are older than we were one month ago, a lifetime older, and bear
expanded responsibilities by which to live. Our contribution to
the great effort before us must include physical fitness and readiness.
let your training fade with your tan; don't put on the pounds along
with your hooded-sweatshirt. Every fall, with its short days and
cooling temperatures, we fall with our loss of motivation and grab-bag
excuses. This year, of course, will be different as we choose not
to falter. Not wanting to lose control where we need not, our exercise
and smart eating will remain fixed in place.
I remind you that it is as simple as replacing a few old wasteful
habits with crisp new ones that reinforce your whole being. The
fact is we are all enriched as each one of us adds to his or her
individual capability, strength and well-being.
habits in exactly one hundred words:
1) Walk/jog one mile three days a week. Cardio-vascular health.
2) Eat smaller meals, more often. Better assimilation, regularly
fuels and feeds the system, reduces cravings. 3) Avoid large
meals and long gaps between meals. Fat builders. 4) Drink
two quarts of water daily. Energize and afford function. 5)
Eliminate empty (non-nutritious) calories and high sugar intake
(pop, candy, cake). Spikes insulin, distresses hormones, deposits
fat. 6) Increase protein from animal sources. Builds muscle
and might. 7) Increase positive activity level. Stay busy.
Raises metabolism. 8) Incorporate regular resistance exercise
lift weights. Establish and nurture years of strong health.
know you heard it all before.
When I was a little kid the only way I learned important stuff was
through repetition. You know, the multiplication tables seven
times seven equals forty-nine The Gettysburg Address
Four-score and seven years ago. It's no different today. Those one
hundred words are the constants in achieving a strong, trim and
well-muscled body for the years to come. They, like Lincoln's immortal
words, offer freedom and will go down in history.
questions for you to ponder:
any of you doubt that we need to be sturdier, more alert and resistant
to outside forces that interrupt our normal daily life impact
from a fall, winter viral infection, darting across a busy intersection
or carrying a heavy load? To the degree that we cannot appropriately
respond to these challenges are we not vulnerable or, at least,
dependent? Does everyone agree that the best way to accommodate
physical demands is through regular thoughtful exercise and sound
They are not trick questions and I'm not selling anything. I am
not boasting or singing a solo. I'm hoping to catch your attention,
set you in motion and keep you in motion for your own good.
members, here's a series of movements to perform as a change of
pace. You have sixty dedicated minutes. Enter the gym, pull up a
piece of floor and with little rest complete three sets of abdominal
crunches (twenty reps) alternately combined with three set of leg
raises (ten reps). You're warmed up and stretched out. Good.
no time, set up a light weight on the racks of a bench press. Assume
a typical pressing position using a grip that is eighteen inches
wide instead of the conventional wide grip. Perform four sets of
descending reps (15, 12, 10, 8), increasing weight appropriately.
Go for eighty-percent intensity with one minute between sets. You'll
work triceps, front deltoids, chest and substantial torso power.
next exercise is a standing barbell curl with the same scheme of
sets, reps, pace and intensity. You'll work biceps and grip with
sufficient resistance in the back muscles as they counter-balance
your deliberate and powerful curl movement.
to engage the shoulders, lower chest, triceps and upper back regions,
move to the adjustable plate-loaded dipping bars, free-standing
bars or assisted dips off the edge of a standard bench. Improvise
to accommodate a bar-dip movement that co-works and stimulates the
attractive combination of muscles and offers great functional might
to the upper body. Four sets of ten reps with sixty to ninety-second
Finish the upper body routine with the seated lat row. A very complete
and agreeable resistance, this cable exercise adds effective stabilizing
power to the entire back from the erectors to the scapulae. Grip,
forearms, biceps and minor pectoral muscles undergo a fair amount
of overload while the lats and back do most of the beneficial work.
Execute four sets of eight to ten moderate-paced repetitions, seeking
a full range of motion.
I enjoy and appreciate a tight, focused and intense workout. This
simple combination is versatile, as it may be defined by the user.
Two or three sets can be substituted for the recommended four. Intensity
is individual as is weight and pace. A beginner with a good coach
can count on the routine to exhilarate him and teach him the playing
field. A pro with the right temperament can pleasantly pummel herself
with a heated volley of the basic exercises.
Next time I'll sufficiently squash you with squats. Swell.
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