Pumping Irony

Craig Cox, EL’s managing editor and resident geezer, explores the joys and challenges of aging well.

Recently in functional fitness Category

Experience Life Magazine

Tomorrow’s Another Day

The key to maintaining a solid fitness regimen is to not get too disappointed when an entire week goes by and you basically fail to do much of anything that you’ve committed yourself to doing. That’s sort of what happened to me this week, but I’m not the kind of guy who’s going to beat himself up for this. Tomorrow’s another day, right? Here are my notes from week two of my fitness challenge.

Day 4: Monday, 9/12
It’s quite surprising how much a little run can affect your aging physiology when you’re not used to running. I woke up this morning feeling like I’d been hit by a truck. By the time I hauled myself out of bed, I barely had time to wolf down some breakfast and climb on my bike to get to work. No zazen, no workout, no stretching. I was happy to be able to climb over the edge of the tub and get into the shower. My left knee, which felt so strong yesterday while I was jogging down the street, was achy and my whole body was stiff and sore. This whole fitness challenge thing is not going to be easy.

Day 5: Tuesday, 9/13
The cool thing about working for a health and fitness magazine is that you often stumble upon really interesting workout routines that you wouldn’t ordinarily encounter. I was editing a piece last night about something called Girevoy, which I think is Russian for kettlebell sport. The idea is that you grab a kettlebell in one hand, swing it between your legs, bring it up to your chest and then hoist it above your head — as many times as you can in 10 minutes, switching hands once midway through the routine. So, naturally I had to try it this morning with my puny 20-lb. giri. I was careful to do a little stretching first, as my old bones were still a little stiff from Sunday’s run. But once I launched into this Russian form of personal torture, it became pretty clear pretty quickly that this is a killer workout. Not only are you taxing your arms and shoulders, but each downward swing activates your core, your quads and your hammies. I forgot to count how many reps I was able to complete in the allotted time–I’m just not that competitive–but it was enough to leave me with the distinct impression that you probably shouldn’t mess with Russians at the gym.

Day 6: Wednesday, 9/14
OK, sometimes things just don’t work out at as planned. I needed to sleep awhile longer than normal this morning, so I had no time for a workout. Then I had to work awhile later than planned tonight, so by the time MLW and I had dined and cleaned up the dishes, it was after 8. I suppose I could’ve pulled on my sneakers and jogged around the block a couple of times as I had promised myself last Sunday, but it just didn’t strike me as a viable activity. Reality intervenes. The good news? My old tennis buddy, The Baseline Machine, is back in town and ready to rumble, so tomorrow I’ll make up for today. Right?

Day 7: Thursday, 9/15
A brief kettlebell circuit this morning and then yoga in the afternoon. We did a few sun salutations, which JS told us would allow us to live forever if we did them every day. I told her that I already have lived forever (in the sense that this particular moment is on the outer edge of the current time frame of the universe), but she suggested that there were other ways of looking at longevity. Anyway, we had a lovely session, my hammies are gradually loosening up, and I’m actually figuring out how to breathe–which is more important than you might think. Work obligations prevented me from reuniting with TBM for our proposed tennis match this evening, but she didn’t seem that disappointed, frankly. We’ll tussle again soon enough, I’m sure.

Day 8, Friday, 9/16
I’m all about functional fitness, so the two or so hours I spent tonight cleaning the house in preparation for the imminent arrival of my daughter (AKA The Boss Mare) and a friend from Michigan I think definitely counts as a workout.

Day 9, Saturday 9/17
A reprise of my Handyman’s Workout this afternoon with MLW. Much digging up of weeds, shoveling of dirt and pushing of the loaded wheelbarrow. I also climbed on my bicycle later in the day for a cardio-pumping ride to our neighborhood Target store to buy MLW a birthday present: 2.5 miles there, 2.5 miles back; uphill and against the wind both ways (don’t you hate when that happens?).

Day 10, Sunday 9/18
I’m going to call this a recovery day, since I didn’t do anything.

