The Workout – Video

I really like the looks of this workout .  I plan to take some of the exercises and work it up.  Great time to do it right now, with the full bloom of summer in Maine beckoning me to be outside. I Don’t miss the YMCA gym at all! 

The Workout | Becoming Rocky Balboa – Video – NYTimes.com.–<  Open up the brief video!  I’m not sure we’d get such a crowd up here.

40 sticks of butter and the vitamin D blues

Here's hoping!

Here’s hoping!

Summer is not official yet, but already it’s easier to get out and do things-walk around in shorts, forget concerns about taking a jacket, and what about those extended hours of sunlight where walks and rides are possible after dinner ?

The good news is that I feel I’m in better shape this year.  I have more stamina for biking and hiking up hills even though I didn’t renew my YMCA  membership in the fall. Instead, I have reclaimed those same hours driving there and back and am engaging in more authentic, functional movement-walking, backpacking, bike riding, lifting logs and rocks, hauling wood around in a wheelbarrow, doing pull ups on a tree branch, digging in a garden plot, and now pushing a lawn mower.  I have also cut out french fries, and reduced my intake of bread.

I just had a mini-checkup at my doctor’s, where I heard good and bad news.

The good news is that I am a full 10 pounds lighter than usual as I am going into the summer-I like to visualize a pound of fat as 4 sticks of butter, which is not far from the truth. So It’s immensely rewarding to think of 40 sticks of butter shaved from my mass.

The bad news is that I continue to be deficient in Vitamin D.  I have been checking my level of D since 2012 when my mom alerted me that she was deficient, and she is outside all the time.  What’s particularly troubling is that I have been prescribed 50,000 units of D2 a week since December.
My readings, with treatment, have been decreasing the last 3 years:  4/12 = 34 ng/mL , 10/12 = 28, 10/13 23, 5/14 22.

My doctor has just ramped me up to 100,000 units weekly-two pills of 50,000 a week, via prescription.  She’s not as concerned as I am.  She feels that my other bio-markers are fine, and that all the backpacking and walking that I do are protective factors, particularly for osteoporosis.

Nevertheless, I have been doing my own research . I have learned that Vitamin D is fat soluble, and that its best to be taken with fat. I eat the same thing most every day for breakfast except Sunday. Low fat yogurt, blueberries, home-made granola-a bowl full that’s not heavy on fats and that’s the meal I’ve used for taking the D pill.  I have also cut out pouring half and half into my morning coffees.  I just switched to taking my vitamin D intake to correspond with my dinners, which include salads with olive oil-more fat.

I am also going expose my skin to sunlight, and plan to be outside in shorts and no shirt for a half-hour in the middle of the day, when I can. Research indicates that  going outside for 10 minutes in the midday sun—“in shorts and a tank top with no sunscreen”—exposes the body to radiation that produces approximately 10,000 international units of vitamin D.

Here’s hoping.

Anyone else out there who has been successful at raising their D levels, or not?

The Walking Man

Who is the walking man?

It’s me, it’s you, it’s everyone, as it has been for millions of years. But we don’t do much anymore, unless you live in a city, where parking spaces are sold to the highest bidder. People who live in rural areas walk the least, because we have to drive so far to get milk, drinks, or even a cup of coffee. I can walk a few miles to a rural convenience store from where I live in coastal Maine, but have to ford a couple of streams, and walk through a tangle of under and overgrowth on an abandoned town road to get there. If I want to head back home, there’s 400 vertical feet of ascending to do so. 99% of the time, I crank up a vehicle to get there.

But, you can’t deny the effectiveness of “the walk” to keep one’s weight down, prevent our range of motion from deteriorating, and from triggering our bodies into a mode that can ward off or even reverse prediabetic biomarkers, improve heart function, and reduce the negative effects of bad cholesterol and subsequent heart disease.

Here’s a story of a regular guy who turned things around by just walking—>>  The Walking Man ( from NYTimes)

It’s so much easier and safer to walk here now that the winter’s ice is gone. Maybe this story will inspire you, too.

