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.
In my view, squats are not as total-body as deadlifts. Anyway, best to do both because synergy. Barbell squats are of course the best stressor for building or maintaining lower body strength, but there are plenty of squat exercises in the Calisthenic category that are worth doing in a Calisthenics routine:
5X5 is one standard, but it depends on your goals same as everything else in life. Just one set of 5X5/wk is better than nothing but will not be enough to become a powerful lifter.
Because my goal is to maximize general fitness, endurance, and energy, and to minimize deterioration rather than to become a serious powerlifter, I alternate every couple of weeks between 5X5 heavy, and 8-rep pyramids of, say, 6X8. I also throw in one set of rack lifts/wk to work on my sticking point with my max lifts. Why not? It's just more mental and physical challenge. It builds character and sex appeal.
Remember that when we discuss weight training we mean to integrate it into the Maggie's Fitness for Life program which means approximately 2 days calisthenics, 2 days weight training, and 2 days of cardio with lots of HIIT. Around 6-7 hrs/wk, not including sports and recreation. Also, appropriate nutrition for fitness of course.
No promise you'll live longer, but guarantee you'll live better and look better.
If you want a session of conditioning with plenty of HIIT cardio as part of it, you can do something like I did this morning. I needed a 15-minute catnap at 6:20 am afterwards next to Mrs BD who said "You are such a good boy." Another reward was that a very cute and fit gal who is always at the gym early said "Hi" to me during my sweaty workout. At least she did not say "OK, Boomer" or "Good going, Gramps."
In each rotation, I give myself 15-second rests between sets, and one minute rest before each new rotation. That keeps the heart rate up. I tend to vary these sequences frequently, but this was this morning after a 5-min elliptical warm-up:
I make a point of fitting in 200 pushups/week. I intersperse them with floor exercises (mountain-climbers, planks, bicycles) in sets of 25 pushups. They are not a power move, but a good general conditioning exercise. If I could do 100 in a row, I'd be very happy.
Jump rope is part of our routine HIIT exercises. While I have learned the basic moves (singles, running man, jack jumps, split step jumps) I still can not get the hang of double unders and probably never will.
My cardio endurance with jumping is far from where I'd like it to be. That's partly because my technique is not as smooth and efficient as it could be, but part is my high intensity endurance.
I have tried 1 lb ropes several times, for a minute at a time. These things really kick your ass, partly because of the upper body demands.
This guy says these are good muscle conditioning routines for those over 60 but they are perfect for beginners too. He is good to offer progressions in these exercises.
Mind you, this is about beginning muscle conditioning. It's preparation for stronger muscle movements, but this sort of thing can get your muscles ready for more challenging exertions after a month or two. All the same, you never want to quit pushups even when you get strong with bench presses.
Remember that this is about muscle conditioning. It is not a substitute for your HIIT cardio and your calisthenics.
With all of the other things we do to stay fit, sturdy, nimble, and generally functional, is there any need to do specific core exercises?
Yes and no.
But first, let's clear up some common misconceptions. First, "core" is not just abs. Consider "core" to include all of the muscles that exist like a column wrapped around your body from just below your chest down to your hips. Back muscles and oblique muscles are just as much "core" as abs. "Core" is what holds you up, and stabilizes your physique for doing most everything else you do. Muscle pedestals on the sides, front, and back. Otherwise, we would collapse. You can see collapsed cores in nursing homes.
Second, we'll assert that sit-ups and crunches are a waste of time. These are not balanced core stressors and, contrary to popular belief, will neither burn belly fat nor build a 6-pack (a 6-pack comes from low body fat, and is more about vanity and sex-appeal than fitness. If you are a youthful athlete, or a male model, go for it).
What are the best core exertions? Probably deadlifts and barbell squats. The demands on core for stabilization for those is heavy, even if not noticed while executing them.
Fitness-oriented people often fit in accessory core exercises to help their deadlifts and squat performance, for posture, and to sturdify (?) all other exertions we undertake. What are the two best uses of precious time?
Planks and wheel-rollers are. They do not take up much time to do twice weekly, either as calis or as a side dish to a weight session. If you're on the floor anyway doing mountain climbers or pushups, you can superset 3 sets of 30-45-second elbow planks with 10-20 roller rep sets. Planks are the gold standard but rollers are second. To make planks tougher, put a sandbag on your back.
Correct plank form is FLAT. No sag, no arch. For correct roller wheel form, this youtube:
I know that few of our fitness buff readers follow the Maggie's excellent fitness protocol, but that's fine. Whatever makes ya miserable and stressed while doing, but glad you did afterwards.
