The 50's are a sandwich generation of fitness; we don't want to work out like we did 15, 10 or even 5 years ago, yet we aren't ready for the "senior" classes either. I'm revamping this blog to be a blend of health and fitness tips that I hope all of you "fiftysomethings" will find helpful.
***I am not a doctor or nutritionist.
Please consult your physician before performing any exercises or following any tips shown on this blog.
Now you may be saying to yourself, "Since when is step aerobics new?" Well, this is not the same workout that we first did when Step Reebok first came out. I teach 4 step classes a week. I have been teaching step aerobics for over 20 years--YIKES!!! I'm SO glad the outfits changed!!! I can't believe we used to actually wear that stuff!
Step is so different now from where it originated! Some of the choreography that I see posted now on YouTube is CRAZY! I get ideas/inspiration from these videos, but a good number of them are way too complicated for what I need--I have people at so many different levels in my classes (some who've never stepped before) that it would scare too many away. It also takes away some of cardio element of the class because I have to spend too much time breaking steps down and teaching them.
The way I teach my step classes now is a bit more like the video I'm posting today. I use simpler steps and routines that are high energy to get the heart rate up and then I do sculpting segments either in longer blocks or as drills to get that important muscle work in there as well. Step aerobics is great for the legs, but can be stressful to the knee joint and lower back if not done at the proper height. Once again, your knee should not bend past 90 degrees as you step up onto the platform. In the video, she's on two risers which is too high for most people. If you've not done it in a while, use no risers.
So dust off that step, put on your thong leotard and leg warmers (kidding!!!) and give it a whirl! Don't have a step? You can easily do the moves on the floor, just make the moves BIG!
Yes, this is the same instructor as above, much better outfit!
Here's the link to the video--I couldn't find the link to post it directly:
Going in line with my post last Friday that Exercise Prevents Disease, I found this video that helps describe the importance of strength training along with interval cardio workouts to burn fat more efficiently than loooooooong cardio workouts alone.
Here's a sample of an easy to follow circuit training/interval workout in print instead of video that you can follow. Like she said in the video, there are many equipment options for strength training. Here, again, you are using your own body weight--by now I'm sure you realize this is my preference. Why? Because your own body weight will give you much more resistance than a 5-10 lb. dumbbell will, and you always have it with you, so you can do this anywhere, no excuses! Plus you don't have to worry about how much weight to lift and if you are lifting correctly. Of course I want you to always do every exercise with achieving perfect form in mind. Eventually I will post more videos that use free weights, but since you are doing this at home on your own, I want you to be able to use what you have.
Do as many of each exercise listed as you can for 1 minute. Try to rest as little as possible in between exercises until you get through all 9. Okay, change into your workout clothes, put on some of that music you just downloaded and GO!!!
FYI-- to do an inchworm--start in standing position, roll down, bending at the waist until your hands come to the floor--walk out to plank position--either walk the hands back and stand up or walk the feet in towards your hands and stand up.
From Athletic Wiki-- "AMRAP is an acronym for "as many rounds as possible"; it is a common abbreviation used by CrossFitters in reference to a workout that utilizes a timed sets training approach. The most common time domain of this type used by CrossFit is AMRAP in 20 minutes, with the tasks predetermined".
Some workouts also use this acronym to mean as many "reps" as possible--usually in an interval training class with shorter 20-60 second segments.
In this past season of Biggest Loser (I know, I know), trainer Bob Harper incorporated some CrossFit training into his workouts. I'm not an advocate for CrossFit--quite the contrary actually--and this is just my personal opinion!!!--I think a lot of the exercises they do border on dangerous, mainly because they have to be done with perfect form. They take the knees past 90 degrees a lot, which is an injury waiting to happen, they use Olympic weight lifting techniques, they lift A LOT of weight. Although it's stated on the CrossFit's youtube video "What Is CrossFit?" that it (CrossFit) can be personalized for anyone, yet they also state the following on their website (this is if you plan to do it on your own): "1) If you are largely familiar with the stable of CrossFit exercises then start with the WOD (Workout of the Day).. If you've had exposure to Olympic weightlifting, powerlifting, and gymnastics, jump right in. If an exercise is unfamiliar, acquaint yourself with the movement through the video clip for the movement on the exercises section of the site.This option is for those athletes with an extensive experience in athletic strength and conditioning - jump right in." So because of this, I believe CrossFit is more for seasoned athletes. Even in the segment of the video that shows "personalization", the step ups (instead of box jumps) are done on high steps that take the knees past 90 degrees.
