fibers, your neuromuscular connections, your brain-neuromuscular responses, eye-hand coordination, your aggressiveness and energy, lung volume, etc.
Not to mention non-genetic factors like drive, training, and practice.
The point I wish to make is that, as with musical talent or intellectual horsepower, everybody has a level at which they can best perform, and few people ever reach those levels. In fitness, your only competitor needs to be yourself from last month.
Of course, we all have varying degrees of competitiveness, but that should never be any obstacle. Not one of our readers will play in the NFL, the NBA, or in the US Open. Or, for that matter, perform in the NYC Ballet.
My advice, to be able to engage in the fullness of life, is to get out and move hard every day with weights, calisthenics, cardio, etc - and to do a lousy job of it if need be because there are no grades. Giving it your all is all that is required.
Tuesday, February 13. 2018
How often do you feel "bursting with physical energy"? It's a wonderful feeling. We see it in kids all the time. They have to run, have to move, have to dance, have to climb, can't sit still. It's hard to know what it's about, though.
Feeling as energetic as a 7 year-old, with that need for physical activity, is rare in those over 30. A sedentary lifestyle (roughly defined as less than 6-8 hours of exertion/week - not including walking unless elderly) is a mental habit rather than a measure of any sort of true physical "energy." Energy, however, accrues to the energetic even though we will never be 7 again.
I make distinctions between these biological and psychological things:
1. The drive, need, and desire for challenging physical activity that derives from high fitness (Get Up and Go is a result of fitness + attitude),
OK, so subjective "energy" is not mainly related to actual physical "energy". Same word, different things. #3 is of most interest to me even though it has nothing to do with how much Get Up and Go you feel when you wake up in the morning. I have a strong bias in favor of those with that Go Go attitude regardless of age or physical conditioning.
Energy details below the fold -
Continue reading "Energy and exercise"
Wednesday, February 7. 2018
For ordinary "functional" fitness, lots of people skip the weights and do body-weight lower body strength workouts. These are the basuc things you need to hike up hills all day. Body-weight Lunges and Squats . And although Stair Machines are usually considered a cardio/endurance activity, they are a body-weight lower body muscle stressor for sure so I consider them cardio/calisthenic if done at a good intensity.
Predictably, I come down to my usual recommendations: Do all of it: Weights for strength and bone, cardio for heart, endurance, and stamina, and body-weight exercise/calisthenics for everything.
This 15- minute set of leg calisthenics with no breaks from Mindy looks good and tough. I would find it challenging at the least. Feel the burn. An hour of calisthenics like this will make you feel great the rest of the day.
Saturday, February 3. 2018
The thing about an hour of calisthenics is that, like your cardio/HIIT, it needs no more than a 24-hr recovery so you can do them the day after your weights day. My preferred sequence is Wts Mon, Calis Tues, Cardio Weds, Wts Thurs, Calis and/or Cardio Fri, Calis Sat.
After a ten-minute warm-up on elliptical, the rest below the fold:
Continue reading "A calisthenics day yesterday"
Tuesday, January 30. 2018
Even in overweight America there are plenty of under-developed (lacking muscle) or even scrawny (I don't mean anorectic) guys and gals who want to work on their strength, endurance, and overall fitness for life or to improve their athletic performance in some area. Chestless men and bony women.
My trainer tells me it's always an interesting challenge for him to train endomorphs (basically, skinny runner's builds) or, even more difficult, thinner or under-developed people with middle-aged guts.
People built like this will likely never have big muscles, but big muscles and functional fitness are not the same thing at all. Women, of course, can not build bulging muscles under any ordinary or non-chemical circumstances.
Weights and good nutrition are the keys to a sturdy body, but everything else is needed for balanced fitness too. A typical first-year program would be something like this:
- Weight-lifting 3 hours/wk (under age 45, 3/wk; older, maybe only 2- 2 1/2 hrs/wk with slower progress)
You can't build muscle without adding a little fat to your bones along with it. The added nutrition to support a program like this, for the skinny or the under-developed, might be something like this:
- protein and fruit shake after workouts
This volume of food intake can be a challenge for many, so it is something to work up to gradually. For most people to gain solid (vs fat) weight, the food intake will need to match the exercise intensity.