Sky Blue Trail/ Camden Hills State Park

Sky Blue Trail/ Camden Hills State Park

 

Today the men helped me

Today was a gift, however some serious pulling, pounding, and lifting were required to get at the treasure trove.  Since I have given up my decades-long YMCA gym membership this fall, the plan was to increase my outside “farm chores” in order to keep myself fit.  Today, I surpassed all my hopes that I could reach some degree of fitness, but needed three of my friends to make it happen.  They average out to about 75 years old, but these are no ordinary men.

Dave and Hank had helped me reconstruct the wood shed that had crashed to the ground during the winter of 2012-13.  Today Hank came back and we put the front trim boards on and then lifted and screwed down the metal roof.  Hank brought his tools, including the rechargeable drill.

Hank makes it happen

Hank makes it happen

We cleaned up that job in about an hour and a half.  I worked off the the tall ladder and walked on the roof. Hank worked off the shorter ladder. He’s 82!

While Hank and I worked on the roof, Dave and Gary began today’s firewood detail.
Gary is a master at felling trees.

Gary aims the fall

Gary aims the fall

His family farm in Warren goes back many generations. Since his retirement from his marine scientist position with the State of Maine, Gary has  amassed all the right tools for processing and transporting firewood. Gary was our main cutter today. Both Dave and I had to move quickly to keep up with him.  Here’s Gary, sharpening one of his saws with a Dremel attachment, powered by a quiet little Honda generator.

Gary is well prepared

Gary is well prepared

Dave put some serious miles on walking back and forth fueling the brush fire.

Dave stoking the brush pile

Dave stoking the brush pile

We took down an old stand of apple trees. Most were of the wood was diseased. I gave Dave several clear butt ends of apple wood that he’ll craft into bowls and spoons.  He’s a fine cabinetmaker, who has produced some remarkably detailed cabinetry and fine stringed musical instruments.

It was immensely satisfying working hard, and mostly wordlessly with these men today.
My Fitbit app on my 5s iPhone stayed in my pocket today, tracking my movement.  We worked for 4 hours and while I never strayed more than a couple hundred feet from my door today, the miles piled on.  Check this out!

Mileage, baby!

Mileage, baby!

I love these men, who graced me with their presence, and left me with a drying shelter for the cord of firewood that we worked up today.

My New Gym – Outdoors!

I was complaining to My friend  Frankie the Tax Dude  about my feet, back, and neck after I got back home from 5 months of backpacking the Continental Divide Trail.  Frankie recommended that I have a few sessions with William Armstrong, up to Belfast, ME .

Just three sessions with Bill did it for me. I  found his approach fresh and useful.  My neck problem is gone.  Bill also assisted me in making the switch from the gym to the outdoors as well.  I have been a gym rat for the past 40 years, but no more.  I can’t stand spending sweat time indoors when I can be outside, with trees, streams, and rocks around me.

With just a foam roller, a couple of solid rollers, two dumb bells, and an eight pound medicine ball , I’m good, even if it’s too miserable to get out.  I can use this stuff at home too, if I  am watching backpacking or music videos on the TV.  20140412-095635.jpg Bill also suggested specific exercises for me to try, garnered from a variety of sources.  I am now engaging in backpacking and biking specific routines.

Some of Bill’s simplest recommendations surprised me. For example, after 6 decades of wear and tear on my body, I assumed that one needs some assistance with balance.  Bill was observing me put on my socks after one of his sessions.  I had one hand out against a wall to keep myself steady on one leg as I aimed my other foot into my sock.  “Bad idea”, he said.

“Don’t hold onto anything, keep wobbling.”  Interesting.

Bill also suggested that I could make several adaptations while I was hiking outside.  For example, with the deep winter snows now almost gone, I am able to  go into the edges of the woods lining the road and do some things that helped me, like using a natural chinning bar.

Here is a map of my outdoor gym.  It is a three mile out and back ciruit, and gains some elevation going up Moody Mountain at the end point.  If I have enough time, I keep going to the saddle at the top, where I do a turn-around :

The path, out and back

The path, out and back

I found my chinning bar today!  It was not 10′ from the side of the road at the 1.1 mile mark. It’s   a maple limb, about 8 and a half  feet off the ground, just at the right height for me to stretch my arms over head and leap up  and hang off the ground.  I could only do two chin-ups , and hope to work up to 10.  Yeah!