Experience Life Magazine

Getting It Done on Dad’s Day

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How to hide concrete rubble from a city inspector.

I imagine that a lot of dads out there spent Father’s Day lounging about the house with the Sunday paper or maybe enjoying a good book in their hammock with an ice cold beer. I’ll bet their children checked in periodically to see if there was anything else they needed to make their special day as fabulous as possible. As lovely as that might be for some folks, I gotta say it’s just not the cut of my jib.

I prefer a good workout. But you won’t find me pulling on the spandex and cycling the Grand Rounds or tugging on my battered running shoes and churning out a 10K before lunch. No, I figure if I’m going to push myself to the brink of exhaustion I might as well have something to show for it besides a sweaty T-shirt.

That’s why My Lovely Wife and I were shoveling wet gravel into the back of the car in the middle of a torrential thunderstorm Saturday afternoon, and why we transferred a couple of tons of distressed concrete, one wheelbarrow-load at a time, from our driveway to the front yard as darkness fell Saturday night. (Forget that trendy sled those primal fitness guys are pushing around the gym these days. There’s nothing like wheeling a couple hundred pounds of concrete over a bumpy backyard to challenge your wobbly proprioception.) A little obsessive? Guilty as charged. We had big plans for Father’s Day, and they didn’t include margaritas on the patio. We had a wall to build.

There are several viable reasons for building a retaining wall. Gardeners and landscapers mostly tilt toward the aesthetic: a lovely retaining wall can enhance a garden design. And, while I would never suggest that MLW favors the practical over the artistic, this particular wall we were building had a rather utilitarian purpose. It would give us a place to store all that busted up concrete I’ve been creating since we moved here almost a year ago.

(MLW will argue that the most authentic garden walls are always built using native stone and that the stone most native to any urban environment is, in fact, concrete. I don’t disagree.)

It should be noted by way of explaining the single-mindedness with which we pursued this particular project that our garbage collector last week had noticed the aforementioned tons of concrete in our driveway (which, I should also mention, is a different collection of concrete from the one described in my previous post — we are, it seems, generating a bit of a surplus) and left us a note explaining in somewhat authoritarian terms that we would run afoul of an obscure city ordinance if we didn’t remove the offending pile by this coming Thursday.

This isn’t the first retaining wall we’ve built from the remnants of some concrete slab or sidewalk, but it is by far the largest. Indeed, as I measured the size of the rubble piled on both sides of our house on Sunday morning, it seemed to me that we were embarking on the construction of something akin to the Great Wall of Concrete. There was nothing to be done, however, but to – as Nike says — just do it. So I started digging up sod at a measured pace and flinging it up onto the top of the slope, stopping periodically to quench my thirst and mop my brow. MLW soon joined me to contribute to the general evisceration of the lawn and the forlorn hostas upon which much of the former lawn was landing.

I think there are few exercises that surpass sod removal for its whole-body torture. You’re using your legs and your glutes, your core and your deltoids, your shoulders and your upper arms — over and over and over. It even improves grip strength and builds terrific calluses. But in any exercise routine, you want a little variety, so we moved from unearthing sod to practicing hundreds of repetitions of concrete squats — clutching chunks of former sidewalk and lifting them into the wheelbarrow. Then, for more variety, we pushed the loaded wheelbarrow into the front yard and down the slope on the other side of the steps onto the front sidewalk. This was accomplished with me at the stern and MLW (an immovable force in many ways) slowing and steadying the load as she inched backward down the small hill. Then we lifted the rocks out of the wheelbarrow and placed them strategically on the sidewalk in front of the slowly growing wall.

Twenty years ago, we wouldn’t have thought twice about cranking out such a project in a half a day. But your body knows the difference between 60 and 40 — and your brain should to. So, we paced ourselves, drank plenty of water and even granted ourselves a lunch break — something we would never have even considered back in our (relative) youth. And by around 4 in the afternoon, we found ourselves beginning to stiffen up, at which time (purely by coincidence) we decided the wall was done. We swept up the sidewalk, rolled the empty wheelbarrow back up the slope one last time and shuffled back into the house.

