So, I'm conflicted, shoot me. The fact of the matter is that with time constraints, and with winter approaching, my ideals, are bigger than my stomach, and so I like everybody else make compromises. Picked up a membership at Littlefields' yesterday. In all honesty, I like the folks there so, as compromises go, it isn't bad.
Point in fact I'm having to adjust intensity, and when you reduce one variable, you can, and probably should adjust others upward. So, less intensity, means, more frequency and more duration. I'm struggling with a couple of elements of aging, and I've hit the point where I can't pretend they don't matter. One, is pelvic rotation, that gets irritated when I do really heavy squats and dead lift. I just have to admit it to myself and adjust.
Work-out #1
1 mile on the treadmill, 2 miles on the elliptical thingy, 3 miles on the bike, and 1 mile on the rower.
Work-out #2
1 mile on the treadmill, 1 mile on the elliptical thingy, 1 mile on stair-master.
Standing Cable Crunches, 160#, 1x30, 1x20
Hyper-extensions, 1x20, 1x20
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Bob here are my thoughts ideas musing etc etc. I think running is far worse for you pelvis than squats. having said that. I don't think you need to stop Lifting, just stop lifting heavy. Lower the weights and adjust the reps, concentrate on form and posture, and I think the muscles will help support pelvic function. Cardio is important but I think you may still run into the same pelvic issues with Overdoing the cardio. just my ideas any ways
And Age...is just a number, that shits all mental. Block it out, keep doing what your doing. your an inspiration to more people than you may know. :) There Pep talk Done...
My flexibility isn't the best right now but from what I've seen and what I'm working towards I'd say you can't go wrong with a full squat with your shoulders paralel to your knees, where your glutes touch your calves. You go all the way up and down in the movement with the muscles tensed and you feel it in all the muscle groups such as the glutes, hamstrings, quadriceps, abs, calves, lower back, and upper back. Obviously with running you want a wider gait with the flat part of the shoe touching the ground rather than the heel. You did offer videos on these two subjects. You may want to study Tom Platts squatting techniques on youtube. You may also was to take the foam rollers and roll it over your entire body everyday to loosen it up after a weightlifting session, and before a yoga session. Make sure to get some food in right away after a weightlifting session even though you're going straight into a yoga session. I believe you would have a much easier time with these movements if you went one set rather than multiple sets. Casey Viater was all natural, went one set an exercise in his prime, and could full squat over 500 pounds 12 times while he was steroid free. Albiet he was 19 years old at the time. I recommend raw dairy and bone broth if you can get ahold of them to strenghten your bones and joints. Never sacrifice form for weight.
Check out this guys, you may like some of his advice too:
http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/
http://tiny.cc/ra3h9
http://tiny.cc/o9ah5
Breathing is very important when using the foam pad like in yoga.
Dan, Mike,
Thanks for the suggestions. I've not taken this blog to the level of full disclosure. I personally don't enjoy listening to old guys talking about ailments, and medications, and bowel movements. Likewise I don't really feel my few readers want or need that kind of detail. That said, I've noticed over the past several years a significant down turn in my performance during the Autumn. One health-care provider insisted I had mono. Another insists that I was conceived in late summer and because it wasn't a happy conception,... well, that and because of the normal change of seasons, slowing, drawing inward, blah, blah, blah.
So with advice like that I'm left to sort it our for myself. Anyway this year, I decided to not fight it and rather to try and work with it. Hence, I've decreased my intensity while increasing my frequency -- I'm intentionally going away from HITT, precisely because doing the same thing over and over and expecting different results, is, well, stupid. So far it is a good mix.
Age is just a number: Hmmmm. On one hand I'm in better shape then any other time in my life. On the other, the margin of error is slimmer. Soft tissue injury can take years to heal, for example. Too interests change. And accordingly training changes. I started this blog while I was still engaged in martial arts, but, now, I'm backpacking and canoeing more. Also, inhabiting the same body all these years, yet at times I am oblivious to it, driving with my will, rather than my brain. I think I'm just exploring using my brain more than my will at the moment.