A program like that ought to be able to build 1 lb/month of solid (not flab) gain. A 10-12 lb gain in 12 months would be a good target. More might be too much because muscle builds very slowly. Let the scale be your guide and nourish yourself accordingly. If there is a gut, it should eliminate it. A gut on an under-developed guy or gal is not useful in life except in times of famine.
nb: Physically under-developed + overweight is an entirely different topic, as we have posted in the past
Friday, January 26. 2018
Want to be fit and trim, attractive, high-energy, light on your feet, and signaling that you have your act together?
You know the popular approaches:
- Low-carb Atkins-like plan. This means fats, protein, and non-root vegetables and greens, with nuts and berries to complete the nutrition. This makes physiologic sense because it trains your body to burn your fat for energy instead of the carbs you shovel into it normally.
- Small but ordinary meals. Eg, a hard-boiled egg and coffee for breakfast, half a sandwich for lunch, a couple of slices of cheese for a snack, and a half-portion of supper. This is a sustainable approach for most people, but it still might not work for you. It works great as a maintenance program for me, but I do not need to lose any fat and I do not have a voracious appetite. By the way, eating "until full" is disgusting and has nothing to do with nutrition. It's just a measure of how much you have stretched your stomach or ignore satiety signals. Normal people eat until satisfied, not until full. "Stuffed" is for the Thanksgiving turkey, or on Thanksgiving.
- Keep a nutrition calendar. Write down everything you put in your mouth. It's even more effective if you include Why you ate that donut. Bored? Tempted by flavor? Anxious? etc. Best idea: When those things happen, do something else as a diversion. If you are overweight, your subjective appetite is a liar because your body is lazy and doesn't want the hassle of burning your fat.
- Exercise is basically useless for fat-burning in any ordinary time frame unless combined with a nutrition program of caloric or carb restriction. However, this is not an argument for a sedentary life. Furthermore, intense exercisers should have a small dose of carbs/sugar before a session to be most effective at pushing the effort.
I have written about the "False Hunger" of the overweight in the past. Paradoxically, the people who least need food experience hunger more than fit people, and consume food more avidly. I think it's usually an effect of being overweight, not a cause, but everybody is different.
Often forgotten: Fruit and fruit juices do not really belong on any fat-burning program. A glass of OJ or apple juice is the same as a Coke. The Big Fruit industry somehow convinced people that there was something "healthy" about fruit. There is not. Fruit is dessert, a treat. Neither do cereals or grains, except minimally, belong on a fat-burning plan.
Lifting things off the ground is as basic and functional as any exercise gets. I disagree with Dr. Rusin's concern about ordinary barbell deadlifts, but he makes a good case for doing trap bar deads here.
One can certainly move heavier weight with the Trap and, for lower body strength, that's the most important thing. He also says that the Trap deadlift combines aspects of squat too. It does, but is not a substitute for squats.
For what it's worth, I switch from Trap to bar every once in a while, if only to keep it varied and interesting. (Unlike Mrs. BD, I hate deads - which means I need to do them.)
The only wisdom I can impart about the essential Deadlift is to use correct technique, and keep the weight high enough that your max reps are 6-10. With those large muscles, it's not a high-rep game.
Wednesday, January 24. 2018
13 Benefits of Weightlifting That No One Tells You About. That mini- article omits many benefits that resistance exercise provides as a component of a fitness program. One is simply resisting the muscular deterioration of ageing, and another is posture.
A reminder: With weights, go heavy or you're wasting your time. You get your high-rep exercise with your calisthenics, some of which use hand weights and kettlebells.
Friday, January 19. 2018
Let's say you are pudgy or fat and want to commit to a 6-7 day per week serious fitness program (something like the programs we recommend on Maggie's - not simply walking, aerobic swimming, or an hour trudging on a treadmill) to both lose fat and to get into fighting shape in general - high-energy, strong, trim, athletic, and fully-functional for life.
You have competing goals, fat loss and strength-building, which makes it complicated. So what sort of nutritional plan do you need for our programs of weights, calisthenics, HIIT, etc?