(Readers know, ad nauseum, that we recommend 2 days of heavy weights, 2 days of pure cardio, 2 days of calisthenics, and a day of some recreational sports or hiking, etc. We feel road-running is hell on joints.)
Gotta move, every day, with effort. Alternative is decay. Just our opinion, though.
My "cardio"- dedicated days (about 2-2 1/2 hrs/wk) include random mixtures of HIIT and "long, slow" recovery. To avoid boredom, I mix it up a lot with elliptical, treadmill runs, jump rope, rower sprints, stair machine, etc. The episodic intensity is what makes it all time-effective. I do not swim because pools gross me out.
( For an unnecessary reminder, Cardio means stressing the heck out of heart muscle, enough to force it to strengthen, to grow new blood vessels, and thus to increase vigor and to help survive the first heart attack. Also for general endurance.)
Anyway, I'm interested in knowing what readers do for the pure cardio component of their fitness efforts.
I am certain I was the oldest guy in our morning Athletic Conditioning class early this morning. Somebody has to be eldest but I am not elderly. Anyway, we did it in the parking lot, 36 guys and gals of all ages and all levels of fitness. At this point, I keep up with most of the gals but not all the guys, many of whom can sprint past me, especially the high school kids. That sucks for me but I have determination.
The thing is that everybody sort-of bonds in these classes in their efforts, like boot camp. Everybody makes it fun and cheers on each other, even the laggards.
I had two thoughts about today's exercise party. First, calisthenic-type exercise is much more fun in groups. Everybody works harder, not competitively but inspirationally. Second, avoiding groups and social isolation truly do make people insane in a way by providing no societal reality testing. Or maybe people isolate to protect their personal insanity from outside reality checks. You have to learn where you stand, and how you connect. That thought was from one of Peterson's sentences, but I saw that even something like an exercise class is a social and socially-correcting event.
Happened to me last week. Food poisoning, 2 days of vomiting and lots of fruitless retching resulting in some sort of scratch or something on my lower esophagus (my diagnosis). Could not eat - or barely swallow Gatorade. Bad pain, to make you bend over, grimace, and utter bad words.
Luckily for her, Mrs. BD was in wonderful Milwaukee having a fun time with pals so did not have to participate, help, or be inconvenienced by my misery. Seems like a cool town. I got a Harley sweatshirt out of it.
Was able to handle some soup on Sunday, so got back to gym on Monday having lost 6 lbs. Still little appetite, but that's sort of normal for me because I love tasty food but only in small volume. It takes very little nourishment to keep me in good shape despite daily workouts.
My point is that a week+ illness can measurably set back your strength and fitness in a way that a 10-day gym-free active vacation can't. This week I have been worse with everything - weights, cardio, calis, endurance. It could take me 3 weeks to get back to where I was. Slowly.
Imagine the effect of a year without challenging exercise. Terrible, soft, lazy. Nobody wants that.
I bitched to my genius trainer that it's a damn shame that fitness doesn't just ratchet up - and stay there. He said "We're biological, not mechanical." Duh. I know our bodies are coded to self-destruct after age 35 or 40. I thought that if it all ratcheted up, we gym rats would all look like the Incredible Hulk. We'd be amazing specimens.
Squats are one of the basic powerlifts (+ deadlifts, bench press, dumbell or barbell or cable rows, overhead press, and pullups/pull downs). All are designed and used to build or maintain physical sturdiness and energy. They are the core of the strength component of a fitness program for men and women of all ages.
For me, squats are the most unpleasant strength exercise. Years ago, as a beginner, I started out with body-weight squats, advanced to goblet squats and then to barbell back squatting. I hate it because it gets so damn hard to go heavy, but also because it feels scarey to get low with all that weight on your back. You just can't feel confident that you can get back up. Improvement is slow.
If you have short legs, it feels less treacherous but I do not have those.
Three tips: Wider stance, keep knees out, deep breath before you go down and hold it until you thrust up.
In the Youtube clip below, some Boston guy advocates "ass to grass." I do that with goblet squats (a regular component of my calisthenics classes), but never with good weight on a barbell. I just aim to get my butt below my knees. Not so young anymore but, dammit, I do want to get low with the weight because a squat ought to be more than getting up from a chair.
Kettlebells add good variety to cardio and/or calisthenics workouts. There are plenty of ways to use them, but they seem most often used for swings. Swings are a total body exercise.