We did manage to convene our two former-children-turned-housemates for a lovely Father’s Day dinner on the patio (no margaritas), after which I was allowed to lounge for a brief time on the porch admiring our handiwork. Later, MLW and I took an inventory of the remaining concrete and concluded there was only enough for a small wall to be embedded into the opposite slope. Neither of us voiced any disappointment.

Experience Life Magazine

This Workout Really Rocks

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Concrete results from a three-hour sledgehammer workout.

A lot of forward-thinking trainers and gym rats these days are turning to the humble sledgehammer for a great whole-body workout. They say slamming a big old tire with an 8-, 10-, 12-, or 16-pound sledge will help you develop some serious core mojo as well as improve your grip and forearm strength. As trainer and combat athlete Ross Enamait puts it, “Sledgehammer training will undoubtedly improve your ability to maintain explosive power, round after round.”

I am not a forward-thinking workout guy, but in this case I can say I’m ahead of the curve. I was swinging sledges 20 years ago and, just last weekend, I spent three productive hours with a 10-pounder and not only got a killer workout but also managed to produce several hundred pounds of landscaping material.

It’s all part of my current series of handyman workouts. In this case, it was me and my sledgehammer doing battle with 68 square feet of concrete slab that needed to be evicted from its longstanding position next to our back door.

One thing that Enamait and his ilk are missing while they whack away at their tractor tires (see video here) is the strategic thinking required when destroying concrete. You need to focus your punishment at the most vulnerable areas of the slab, a requirement that tends to slow things down to a less-than-Tabata-like experience. Also, it helps to have a long-handled spade handy to pry out the rubble beneath the slab as you move along. This works a whole new set of muscles and offers a timely respite between whacks.

The other great thing about my sledgehammer workout is that it actually accomplishes several goals: I got a pretty intense cardio and strength workout and I got that old slab out of the way so I can put in a more aesthetically pleasing set of stones in its place and I created enough free material to build a retaining wall in the front yard. All of which makes My Lovely Wife even happier than usual.

So, if you happen to have any old concrete laying around that you’d like to remove, get down to your local hardware store and get yourself a sledgehammer. You’ll be surprised at how gratifying it can feel to turn those big stones into little ones.

Experience Life Magazine

The Handyman Workout

Well, last week wasn’t really ideal for making my tennis debut. Rain and wind and cold kept most sane people off the courts, and when the clouds finally departed on Sunday, I found myself spending most of the day catching up on various household projects, the result of which is this terrific functional fitness circuit workout. The trick is to move directly from one exercise to the next — except as noted.

Carpet Pull
Sitting cross-legged at the base of any stairwell featuring stained and smelly carpeting, reach forward with a hammer or other suitable tool in your right hand and, maintaining the natural arc in your lower back, pry the lower end of the foul textile from its moorings at the base of the stairs.

Rising onto your right knee with your tweaky left knee bent at an uncomfortable angle, yank the offending carpet from right to left until it comes free from the riser.

Bring your complaining left knee into an upright position and, bending over at about a 90-degree angle, pull the lousy rug from its staples on the step.

Repeat 13 times.

Cool down by ever-so-slowly prying up the hundreds of recalcitrant staples and nails that some resolute carpet-layer used on the stairs that you now discover don’t look all that much better than the carpet did.

Mower Push
Drag your ancient reel mower out of the garage and position it amid the 8-inch-long grass in your back yard. Holding the handle of your mower at about belt level, fire your glutes, hip flexors and core to power the primitive machine through the unyielding lawn. Try to maintain a steady pace, but if you find yourself stymied by a particularly lush portion of the yard, take a deep breath, pull the mower back from the knot of grass with your upper arms and shoulders as you move in reverse, then, rising onto your toes, explode into a modified sprint to power through the morass.

Perform two circuits, one east to west, one north to south.

Cool down by scanning the hardware store ads for a gas-powered lawn mower.