As readers know, fat loss is 90% nutritional under ordinary conditions. For sedentary people (less than 5-8 hrs/wk of strenuous physical activity), we recommend a low carb diet - lots of filler vegetables and greens, meat and fat. But if you are committing to an arduous daily exercise program too, you will need some amount of daily carbs and extra protein to sustain your exercise and to build/repair muscles happily damaged by exertion.
Nobody writes about this, but I have the correct advice.
For overweight serious exercisers only, use the scale as your guide. If you lose 2-4 lbs/month in your program, that's fine. If you lose much more than that, up your carbs and dietary volume a bit. If you lose less, lower your carbs and volume.
The reason is that too-rapid weight loss will interfere with your fitness and strength-building goals. If you want both, you have to balance these goals. You have to consider that, if you are doing weight training (which everybody ought to do), a male can actually gain 1/4 lb/month in muscle in the beginning months while losing fat at the same time.
I'd recommend as a starting point for overweight daily hard-exercisers a carb intake of mostly one fruit and a bowl of oatmeal daily, and allow for one or two light beers too, or a glass of wine, for sanity. No dessert, bread, potato, pasta, rice, etc. Then get on the scale after one month of the program and feed yourself accordingly. Never get on the scale more often than twice a month - preferably once monthly. And always at the same time of day.
nb: For relatively in-shape exercisers, the recommendations would be entirely different.
Sunday, January 14. 2018
Sedentary is generally defined as less than 5-7 hours of strenuous physical activity per week. That's a low bar, since many or most adults that I know seem to have a sport they play either seasonally or year-round at least once weekly.
What is "strenuous" naturally depends on the level of fitness, so it is easier to define what is not a strenuous hour, like walking. Basketball is strenuous, Baseball and golf are not. Heavy sweat is one measure of "strenuous", as is heart rate or deadlift weight. For example, many "cardio" exercises can be done strenuously or non-strenuously. Swimming, running, biking/spinning, and rowing can be done one of three ways: semi-comfortably, energetically, and full-out anaerobic sprints. The only way to make them "strenuous" is to do them for time x distance so you can compete with yourself.
When it comes to weights and calisthenics, "strenuous" is fairly obvious: if you can't do any more weight reps or pushups or jumping jacks, and your sweat is dripping on the floor, it was strenuous. "Strenuous" implies "strain," ie going beyond comfort to serious mental and physical effort despite discomfort and stress.
The CDC offers two levels of recommendations for adults, one for "Benefit" and one for "More Benefit". Their "More Benefit" recommendations turn out to be very similar to the sorts of programs discussed on our website: combinations of weights, HIIT cardio + endurance cardio, and calisthenics. Many people are rightly distrustful of government advice, but since it happens to roughly correspond to ours it might give their experts some credibility.
(They have separate recommendations for older than 65-70, but I see no reason for that. There is no necessary or observable correlation between age and fitness in adults).
Thursday, January 11. 2018
For those who believe that you can burn fat with exercise (I do not), this format does keep your metabolism elevated for up to one or two hours after finishing. These sorts of things do not build strength. That's not what they are for. They are for energy, agility, and cardio endurance. Some powerlifters like to take the class because, despite their size and strength, they want agility, quickness, and endurance too. They have little of those.
I take a 50-minute class weekly which is basically Met Con but not labeled as such. A typical routine in that class might be a 20-second kettlebell swing followed immediately by 20-seconds of pushups followed by 30 seconds of mountain climbers, then a 5-second rest before repeating 3 times. Then a 30-second rest before going into the next triplet of calisthenics (which might be a similar pattern with 20-seconds of burpees, 30-second rower sprints, and 30-second squat and presses. The timing is everything.
I can testify that this format improves general conditioning, because when I began with it I couldn't really complete the class and stole seconds of rest time. I still steal a couple of seconds of rest time to catch my breath but I can get through the class.
More on the topic below the fold -
Continue reading "Met-Con training"
Tuesday, January 9. 2018
In my view, physical fitness is mainly for full-life functionality, energy, and fun - not to prevent death. Delaying death is fine, of course, if the life before death arrives is full, productive, and physically, mentally, and spiritually engaging.