Squat form: where the reason for good form is injury prevention, or optimum strength gain through the full range of motion, I'm a form purist. I'm with you.
Diet: Interesting suggestions for food sources of important nutrients particularly calcium. I've found as I get older, however, digesting raw milk is difficult. Bone broth might offer some advantage here -- though it sounds fairly disgusting.
Message: I don't know much about foam rollers. But, regular message is one of the best things I've done for this middle-aged body -- better than physical therapy, better than Chiropractic, better than many allopathic treatments.
Casey Viator: I find the notion of any professional body builder being "natural" very difficult to buy -- the stakes are just too high for those guys.
The links to Tim Ferris's page, again, I find myself fairly suspicious of all of his claims. Nothing, in my life that has been worth my time has been easy or quick -- one particularly good example, raising kids. Sorry, Dan, on this I guess I'm just an ornery old goat.
Bone broth should taste good. Get Sally Fallon's book Nourishing Traditions and use her recipe. I recommend raw milk because it contains human growth hormone in it. Especially when you're aging you need more hgh. It also has the proper nutrients to produce glutathione. Raw fertile eggs from pastured free range chickens on an organic farm also contain growth hormones in them. Raw meat may be extreme for you but they sometimes contain thyroid hormone. HIT isn't about doing more weight IMO, it's about not wasting your energy and just doing one set instead. I can lift a lot more weight and not feel nearly as fatigued or sore after a HIT session rather than my HVT sessions. My cousin's cousin got very ripped doing a HIT routine, and he worked about as intensely as if he were doing a HVT routine. They should only take 20-30 minutes max.
I would also recommend fermented codliver oil/high vitamin butter oil blend as that also helps with your hormone production and recovery. It improves the mineral absorption of raw milk. If you're a higher body fat drop down to 10% for better health and vitality.
And when someone's legs are as strong as Viater's it's because their technique is effective. You might be able to BS your way through a bench press but you can't with a squat.
These guys aren't concentrating on the utilization of each muscle group as they should. I don't think most people do anyway. They're more concentrated on the form and depth rather than muscle utilization. It's important because if you don't develop the muscles in a balanced manner you're going to get injured eventually. As you descend and ascend lift with your calves, hamstrings, quadriceps, glutes, abs, lower back, and upper back. Keep your entire body tensed and use it's strength. Be aware of this, even if you have to slow down the movement at first. Make sure pressure is equally distributed throughout the entire body. You might have to lift lighter at first to get all the muscle groups equally involved. As the muscles develop and get stronger far less pressure is put on the joints.
http://www.youtube.com/watch?v=DjtVvYk1HWw
http://www.youtube.com/watch?v=Ry-Jq9Qgf4Q&p=22056191779E1021&playnext=1&index=102
http://www.youtube.com/watch?v=eZFadWpw93A
http://www.youtube.com/watch?v=lKe2dwAQxug
Anyways, here's Casey Viator when he was said to do HIT and not touch the steroids. His size is because of his genetics though. None of the guys that trained with him were nearly as big except for Sergio, but Sergio did steroids. This was when they trained with Dr. Arthur Jones. Arthur had to monitor and train Casey because when he trained himself his results sucked. He is 210 pounds 2% bodyfat. He did not running whatsoever. He was 19 years old here I believe.
http://www.youtube.com/watch?v=WeicI9VGvXI
He trained 90 minutes a week, three times a week. His heart rate was at 220 beats a minute during his training sessions because he worked so intensely. Like a straight sprint pace the entire time. Generally it's recommended to have a heart rate of 155 beats a minute during HIT training. In a previous competition he only trained 30 minutes every other week and 60 minutes every other week, so once every other week and twice every other week, on mondays and fridays or on wednesdays only. Load up on calories 4 hours before a session.
Once you're done eat a high fat meal that is 60% fat and 40% carbohydrate in the form of starch that will last for 3 hours in digestion. Then eat a higher carb meal three hours later.
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