Gutter Lunge/Downspout Squat
Using a dead-lift move, elevate your aluminum extension ladder from its place on the floor of the garage. Then transport it to the front yard using a series of lunges, taking care not to knock over the bird bath or alarm your neighbors. Rotate the ladder from a horizontal to vertical position by engaging your core belief in a higher power and then lift and balance the ladder while taking tiny steps through your wife’s prized tulips. Taking a measured breath, lower the ladder onto the uneven, slightly squishy ground and position the top against the shiny new gutters that you purchased last summer in the hope that they would keep your basement dry. Steadying the ladder and mindfully reviewing your current life insurance coverage, engage your hamstrings and climb up to the edge of the roof to find that the scrawny fir trees you’ve never really liked have deposited a few hundred pounds of needles into the gutters over the winter. While silently invoking the spirit of the late Max McGee, reach as far as you can to your left and right, scooping the fecund muck from the gutters and dropping it to the ground below.

Descend back to earth with gradual, thankful steps. Grab the garden hose and ascend once again, taking care to avoid whacking your wife’s prized tulips with the hose. Wash down the gutters, reaching farther than is prudent to force the residual shingle gravel into the downspout. Note with some despair that the gush of water seems to be more pronounced at the final bend of the downspout than at its opening.

Descend once again with hose in hand and an eye toward the tulips. Hold a deep squat for the time it takes you to remove the several dozen screws holding the downspout together, scoop out the blockage and reassemble the whole contraption. (Note: It may be advisable to carry a cell phone during this exercise, in case you require some assistance to unfold from your squat.)

Repeat four times.

Cool down by watching the ballgame in your dry basement with the beverage of your choice. Maybe two. Then, maybe a nap.

Experience Life Magazine

Sixteen Tons

There’s a scene
in Shane, one of my favorite
westerns, in which the gunslinger Shane (played by Alan Ladd) and the
homesteader Joe Starrett (Van Heflin) do battle with a gnarly old stump in
Starrett’s dusty front yard. They go after it with axes for a while and, when
they see it’s weakening, they just start pushing on it like nobody’s business.
Starrett’s wife, the lovely Jean Arthur, implores her husband to “hitch up the
team” to finish the job, but Joe will have none of it. It’s personal; kind of a
test of his manhood.

 

That scene has
come to mind on a couple of occasions this past week, as I’ve been digging out
some fence posts in my own homestead. These aren’t any ordinary fence posts. As
my neighbor, Joe (just a coincidence), put it the other night, when he found me
staring dejectedly into a 4-foot hole embracing one of these posts, “Harry put
those in. He didn’t mean them to be moved.”

 

Harry would be
Harry Johnson, the previous owner of this house, who sunk those posts back around the time Shane was playing in the theaters, when concrete must have been cheap and plentiful. This particular
post is one of four Harry planted to hold up a grievously ugly chain-link fence
back by the garage, where My Lovely Wife would like something more dainty.
Hence, the harvesting of the posts. Or the attempted harvest. The lower 4 feet
of Harry’s 8-foot steel pole is encased in concrete and, after two prolonged
episodes with MLW’s ancient garden spade, I can move it around in the hole
pretty well, but can’t quite muscle it up to the surface.

 

MLW has
responded with her best rendition of Jean Arthur, encouraging me to “hitch up
the team” (which, in modern terms, means calling a contractor friend of mine to
get the number of this guy named Schmitty who owns a front-end loader and could
take care of Harry’s posts in no time flat. But I’m feeling a little like Joe
Starrett — that post has gotten the better of me and I feel like I’ve got
something to prove now — so I’m putting off that call.

 

Besides, I’ve
got other fish to fry. MLW has been after me to patch up a crack in the house’s
foundation before the ground freezes, so yesterday we went to the hardware
store and picked out the nicest long-handled shovel we could find for under $15
and I set about excavating around the southeastern corner of the foundation,
which as fate would have it, required that I unearth another of Harry’s
well-planted fence posts in order to get at the crack.