In civilized cultures, generally your odds are almost 50/50 heart disease or cancer unless you are one of those who just dies from decrepitude, feebleness, and general body rot. What's your preference? Mine is to go via a quick cardiac arrythmia or a stroke while doing something fun, and too far from any medical help that might force me to survive with a nasty disability which would damage my dignity and make me a burden on others.
Everybody in western cultures has some degree of arterial disease after age 40 or 50 whether it is diagnosable or not. It's part of ageing, especially in an affluent society with plenty of good antibiotics available to make sure you don't die of pneumonia.
If you care, this study suggests that stressful aerobic cardio exercise 5 days/week is beneficial for cardiac health. That means keeping your heart rate at around 65-70% of your max for an hour. That is neither easy not comfortable because it means to stay intensely aerobic, ie huffing and puffing and sweating - but at a rate to be able to keep it up. In fact, it's a bitch to do. That's why few do it.
More efficient to do anaerobic HIIT in my opinion. They didn't study that.
A bit more below the fold -
Continue reading "Exercise and heart disease"
Wednesday, January 3. 2018
But can he run (not jog) a mile? Readers know we favor a balance of HIIT Cardio (total 1/2 hr/wk), Endurance "cardio" (1 hr/wk), serious weights (2 sessions/wk), and calisthenics (2 sessions/wk) for full functional fitness. I doubt that Rippetoe would argue with that, but he is mostly a weights guy. I don't know about our readers, but I find a one-hour calisthenics class to be more challenging - and more satisfying at the end - than anything else I do. They get you jumping and moving like a 16 year-old. The endorphins make you feel like you can take on the world, but you can hardly walk or talk. That tells you that you have done something hard.
Age is no barrier to any fitness pursuit. The body is made to adapt to demands. The discipline to make those stress and dietary demands is the hardest part, but it builds character. No pain, no gain. Best not to wait until you are scared into it by a nasty problem.
Saturday, December 30. 2017
Deads are about picking up heavy stuff, and putting it back on the floor. A basic functional effort and good training for how to pick things up without back strain.
They are demanding of every lever in your body. For men and women especially after age 40: Why deads belong in any fitness program: Deadlifts are important, and you should be doing them. Here’s why.
Good technique is essential. Do them wrong (eg lifting with your back istead of your legs) and you can hurt yourself. Do them right - it's not complicated - and your whole body gets stronger including your back. Deadlifts prevent aging! Mrs. BD does them weekly, and swears
Besides general fitness, just doing 5 sets (including a warm-up set) of heavy deads once-weekly has been great for my posture. Generally finishing with my 6-8-rep max. I only aim for a max one-rep effort every couple of months, just for fun (?). Since I am not a big strong guy, I can probably only get to around 300 with a trap bar at this point, and that is good enough for government work. With a plain bar, my grip tends to fail first. (I do need to work on my grip strength.)
Mens sana in corpore sano. (The former is a tougher challenge than the latter.)
(An important deadlift tip - and for barbell squats too - that is rarely mentioned: Make sure your bowels are well-emptied first. The intra-abdominal pressure gets high with heavy weights, and you do not want an accident. Farts are expected, but...)
Friday, December 29. 2017
At the same time, moving at all is probably a better idea than not moving. It burns no fat (not that you need that) and builds no strength, but certainly helps maintain some minimal degree of endurance and mobility.
I tried to introduce one hour of this sort of thing into my weekly regimen a few months ago as a "recovery day" (with a mix of treadmill, stairmaster, and elliptical) but I just can't stay with it. My body seems to insist on bursting into one-minute sprints in the course of it every several minutes, thus converting it to HIIT. Maybe it's because I am in half-decent shape, but my body just wants to pound it every few minutes instead of slogging along. I guess that's a good effect of my fitness training - energy.
Wednesday, December 27. 2017
I get his point, but I do not think that fitness is equivalent to physical labor. Our carpenter lifts weights in the gym with the intention of continuing to be able to carry heavy things at work through his 70s. In my case, I have always done all of the outdoor labor at the HQ and the farm that I have time for (ie weekends), but I never saw any fitness gains from that. It is enjoyable for me, though.
