Skip to main content

Fit all the way...on 7 minutes a day?

http://well.blogs.nytimes.com
According to the New York Times Magazine, our need to build an endurance sport base may be over. The publication cited the American College of Sports Medicine's Health & Fitness Journal, which states that  our own body weight, 12 exercises and 7 minutes a day is equivalent to a "long" run and visit to the weight room:

http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx.

I'm not buying in all the way, but I do know that as we age, strength training is optimally important for performance. In other words being old, wispy and feeble sucks.

Here's my new strategy for the second  half of summer:  30 minutes less running per day, time I will reinvest in this new strength plan.  I'm going to implement it for time, with slow methodical motions devoid of rep count.

The initial sessions will seem as an eternity. But the resistance and static motion will strengthen and sculpt.  I'm hoping to move this strength show outdoors, also incorporating an exercise ball into the crunches and push ups.  

The nuance of sport isn't always right or wrong, but different. We can embrace each new dimension and develop hybrid applications. Let's be good to ourselves and build the temple with an age-appropriate model.

Comments

  1. Good post! The older I get the more I realize I have to add strength training into my routine. I would rather just run. But if I want to keep running, I know I have to build muscle. Currently I am strength training for hypertrophy so I gain muscle mass and burn more calories. I have found a side benefit has been my running is much stronger.

    ReplyDelete

Post a Comment

Popular posts from this blog

Scott Jurek ate vegan, won ultras...then got divorced

(Disclaimer:  I am a Brooks-supported athlete; as part of that relationship, I was provided a complimentary copy of "Eat & Run")

I was recently on a few flights making my way home to Wisconsin and en route was able to plow through Scott Jurek's new book "Eat & Run: My Unlikely Journey to Ultramarathon Greatness."

It's a fast, enjoyable read. I've been around the ultra scene for a long time and have known some of the greats, i.e. ultra champ Eric Clifton. So it's always interesting to see how the world looks from another icon's point of view.

My thoughts in no particular order:

1) I've been vegetarian/borderline vegan for 12 years and have always been concerned with protein intake.  Jurek advocates for the protein he naturally induces through his plant-based diet.  Maybe that is enough. Maybe it's not necessary to bang down 100+ grams of protein supplement every day. Good info and good advice.

2) I'm buying on big time to Scot…

Build your low cost gravel and commuter bike

It's the saga of Craigslist. You have a great perfect condition road bicycle to market. You ask a fair price. A few calls come in, most often the caller throws out a low ball offer, maybe 50% of asking price.

You don't need to give the bike away. You may not need the cash.

Consider re-purposing. You already own an excellent commuter and gravel bike. Think your bike is too low end, not good for the purpose?

Wrong. In most cases less expensive bikes are build with heavier parts, which means they are stronger. Heavier wheels = better ability to absorb commuter bumps and gravel roads.

A few simple modifications and you'll be rolling for transportation or logging road expeditions.

Here's my 2011 model Specialized Roubaix. I rode it for several seasons as a serious piece of road equipment. A few buyers offered up a few hundred dollars, so I went in another direction.

1) Added 700 x 28 Continental Gatorskin tires. Gatorskin tires wear like iron and you can trust them in off …

Now this is better...

Hey, I don't want to dole out too many epic photos in one day...but after that fatty shot from the New York City Marathon, I had to dig a bit deeper, and found this:

Check out that attractive specimen (second from right) circa 1986...only a year earlier and Tommy Terrific was looking pretty ripped.

I'll tell you this triathlon training camp was one of the high points of my master competitor career. On the left is Mark Hinson, the best triathlete in the southeast in the mid 19890's...and far right is Frank Kohlenstein, a soccer coach from South Carolina and the dude who got me into ultrarunning...that's tanned and toned Tommy next to David Bailey, one of the greatest men who ever threw a leg over two wheels with an engine.

So, right around the time of this camp, I crewed for Frank at the Western States 100 mile endurance run in California. Hinson ran with Frank through a very tough 20 mile desert section and when he made it to the next check, he pulled me aside and told…