 

I’m used to
these sorts of family handyman setbacks, I should note; a surprisingly high
percentage of these little household projects I undertake feature some obstacle
or other (besides my own ineptitude) that I had not initially expected. It’s
just the way it is. In this case, Harry’s post and its requisite 700 pounds of
concrete was tightly hugging just the part of the foundation where the crack
appeared. So, I started digging and a while later had an impressive pile of
dirt amassed nearby. Harry’ post, however, remained firmly rooted. I dug some
more, this time employing some of MLW’s gardening tools to unearth the earth
between the post and the foundation. Each time I dove in with the hand trowel
and dandelion weeder, a slice of Tennessee Ernie Ford‘s 1955 hit, Sixteen Tons, played in my head: You load sixteen tons / what do you get? /
another day older / and deeper in debt.

 

This seemed to
spur me on, though, and eventually I was able to break through a clod of clay that
revealed the bottom of Harry’s handiwork. I backed out of the hole (St. Peter don’t ya call me / cause I can’t
go / I owe my soul / to the company store)
and the post fell harmlessly
away from the house.

 

This was good, I
thought, noting that Harry had perhaps run short of concrete on this project –
only about 3 feet of cement wrapped itself around the post. And the hole was shallow
enough that I could push down on the top part of the pole and maneuver the
concrete-encased part nearer the surface.

 

This is where
Jean Arthur and MLW would have me hitch up the team, of course. But where they
might’ve seen a big old chunk of Harry’s concrete, I was looking down at a
terrific opportunity to channel Marty Gallagher and deadlift that sucker right
up to terra firma. So, I got my feet set on either side of the hole, tested my
bum knee a little, then went into a squat, grabbed hold of a small piece of
pole sticking out of the cement and, taking one deep breath, lifted it up and
out. It wasn’t what I would call effortless, but I think Marty (and Joe
Starrett) would’ve been proud.

 

Harry? Not so
much.

Experience Life Magazine

Dock of Ages

A week ago, this
knee thing had me a little worried, but it’s been improving pretty steadily in
the past few days, to the point that Saturday’s annual taking-in-the-dock
ritual didn’t even do it in.

 

I think I’ve
written before about this little exercise: yanking heavy metal stanchions out
of the frigid water, pulling up decking and beams, all while trying to avoid
toppling into the drink. My workout buddy (and son), Mr. Parkour, joined me
this time, happy for an opportunity to flex his newfound muscles in a daring
new venue. We were joined by My Lovely Wife’s brother, S.P., who has sort of
taken over the overall project in the absence of his brother, K.P., who bore
the burden himself for several years before deciding that maybe somebody else
could get up early on a weekend morning and drive four hours north for the
opportunity to deconstruct a dock that he maybe trod upon only a couple of
times during the previous six months. I could go on, but you get the picture.

 

It’s an
interesting thing, these family cabins. Minnesotans love the idea of decamping from their urban or
suburban homes for the rustic charm of a northwoods refuge, but when you really
get to thinking about it, it’s like having a second house, which means somebody’s
got to take care of it: cut down the weeds, fix the sump pump, clean up the bat
guano, etc., etc. We’re lucky, relatively speaking (get it?), since this is a family cabin, and thus shared by several
families who would prefer not to own a cabin themselves. That way, each of us
can put off regular maintenance projects in the hope that someone else who
actually makes it up there at some point will pick up the slack.

 

The annual
taking-in-of-the-dock, however, is not something you can put off until someone
else forgets to do it. Come December, Woman Lake will be encased in a large and
powerful sheet of ice, which tends to convulse angrily during the colder months
of the year and, we’ve always been told by our elders, would snap that dock
like so many matchsticks should we be so foolhardy as to leave it in the water.
So we go up there each fall to rescue the dock, which MLW’s father pretty much
designed and built with his own two hands, making it a kind of pilgrimage, I
suppose, except that most pilgrimages are once-in-a-lifetime journeys with some
spiritual significance and this one has more to do with the fear and loathing
engendered by a large sheet of demonic ice that I’ve frankly never actually seen
in operation — which might qualify as a spiritual crisis if you really take the
time to think about it, but I’ve never really seen it that way.