With lighter weights, swings are more cardio. Go with heavier weights for total body toughening. 30-60 seconds per set is good.
Most of us fitness buffs want all we can get of both. However, the training for each is different partly because muscle endurance/aerobic fitness is based on Type l muscle, and strength on Type ll - the power fibers.
High frequency, repetitive exertions train for endurance (eg jogging, biking, high-rep lighter weights, calisthenics), while heavy weights (things you can only do 4-8 times at most) train for strength.
If you won't do weight training or HIIT cardio, the least a person can do to maintain functional fitness, energy, balance, and general athleticism is daily calisthenics for 50 minutes.
It's the best way to start the day with a good state of mind. Classes might be best because of the group spirit and energy, but, if disciplined, alone can be good too. Part of that discipline is limiting the rests between sets to 6-10 seconds to make the most of the cardio component.
Are Burpees the best all-round calisthenic? Maybe, in the same way that the Deadlift is the best total-body weight exercise. The usefulness and "fun" of calisthenics, though, is variety. There is some fun in doing them in 3 sets of circuits of 3.
Readers know our list of common calisthenics: Burpees, Jumping Jacks, Side shuffles, Heavy Ball throws, Sandbag slams, Body-weight Squats and Wall Sits, Lunges, Jump Rope, Box Jumps, Step-ups, Rowers, Mountain Climbers, Dips, Pushups, Pullups, Inclined pullups, Leg Lifts, Sled pushes and pulls, planks, combat ropes, kettlebell swings, etc.
Mix and match for an hour early each morning and you will feel great. It's not strength, but it's fitness.
NB: I am well-aware that far more people choose to do cardio (especially long, relatively slow endurance "cardio" like jogging and swimming) than those who do calisthenics, HIIT, and weights workouts combined. That is certainly better than nothing, or walking, but our readers know what is optimal: 2 days of heavy weight training, 2 days of calisthenics, and 2 days of mixed HIIT and endurance cardio with a good heart rate stress.
Definitely, at least for me. It was instantly noticeable when I got back to the gym, even though my break had almost daily 3-hour hikes, water play, and other activty.
Most noticeable were my deadlifts and bench press. Just more evidence of "use it or lose it", especially over 40.
Just image the effect of years without workouts.
It's kinda depressing, but I got back to my daily routines.
Doctors, researchers, scientists--even ancient philosophers--have long claimed exercise works like a miracle drug. Now they have proof.
As I have said before, a rigorous exercise program might not extend your life. It will definitely enhance and extend your quality of life even if you begin it at any age. Everybody knows that they ought to do it, but it's hard and it hurts and we're lazy and "busy." Plus there is that terrible part: delayed gratification. Everybody hates that. As I say, "The flesh is willing but the spirit is weak."
Our quite well-informed recommendations for general fitness and conditioning for the ordinary person who wants to achieve or maintain maximal functionality for life:
1. Nutrition: Don't be visibly overweight - it's the worst thing you can do to yourself besides being an addict, and no exercise can help being fat. Does a demanding exercise program require a specific pattern of nutrition? Yes. We have discussed that in previous posts here. With a serious exercise program, you have to keep up with the protein and fats - approx. 70-90 gms of protein/day. 2. Weight training - as heavy as possible, approx 50 minutes twice a week 3. 1-2 hrs total of calisthenics/wk for mobility, balance, and athleticism 4. 2 or 3 twenty-min sessions of cardio intervals/wk (HIIT). (For HIIT, I do stairs once, elliptical once, rowing once. Occasionally sprints in the pool.) Can add an hour of endurance cardio.
Under age 35, it can take 12 months to be whipped into decent shape. Over 35-40, depending on your fitness starting point, 18-24 months. Intense sports like basketball can substitute for calisthenics. Yoga is excellent, but does not substitute for any of the above. Many men find Yoga to be quite challenging and helpful. Lots of pro football players do it. If your day job is physical, all of the above recommendations would differ.
I have been switching my phrasing from "strength" to "sturdiness" lately because I think it's a better way of thinking about muscle fitness under the broader umbrella of General Fitness - what we call Fitness For Life.
For example, I'd like to deadlift 300 lbs, but it's not overly important to me. Doing 5 reps of 175-200 will be enough to indicate that I am not frail, not fragile.
The problem I'm sure our fitness readers have with strength training (resistance training, or sturdiness training) is time. If we aim for 6-7 hours weekly for fitness, with 2 of those HIIT and endurance cardio and 2 of them calisthenics, how can we fit in all of the strength building or strength maintenance?