Here's a sample of a WOD from their website for Sunday, April 7:
"Jorge"
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Yes, you read that correctly, 155 pounds!!! Obviously, this isn't a workout you'd do at home unless you have a home gym that includes a bar with multiple plates and have had exposure to Olympic weightlifting or powerlifting, which definitely would make you a more seasoned athlete.
So why then am I posting an AMRAP workout? Because I like the format--you work out at your own level and speed doing as many rounds as YOU can do. And, the workout I chose uses basic, low impact exercises. This is a 7 minute AMRAP (as stated above, most CrossFit AMRAPS are 20 minutes) as many rounds as you can do of the following--(this is one round) 30 alternating lunges, 20 mountain climbers, 10 side to side planks and 30 air squats. You repeat these moves/rounds until the 7 minutes are up. This would be a good workout to do when time is limited, or as a kicker to a quieter workout. This is a low-impact--no jumping, but intense workout. You are to continue working for the full 7 minutes without resting, but if you need a rest, take it.
Bob does a good job of going through each of the exercises first to show good form. But, I don't care how many times he says it, DO NOT TAKE YOUR KNEES BELOW YOUR HIPS!!!! This will compromise your knee joint. Also, DO NOT TAKE YOUR BACK KNEE TO THE FLOOR ON LUNGES!!!! This is also bad for your knees. You never want to take your knees past 90 degrees, ever. Keep your knee in line with your front ankle on lunges.
I know there are many CrossFit lovers out there, again, this is just my personal opinion, which is mostly based on the fitness level of the participants that I am used to working with--the majority of them would not be able to do most of the CrossFit exercises--they would have to be modified quite a bit and then what do you have?...exercises I already do in my classes at a safe level: squats, lunges, burpees, step ups, etc. So, I say, when the risk outweighs the benefit, why take it?
As I've stated in a previous post, music is one of my top motivators. Studies have shown that people who exercise to music they love will work harder and for a longer time--they'll put in up to 10 percent more effort and gain 15 percent more endurance. One study interviewed 2,000 people across the United States and found that 94 percent of those who exercised while listening to music said they wouldn't without it. The same study found that music users feel they're more likely to exercise when they're not in the mood if they know music is available. Seemingly, the sound of the music blocks our nerves from signaling body fatigue and decreases our perception of our exercise effort.
In another study, geared toward measuring weight loss in women, it was determined that those who walked to music lost significantly more weight and body fat (probably because they worked harder and possibly longer). Additionally, the music-listening group adhered better to the program, and fewer of them dropped out of the study (the motivational aspect).
For me personally, this is so true. A number of years ago, I was in a class at Harper College that covered exercise testing. We had to perform max stress tests on a treadmill--this means go until you can go no more. Our vitals were checked as we walked and the speed and/or resistance was increased. I asked if I could listen to music while I did the test because I knew I could longer. I was able to do one test with music, but then had to do the second one--which was more of an exam--without. I lasted so much longer with the music! I use the beat to determine my pace, whether I'm out for a walk, or teaching a class and I pick songs that make me want to move.
Today, I provided a link to a company called MotionTraxx that offers 101 free music podcasts via Itunes. There are all types of mixes here at all different speeds. The higher the bpm (beats per minute) the faster you have to move to keep up. You can download the files to your computer and play them from there, or you can load them onto an ipod. You can pick the music by bpm or by activity. Usually the DJ--Deekron comes in periodically to tell you if the bpm is changing--as in an interval workout, how far you are into the workout, or how many minutes have passed. Some workouts are actually coached as well. Some mixes are instrumental music, some have words--none are performed by original artists. There's all types of genres as well, from Latin to Disco. If you can't find something here, well, I don't know what to tell you--create your own mix and just move to the music!!!
Everyone would love to have six pack abs, but some people are genetically and biologically able to achieve them more than others--it's all about tendons. Although it looks like 6-8 different muscles, the rectus abdominus is a paired muscle running vertically on each side of the interior wall of the abdomen. It is divided into sections by tendons that are running through the muscle, from Wikipedia:
"Three, and sometimes four, bands of connective tissue called the tendinous intersections traverse the rectus abdominus, which separate it into six or eight distinct muscle bellies, respectively. The appearance of these segments has led to the rectus abdominus also being called the "six-pack."