 

It is, however,
a helluva workout — and I mean that in a good way. I could see somebody like
Jon Hinds at the Monkey Bar Gym in Madison throwing a dock into a swimming pool
and getting his clients to take it apart without getting wet: wrapping a long,
thick rope around the stanchions and yanking them out of the water, hauling
4-by-4-foot decking and 16-foot beams — a lot of pulling and lifting and
squatting and lunging. We worked up quite a lather in the 90 minutes or so it
took the three of us to dismantle the monster and stacking the parts up in the
boathouse.

 

S.P., who’s a
cycling and swimming fanatic, remarked when we were finishing up that his
father had to give up on taking in the dock at a certain point because he just
wasn’t fit enough to manage it. I didn’t say anything at the time, but it
occurred to me as Mr. Parkour and I were heading home that I could be making
this pilgrimage and hauling in that dock every fall, well into my 70s, if I
stayed in shape.

 

I’m going to hit
the gym tomorrow anyway.

Experience Life Magazine

If the Shoe Fits . . .







OK, so after
last Monday’s meandering rant about my tendency to meander around the gym with
no particular workout program or plan, I’m happy to note that on my next trip
to the gym I came equipped with not just an idea of how I might punish myself,
but with an actual crumpled-up post-it note on which was scrawled the names of eight
specific, punishing exercises:

 

Kettlebell
swings

Renegade row

Shoulder presses

Sidebridge

Glute bridge

Weighted squats

Tricep
extensions

Weighted lunges

 

Many of these I
had never before attempted, a fact that became painfully obvious at some
inopportune moments (as well as the next morning). Plus, to make the workout
even more distinctive, I decided to try wearing my Vibram FiveFingers barefoot
running shoes. 

 

A couple of
summers ago, I pulled on these skin-tight, toe-isolating rubber-backed foot
gloves and took them for a spin around a nearby soccer field. It was cool to
jog around without worrying about puncturing my feet on some foreign object,
but after a while it became clear that my toes lacked the rugged individualism
necessary to thrive in their own confined space. They seemed to prefer hanging
out together.

 

Anyway, I’ve
been reading a lot about primitive workouts lately, and the whole idea of
scampering along woodland trails without the hindrance of modern footwear is
pretty intriguing. So, in the spirit of mixing things up, I sat down on the
bench in the locker room and began coaxing my communal toes into their own
individual habitats. This is not as easy as it might sound. The FiveFingers are
tight — really tight — and my toes are not easily separated. So, I’m sitting
there like a 2-year-old with his first pair of gloves doing my best to line up
my recalcitrant toes with their prospective new homes and recalling with some
fondness the ease with which I can normally slip on a pair of sneakers. I’m
also thinking I could use a good pedicure — but I’ll spare you the details.

 

After much
persuasion, all 10 little piggies seemed to have found a home, and I strode confidently
out into the gym. An easy 10-minute warm-up on the EDM got my heart pumping a
little and I moved over to the stretching area where I secured one of those
too-thin yoga mats and consulted my list. The big toe on my right foot was
throbbing a bit already, declaring its desire for freedom, but I launched into
a lively set of kettlebell swings nevertheless. This is, by the way, just a
terrific cardio workout — it never fails to get my heart rate up into the 140s.
I highly recommend it. The renegade row? Not so much. I’d seen this move
described in an upcoming issue of a certain fabulous health and fitness
magazine
and figured, How hard can that
be?
The idea is to basically get into pushup position while holding onto a
dumbbell in each hand and simply lifting the dumbbell to your chest a few
times. What I discovered was that it’s not that easy when the dumbbells refuse
to remain stationary. Mine were maybe five-sided, but it would’ve helped if
they’d been square.