For house-cleaning and laundry, we have two high-energy Polish immigrants who leave everything spotless, neat, and sparkling. Their only requirement of us is that there be no clutter, nothing on the floor, and nothing on any surfaces.
When you have day jobs, nobody wants to spend a weekend house-cleaning and doing laundry. Heck, we even do our workouts Sunday morning before church.
Friday, December 22. 2017
Our friendly little neighborhood gym has been running a challenge test (a general fitness race) through the month of December.
Here's how it works: A 60-second sprint on the row erg, an exactly 3-minute rest, then a 60-second sprint on the ski erg. Then your trainer adds up your total meters and posts it on the board. Only trainers can record the test.
They post your name, age, and total meters on the white board. There is a column for men and one for the women. Talk about exposure - but it is highly motivational. If you repeat the test (which everybody does to try to improve their score), your highest score goes on the board.
The reason this is a good general fitness test is because it is cardio fitness combined with maximum power (power= strength x speed) demands from the entire body. I felt like puking for 10 minutes afterwards which I feel is evidence of genuine effort.
I managed to just break the 500 meter mark this week, but there are guys with over 600. The women are mostly in the 300s. A 74 year-old guy had a 545 so I feel I definitely have to beat that codger. I have a week to get there.
In fitness, you mostly compete with yourself but it's fun to see how you measure up once in a while. Reality hurts, but truth is good for the soul.
Wednesday, December 20. 2017
The sad answer is "Not really." Only moving the heavy weights can improve strength efficiently, but some calisthenics can at least maintain strength, prevent muscle decay, and maybe build a little strength too if not just muscle endurance.
That post mentioned some of those key lower body exercises.
Below the fold, good video tips on often-neglected Side Lunges and correct technique for Body-Weight Squats (We believe in "Ass To Grass").
Continue reading "Lower body fitness"
Sunday, December 17. 2017
With help from friends and readers. Let's face it: people will avoid hard things unless they work up some self-discipline.
Please feel free to add more loser excuses in the Comments
It's too early
It's too late
I have too much to do
I'm right in the middle of something
I'm having trouble getting going today
I just ate
I'm too hungry
I think I have a cold coming on
I feel too tired today
I have errands to do
I'll start in the New Year (Right! Meaning in 2019)
I need to lose some weight first (Right! Meaning never)
I have a morning appointment (right - probably "early" - like 8 o'clock, by which time most people have exercised, showered, dressed, checked their emails, and are at work or on the way to it)
I might just go for a nice walk instead
I'll get to it later (of course you will)
I had a hard day yesterday
My stomach doesn't feel right
I hate the gym (It's a playground for adults seeking health and vigor. What's to dislike about that?)
It's (snowing, raining, too windy)
It's too cold out
It's too hot out
I deserve some rest time
I feel a twinge in my (foot, leg, knee, hip, back, shoulder, etc)
I didn't sleep well last night
I'm too distracted/upset about (whatever)
I know I ought to...
I'm just a lazy low-energy SOB by nature, and that's not my fault.
Finding excuses for everything in life is just my nature - and my nature is not my fault.
Friday, December 15. 2017
Stronger legs without weights? For weekend mountain hikers and fitness nuts. Piano-movers may ignore this post.
Walking, jogging, running, and elliptical don't do anything to build lower body strength. Those things are about cardio and endurance - which are also useful things to pursue with exercise.
Strength for full functionality is something different. It's not easy to build lower body (hips, glutes, legs) strength without heavy weight exercises like deadlifts and barbell squats, but there are some exercises that can help get in shape for skiing, mountain hiking, etc. - and are good cardio too. I generally do 3 sets of each of them once weekly in addition to my heavy weight regimen:
- Mountain Climbers - 50-100/set (left+right = 1). They toughen your core too, because it's a dynamic plank.
- Body weight squats. I combine them with 90 degree 10-second squat-sits every 10 squats. It burns.
- Squat and press, with lighter hand weights - a good full-body calisthenic. Or Step Up and Press.
- Lunges - forward, backwards, sideways. I do them with lightish hand weights, like 10 lbs.
- Kettlebell swings. Don't use your back - use your hips.