Depending on the thickness of these tendons, you may or may not be able to see the "six-pack" as well. The thicker the tendons, the more definition you will have. That's not to say that you still can't have great abs. You can still get definition and "cuts" in the muscle along the sides where your obliques attach and at near your hips (like Pink and Halle Berry). Men are more predisposed to visible six packs than women, but I think the women pictured have some great abs.
The title of today's video is 6 Week Six-Pack Abs by Jillian Michaels. Now, I'm not going to guarantee that you will get a six pack in 6 weeks, but I will guarantee a great core workout with minimal crunch-type work. It is an intense workout. You can do the workout with or without hand weights. If it's too much to go through it twice like it's done in the video, do it once and skip to the stretch at the end. Work up to it. It moves continually, so you get a cardio workout as well. Jillian is very pleasant and encouraging in this workout as well. I would not recommend doing this daily. Again, your abs need time to rest and recover just like any other muscle. It is one of my favorites, I hope it becomes one of yours.
I couldn't show the celeb pictures above without showing one of Madonna. I know she's controversial and not everybody's favorite, but at 54 years old, you have to admit, she looks good! Yes, she might have trainers and such, but in order to have a body like hers, she has to do the work. She's always been an advocate for fitness and can be very inspirational for us baby boomers. Who inspires you?
I thought I'd add a bit of an anatomy lesson today. Your deltoid is the muscle that is located directly on top of the shoulder. It is made up of three parts: the anterior deltoid (red)--which is the prime mover for shoulder flexion, (raising straight arms up in front of the body) the medial deltoid (green)--which is the prime mover for shoulder abduction (lifting the arm away from the center of the body--out to the side) and shoulder horizonal abduction (movement away from the center of the body when the arms are in the horizontal plane) and the posterior deltoid (blue)--also responsible for shoulder horizonal abduction. There are many other muscles involved in the shoulder joint, but these are the main muscles most tend to think of when we say "shoulders."
The pecs, lats, rotator cuffs, biceps and triceps are all muscles of the shoulder joint. In future posts, I will go into more details of each of these muscles and their functions as well.
I chose an upper body workout for today that is a continuation of the Summer Shape Up workout I posted earlier in March. In this workout, each exercise is performed for 30 seconds. Although it is an "upper" body workout, there is plenty of movement in the lower body to make it cardio. It is also done continually with no real breaks to keep it cardio as well. If it gets to be too much, pause and take a quick break and come back to it as soon as you can. Only a mat or carpeted area is required for this workout.
He does one stretch at the end for your hamstrings and calves, but doesn't really stretch your arms at all. So, again, I recommend doing the stretch video following this workout.
I can't wait for zucchini season!!! Thanks to skinnytaste.com for this great recipe!
I don't follow a gluten free diet, but I do have a sensitivity to too much wheat, so I try to sub it out whenever I can. I like the idea of using healthier zucchini "noodles" in this lasagna. I make my Eggplant Parmesan very similarly to this--using grilled eggplant, but I use a marinara sauce for that--I try to make tasty meat free meals as often as possible. This recipe could also be done with a marinara sauce, if desired.
Zucchini and eggplant both have a lot of water in them, so you want them as dry as possible before using in a casserole like this (the reason for the grilling), and as it's stated in the recipe, the sauce should be very thick--you could even used canned/jarred pizza sauce instead, which is a lot thicker than regular jarred sauces. If you use regular canned/jarred sauce, make sure to cook it down a bit first. Some other substitutions you could make: ground turkey or chicken (white meat is the leanest), turkey or chicken sausage, or meat free crumbles. You could also sub out the ricotta for drained small curd cottage cheese. Line a strainer with a coffee filter put in the cottage cheese and let it drain for at least an hour or so, pressing out as much of the liquid as possible.
If you just have to have noodles, why not try putting one layer of zucchini into the middle of the dish, or try using some kind of whole grain noodle? For my vegetarian friends, omit the meat or use the meat free crumbles and for my vegan friends, try using dairy free cheeses and some egg substitute--never tried this, so no guarantees here.