 

Shoulder presses
are old hat to me, though I felt a little feeble after my renegade rolls. And I was able to work through
three sets of side and glute bridges, which are basically modified planks. Weighted squats (I used a 40-pound dumbbell) are just plain killers for me,
and tricep extensions — especially while standing — always leave me pining for
more leisurely pursuits. But nothing sends me reeling like any type of lunge
activity
. I like to think it says something about my tranquil nature that I
avoid lunging at all costs, but
anyone who happened to catch a glimpse of me wobbling all over my mat would’ve
simply concluded that I have a no sense of balance. And they would be correct.

 

I have enough
difficulty remaining upright while lunging without any weights in my hands, but
put a couple of 25-pound dumbbells in my mitts and I’m all over the place.
(Note to self: Yoga might be a good idea.) And I’m not making excuses, but by
this time the aforementioned big toe is not at all happy with its surroundings and
I’m wondering whether I may need an emergency pedicure by the time I rip these
stupid anti-shoes from my oppressed feet.

 

Still, it’s a
helluva workout I’ve just completed, and I’m feeling jazzed enough to crank out
a couple sets of one-legged pushups before heading back to the locker room to
liberate my toes.

 

This all brought
up an interesting question for me that had nothing to do with pedicures: Is
this sort of programmed, non-machined and weight-roomed routine a better
workout than what I’ve been doing all these months?

 

To answer that
question, I consciously reverted to my old routine when I hit the gym last
night (with real shoes, BTW): 35 minutes on the EDM followed by a whole bunch
of push-and-pulling on the resistance machinery. The verdict? Get back on the
mats. It’s way more interesting and it’s going to work way more muscle groups
than anything I can do on the machines. Yeah, I’m going to look pretty foolish
from time to time, but what’s new about that? I figure as long as I can wear
real shoes I’m good.

Experience Life Magazine

A Step Behind







The other night,
I was standing in the kitchen minding my own business when my son, whom I now
refer to as Mr. Parkour, walked in to inquire about something or other, and
while awaiting my response grabbed the molding above the door and cranked out a
couple of modified pull-ups. Then, my daughter, who’s always been known around
our house as The Boss Mare, came in and began contesting the conventional
wisdom about pushups and triceps (see earlier post), and then, to show how her biceps worked, got down on the floor
and did exactly 23 pushups, because that’s how many pushups she said she can
do.

 

I have no idea
how any of this happened.

 

For the past
three years I’ve been going to the gym on a fairly regular basis without
noticing any of my moderately healthy behavior rubbing off on my two former-children-turned-housemates.
Mr. Parkour still has a 5-foot-high pyramid of empty Dr. Pepper cans in one
corner of his room — testament to his love for high-fructose corn syrup — and
The Boss Mare, when she’s not on her horse, has been known to spend entire days
on the couch watching Japanese anime.

 

Recently,
though, the two of them and their friends have been taking long walks down
along the river, exploring the hilly terrain between Minnehaha Falls and Fort
Snelling. And, as I’ve noted earlier, Mr. Parkour has been all about running
and jumping and hanging on stuff. He’s also sworn off soda and is making fewer
late-night trips to Walgreen’s for mini-donuts and Milky Way bars.

 

He picked me up
from work a couple of days ago, and after we pulled into the driveway, he
exited the Crapmobile through his open window like some NASCAR driver, leaped
over the three raised-bed gardens in our tiny back yard, and swung into a
pull-up on the clothesline pole.

 

Later, I was
admiring the emerging tulips in the front yard when he catapulted himself off
the front steps and began doing standing broad jumps on the sidewalk. “That’s
all about explosive power,” I commented innocently. “You can train for that.”

 

He seemed
interested. “Can you do this?” he asked, jumping with both feet from the
sidewalk to the second step, maybe 18 inches up. I crouched and exploded — to
the first step. While I was pondering my lack of explosiveness, he nonchalantly
sprung to the top of the four steps.

 

It’s not a bad
thing to live your life vicariously through your offspring. Every parent does
it in one way or another, I suspect. Still, I’m thinking I might want to work
in some new exercises — squats, lunges, and various plyometric moves — into my
routine. See if I can make it to that second step.