Next, I’ll make a final selection of a big rock that I can jump up and down from.  Then a distance from that would be a slightly elevated rock that I can step up and down from.   I started jumping a couple of years ago, after I learned that non-impact sports like biking do nothing to keep our bones strong.  It’s a good thing to do to keep osteoporosis at bay.

Hikers! Lose weight, save $$$$ !!

from Outside magazine

from Outside magazine

Weight Loss for Athletic Performance | Nutrition | OutsideOnline.com  <–Click to read original Outside post

I’m actively trimming ounces of gear that lead to one less pound for my 2014 backpacking gear list.   While it’s a standard target for many backpackers to lessen the load they need to haul around, up, and down- I’m even more interested in keeping 15 pounds off my now reduced to 200-pound frame.

At the end of March last year,  I weighed in at 215.  It was less than a month before I was to step away from the Palomas, Mexico border crossing in New Mexico and walk some 2,500 miles over the Rockies to Canada.  I didn’t worry much about my weight, because I knew I’d lose lots of weight, even eating all the high calorie food I could carry.  By the 60th day, somewhere in Colorado, I stepped on the scales and I was down to 184. Pretty remarkable.  Thirty one pounds.

I like to visually imagine this weight thing, and default to a mental image of a pound of fat—-pound of butter, 4 sticks. Fat-butter, yes- they are pretty close in density.  Four times 31 equals 124 sticks of butter being trimmed off my body. Yikes!

I’m yo-yoed through this up and down weight thing before , as have most other folks.  This time I have been able to keep off those last 15 pound that I have said bye-bye to.  I was able to fit into a pair or size 34 pants when I came back to Maine from this last long hike.  I am really pleased to say I can still fit them, and would like to keep it that way.

Why?  Because I am now fitter than I have been in previous winters, even at any age.  I feel it climbing hills on my Pugsley bicycle, which I have been able to ride at least twice a week just about every week this winter.  I have good endurance on longer snowshoe expeditions, and winter hikes.

How have I kept the weight off?  Portion control.  I have always exercised enough, but my lower metabolic rate has always worked against me.  I have a new perspective- EXERCISING IS NOT ENOUGH  FOR ME TO DROP WEIGHT.

One of the factors that has correlated with staying 15 pounds lighter this winter is  not renewing my YMCA gym membership.  I’ve been a gym rat all my life,ever since high school.  No more.  It’s not logical, I just felt it wasn’t right anymore to drive 15 minutes down and then 15 minutes back to work out for an hour.  I stay outside and do things- walking biking, hiking.  I have even vowed to cut my own firewood, and haul and split it myself.

I do have a medicine ball, a stability ball, a set of dumb bells and a program of exercises that I can do in the house if the weather is really bad and I don’t feel like going out.  But it’s the last resort.

screenshot-2013-12-30-15-09-39

from Jordan Crook (@jordanrcrook)

I give some credit to the Fitbit app that I have on my iPhone 5s as a contributing factor to my weight loss.

It’s free from the App store.  If you own the 5s you no longer have to purchase the $100 wristband to use most of the features of the Fitbit app. Apple’s M7 chip — exclusive to the iPhone 5S (and new models of the iPads) — keeps track of a user’s movements and allows easy retrieval of that data without sacrificing battery life.   Just keeping the iPhone in my pocket allows me track all the motion of my body during the day, which automatically converts to steps, and miles. The app also allows for manual data entry about how many miles biked, etc.  The Fitbit app also allows me to enter everything I eat, and registers calories. It has a vast array of foods already calculated for entry.  Over time, I realized that there aren’t that many varieties of meals and snacks that I eat on a monthly basis- they can be entered and saved for really quick meal/ snack entry.  I like that I am prompted for consumption of a specified amount of daily water- in my case 64 oz.

Intake/ output food calorie is not new.  Ever hear of Weightwatchers?

It’s new for me, and it’s working so far.  Plus I’m saving money that I’d spend on getting those last few ounces off my back, by losing pounds off my stomach.

The 4-Minute Workout

First came The First Twenty Minutes, by Gretchen Reynolds. $T2eC16NHJH!FFl4W1Rm(BRbs2B4DVQ~~_35  In her 2012 book, Reynolds made the case that 90% of the health effects from a session of exercise are gained in the first 20 minutes that we get moving.  It’s a worthwhile attempt to answer the question about just what extent and degree of exercise is optimal?  More exercise is better?  Not really, she says.