Maybe by condensing resistance things and mixing them up. For example, there are several basic back exercises. Three of them are fundamental (ie, must be done at least once weekly): deadlifts (a total body exertion - The King of Exercises), rows, and pullups/chinups or pull-downs.
Each of those can take 15-20 minutes of your time with 6 sets, with 90-120 sec. rest between sets. So you can schedule, say, deads once weekly, pullups/chinups/pull-downs once weekly, and some type of row once or twice weekly (eg inverted row, seated row, dumbell bent-over row). Mix them up week to week). And because those make good arm demands too, there is less need for pure arm exercises.
Other than the deads, the key to back exertions is to clench your scapulae. Squeeze them. Make the back do them bulk of the work, not your arms. With chinups and pullups, you thrust your elbows down to power the movement.
Body-building is a somewhat common hobby for men and women. You can term it foolish, but most hobbies are sort of pointless but personally rewarding anyway.
I will join the Guardian in criticising steroid use by both men and women. It just sacrifices health for muscle bulk. The gyms I use have no real body-builders. Strength-builders, sure. General ftness-seekers, lots - but General Fitness includes strength.
On our website, we prefer to focus on "Fitness for Life", while bearing in mind that few women do not want to look "beach-ready" and few guys want to be, or to appear, physically weak or flabby. Some degree of narcissism is just a part of self-respect.
Photo:Jamie Eason is a lady body-builder, no steroids.
Sometimes it surprises me how many people are in bed at 5 or 6 am. What? That is plain un-American. At least, get up and milk the chickens and feed the cows.
My gym has been meddling with their early morning workout classes (calisthenics and HIIT mostly), partly because of staff turnover and partly just for variety. Maybe Russia was involved in the meddling, cuz we do have a Russian gal trainer there. Probably a spy...
Finally found a good one, a new one, for me this morning. Fast-paced, challenging, exhausting, heavy sweat and heavy breathing but without much shoulder stress. Yes, some burpees which I do not do. I do pushups instead. Modify whenever needed. I am often the oldest person but I don't care because I am in half-decent fitness for my age. At first, I could not keep up. Now I can. A body is a miracle of adaptation.
I recommend finding one or two of those that work for you, as a good complement to weight work and boring "cardio". The classes can look intimidating, but you go at your own pace and do what you can. Improvement ensues, fairly quickly.
Have any of y'all tried them? They can become addictive.
If you don't care, good for you. If maintaining energy, vitality, and functionality matters to you, then it's worth thinking about.
While we recommend low-carb or even keto diets for weight loss programs (and even say skip the exercising - it doesn't help with that goal very much), the simplest and easiest body fat fitness plan is volume control.
That means volume of beer, soda pop, meals, and snacks. We've all noticed how avidly overweight people eat with no awareness of satiety - only of "fullness" (or of when all the food is gone). Portion control takes a little thought and planning.
My experience is that restaurants in the US and Europe (except for the fanciest ones) tend to serve the equivalent of two or three meals for a fit healthy person. However, there is no law that we must clean our plates. The Great Depression is long gone.
I've posted in the past, literally ad nauseum, about "false hunger," and ritual or recreational eating.
For devoted weight trainers, heavy-lifters, it is more complicated for any age.
The gym on the Titanic. Might have been useful to have a rower...
In my experience, all modern ships have excellent gyms with ocean views. All modern or modernized hotels have good gyms. Luckily for me, because my day can not begin without 2 coffees and an hour workout of some sort.
If you want a session of conditioning with plenty of HIIT cardio as part of it, you can do something like I did this morning. I needed a 15-minute catnap at 6:20 am afterwards next to Mrs BD who said "You are such a good boy." Another reward was that a very cute and fit gal who is always at the gym early said "Hi" to me during my sweaty workout. At least she did not say "OK, Boomer" or "Good going, Gramps."
I know that few of our fitness buff readers follow the Maggie's excellent fitness protocol, but that's fine. Whatever makes ya miserable and stressed while doing, but glad you did afterwards.
Happened to me last week. Food poisoning, 2 days of vomiting and lots of fruitless retching resulting in some sort of scratch or something on my lower esophagus (my diagnosis). Could not eat - or barely swallow Gatorade. Bad pain, to make you bend over, grimace, and utter bad words.
Body-building is a somewhat common hobby for men and women. You can term it foolish, but most hobbies are sort of pointless but personally rewarding anyway.