- Box jumps or jumping squats
- Stairmaster machine, at whatever speed you can handle. Your body adapts quickly to this demand. People say it's a fat-burner too but I doubt it unless you go for 45 minutes at a brisk pace. (the first 20 minutes of any cardio exercise burns zero fat)
Thursday, December 7. 2017
Yesterday we had some agreement and some disagreement on the topic of the value or the role of "Long, slow, " aka aerobic, cardio workouts in a fitness or conditioning program.
My Conditioning program, which I hope to continue until something knocks me out of the ring, includes some pure cardio but it is a balanced and varied program designed to address all of the aspects of physical fitness.
What's the rationale, and what's that program? (Somewhat lengthy post below) -
Continue reading "Aerobic exercise, and balanced fitness programs in general for ordinary people"
Wednesday, December 6. 2017
You will often see people swimming half-miles of laps, on the elliptical for 45 minutes while reading the newspaper or watching TV, jogging on the treadmill for 60 minutes. If viewed as recreation, that's fine and it might feel good but there are minimal fitness gains to it. Why?
- Aerobic cardio doesn't build strength or burn fat with any effectiveness. Anyway, you don't need to get rid of any fat, do you?
To improve cardio effectiveness and endurance (except for those in the deconditioned, geritatric, or heart-disease categories) you need to up the intensity and reduce the time spent. That means sprints and other HIIT-style efforts which are anaerobic stressors. Another cardio thing you can do is to vary your cardio work-outs. Doing the same thing repeatedly (eg jogging) becomes useless as your body adapts to that one thing and it becomes too easy.
I say that if you can breathe or talk, it isn't exertion: it's recreation.
My preference for cardio/endurance fitness is to combine it in high-intensity calisthenics classes or high-stress machines like Jacob's Ladder or Stairmaster. I'll do rowing or running sprints too sometimes, but I like those things that address full-body muscular conditioning along with difficult cardio. It's time- efficient to combine the conditioning with the cardio.
Wednesday, November 29. 2017
I am a believer in calisthenics for flexibility, athleticism, cardio, agility, vigor, sexuality, and mental health. A great way to roll out of bed and begin the day by getting the blood moving and to wake up the brain. (Their virtual jump rope is good but real would be better.)
Sunday, November 26. 2017
It is a memorable tune. I think this cute tune was written by the deplorable Pete Seeger, here done by Dulcimer Dave.
Be brave. Even sturdy people have to summon up some courage sometimes to do what has to be done. Be bold and try a cardio/calisthenics class at your local
Let's face it. Some people are high energy, some low. Low-energy, though, is remediable even if over age 50. It takes courage to go the first time. After that, you get to know all the nice people, get the idea of the routines, and it becomes a kind of terrible painful fun. There is no expectation that you can do everything that is demanded by the Boss. He says "Give me 30 slap push-ups." So you do fifteen with your dance partner. I have a great partner for the pairing exercises with a maybe-60 year-old gal with the most brilliant smile in the world. Beware, Mrs. BD. Well, you just do your best, sweat up a storm, learn some humility, and limp out of the place after 50 or 60 mins, all pumped up and ready for a quick nap before you begin your day. Most people are still lolling in bed so you get to feel morally and spiritually superior.
As I have said, we have athletes in their 20s, and a bunch of men and women in their late 60s, and everything in between. Some are heavy, some are perfect. It's friendly with an upbeat feeling, but there is little time to talk because you can never catch your breath. Still I do my best with wise-ass commentary as you might expect from me.
OK, so we were outside for 20 minutes at 29 degrees (F) for the warm-up in the parking lot. Shorts and t-shirts. We warmed up quick with sprints, jogs, jump rope, before we went indoors. Wonderful to work up a warm-up sweat in below-freezing weather. To make it more fun, we tossed little beach footballs around during it all.
Anything beats sitting. Get-up-and-go has to be practiced and nurtured, like everything else. Just three of those cardio/calis sessions a week would do anybody a lot of good for energy, balance and agility, and general joie de vivre, even though it's not what our serious fitness recommendations are. It's not about strength as much as about preventing deterioration, decay, and laziness. Good for your sex life too. Let's not forget that detail.
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