Reynolds’ research suggests that for recreationally-oriented individuals who do not have some over reaching goal such as completing a half-marathon or so, the best bang for your buck comes in that first twenty minutes, with only incremental improvement coming after that first 20 minutes.  Good news, huh?

Now,  20 minutes may be overkill, but only if you are willing to go all out.

Check out—->  The 4-Minute Workout – from NYTimes.com.

This new study whittles that 20 minute figure way down – to just four minutes .  The research examined the effects of a relatively large dose of high-intensity intervals on various measures of health and fitness.

There may be something to it.  However, one’s actual engagement in brief exercise is not a logical undertaking.  Otherwise, why are the majority of adult Americans now clinically overweight?  How many of us vow to get moving , and use those pants that someday we believe we can fit into again?

I think that the body unconsciously recoils against pain-  intense intervals hurt.  And evolutionary biology  has programmed pain avoidance into our consciousness.  In order to engage in repeated bouts of night intensity exercise, one needs to trick ourselves into changing up for a sweat fest, no matter how brief.  I’d like to see the long term research on one’s ability to maintain such a difficult, albeit brief road to fitness.

Thoughts?

Carey Kish: It’s time to step up to the 1,000-mile challenge | The Portland Press Herald / Maine Sunday Telegram

As part of a regimen for the 1,000-mile goal, include hiking time in Acadia National Park. With views like this, you’ll be invigorated in both body and mind. Carey Kish Photo

As part of a regimen for the 1,000-mile goal, include hiking time in Acadia National Park. With views like this, you’ll be invigorated in both body and mind.
Carey Kish Photo

Carey Kish’s idea is superb. I like the idea of setting a long term goal that requires bit of a stretch. Totally in the right direction, which is getting outside. It’s also Maine-based.

Hey, Carey, I’m on this bus! Maybe we can hike together sometime in this 2014 campaign. I vowed to stay close to home this year, and your plan is making me look forward to the next few months.
I’d like a third hike of the Hundred. Carey’s thru-hike of Baxter state park inspired me to do the same this coming August. And yes to Grafton Loop. Definitely will do a thru hike of the George’s Highland Path and all of Camden Hills State Park

Readers click here—>>Carey Kish: It’s time to step up to the 1,000-mile challenge | The Portland Press Herald / Maine Sunday Telegram.

Careful! Inter-Web Info may physically wreck you

I am not 70, but closing in.  I enjoy reading about health and aging.  This article from Outside magazine was right up my alley.  I am also a subscriber, so I trusted it would be useful.  It is- mostly, but there appears be a research mistake in one of the recommendations, and it’s possible that you’d be hurt or discouraged from continuing your program, if you were to follow it.

Here’s the article itself, and I suggest you click on the light right below,  read the article, and then come back:

Photo from Outside magazine

Photo from Outside magazine

Who will argue about strength training, eating right, and walking?
No one, however, the advice about strength training is possibly dangerous.
Specifically , “Nix that muscle atrophy with regular cardiovascular and strength training exercise. One study showed that a strength training regimen of 3 sets of 8 reps at 80 percent of your one rep maximum, performed three times a week, can not only improve strength, but also build back Type II muscle fiber, which can give you a more toned, less flabby look.”
I read the abstract for the study, and there’s something wrong.  It’s the one rep maximum as a reference point.  I’ve been lifting for 40 years.  Eighty percent of the maximum weight  is totally appropriate for 8 reps, but ONLY  if you are an experienced lifter.  Muscles resist cycling loads and get stronger, so really strong people need to push 80 % of their max , as much as 8 times,  if they are to grow in strength.

But, if a 70+ year old tries to lift  80% of their max single effort lift 8 times, to exhaustion, and not just once, but three times in a row, I see big trouble: either torn muscles, heart failure, or a desire to stay away from something so hard to do.

My recommendation is to drop those reps to three sets of  4, if you are an older athlete, and your bar weight is 80 % of your maximum single push or pull.

So, why did the 12 men in the study have such great results after 12 weeks?   I’d bet their “trainers”  were not pushing them hard enough when establishing those 1 rp maximum reps.  Their maximum efforts were not true maximums.

Anyone else out there agree?