Experience Life Magazine

Weekend Workout

The holiday weekend lacked fireworks, though our neighbor outfitted his front yard with a red, white and blue light show featuring the music of John Phillip Sousa, Bruce Springsteen and Ray Charles (the latter singing his own stirring rendition of “America the Beautiful”), which debuted the evening of July 3 with much fanfare and, perhaps owing to a visit or two from less patriotic neighbors, did not favor us with an Independence Day encore. 

I declared my independence from the gym these past three days, which is not to say I hung out in a hammock (wish I had one) sucking on a succession of ice cold Budweisers (I prefer Grain Belt). Nope. There were errands to run, and when there are errands to run, My Lovely Wife and I run them on our bicycles. That meant about 10 miles in the St. Paul hill country (actually 5 miles up, 5 miles down) on Friday, a short ride (2 miles) to downtown Nokomis on Saturday (after a glorious rain shower) and another 8 miles or so to a vacationing friend’s house to feed her cats this afternoon.

Between all the cycling (and sore hamstrings, glutes, etc.), there was gardening, gardening and a bit more gardening. Lots of bending, squatting and other moves that remind me of my age and the relative appeal of yoga. Plus, I dragged out the extension ladder and cleaned out the gutters without succumbing to heat stroke and toppling to a tragic death. All in all, a pretty active three days, even though I never got around to strapping on my heart-rate monitor.

Experience Life Magazine

Formless Function

lifting.jpeg
Domestic chores demand a strong body.

My Friday workout felt hasty and ill-conceived, sort of a circuit-training approach without the “training” part, as I wandered from treadmill to ab-cruncher to lat pull-down to chest press, etc., etc. — all crammed into about 60 minutes of low-energy grunting (I really need 90 minutes to do this right).

Part of the problem was that I was still a little sore from Wednesday’s high-energy workout, and I didn’t want to hurt myself.
I have a meeting tonight, so I think it’s going to be a Tuesday-Thursday schedule this week, which suits me just fine.
I did walk to work this morning, so I managed to get 35 minutes of low-impact, bone-strengthening cardio into my day. This on the heels of a “non-workout” weekend that included a 90-minute hike through the Mississippi River gorge with a couple dozen amateur geologists (including my lovely wife), my annual mid-May trip to the cursing driving range (I have the blisters to prove it), the first lawn-mowing of the spring (long grass and a reel mower make for good cardio and resistance training), and a heroic wrestling match with a garden hose and an extension ladder, during which I managed to clean out my gutters and downspouts without falling to my death (R.I.P. Max McGee).

My lovely wife, by the way, trumped all of this activity on Mother’s day by climbing on her bicycle and pedaling 13.5 miles into a nasty north wind to visit her mother in Roseville — and then she rode all the way back home. That’s 27 miles, I reminded myself as I sipped a glass of cabernet and perused the latest issue of Utne Reader over lunch. (I did cook dinner, by the way. And washed the dishes.)

This all had me reconsidering my earlier assertion about having no fitness goals. In fact, the best reason for hitting the gym two or three times a week is because I want to be able to haul out the extension ladder every spring to clean out the gutters and I want to be able to mow the lawn and ride my bicycle and carry wet laundry out to the line in the summer and chase grandchildren around the yard (though I’m in no hurry for that. . . really, kids. . . . take your time). This is called functional fitness, a concept designed to enhance the ability of geezers like myself to remain upright and reasonably useful in our old age.

Of course, if I really want to pursue this approach, I’m probably going to have to be more strategic about my gym workout. As Gina Shaw points out in this WebMD piece, just cranking away on some resistance machine doesn’t actually work your body in a way that will be particularly helpful to your long-term functionality. In my case, all the lifting I’ve been doing has been working isolated muscle groups, which might make me feel stronger (and look less flabby), but it does little to strengthen the integrated muscle groups that we use to lift or reach or bend or squat during the course of our normal day.

At some level, I’m happy to learn of this approach, even though it will ultimately force me to ask a personal trainer about a new regimen, which to me is akin to pulling over at a gas station when I’m hopelessly lost and asking directions. It’s just not something guys like me do.