Strength Training vs Cardio

Strength training carries more benefits vs cardiovascular diseases, according to a recent study:

“While it is well known that physical activity is important for heart health, neither research nor recommendations consistently differentiate between the benefits of different types of physical activity. New research, presented at the ACC Latin America Conference 2018 in Lima, Peru, found that while all physical activity is beneficial, static activities—such as strength training—were more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling.”

https://www.medicalnewstoday.com/articles/323732.php
https://www.alphagalileo.org/en-gb/Item-Display/ItemId/170906

Just testing

I’ve downloaded the WordPress app for iPad. I have it for my iPhone, but it’s pretty clunky. I’m just testing it out right now. I know I haven’t kept up with the WordPress interface(s) — I’m more accustomed to the old way of things — but I want to see how things are working at the moment, just in case I want to do anything with it. Thanks for checking in here!

A quiet rainy Saturday

John-Dani-Sissy-Nate.png

Top to bottom: John, Dani, Sissy, Nate.

I had four kids in the house today. It was a quiet rainy Saturday, and after doing the weekly food shopping, I took a nap, then I made my famous lemon pepper chicken. It’s one of the few things I cook that everyone seems to love.

Several of us had some really good and deep talks about what’s going on in our lives. To be sure, there are some things that we’d all change, but one of the things we are most happy about is how close we are as a family. We’ve all been through so much together (and on our own). The die is cast: we know we’re all in it together.

Later tonight we’re all going to see the new Justice League movie. It’ll be a letdown. All of my kids are already superheroes.

Shoot for the stars: you may miss a rep on occasion, but there’s always next week

Today, I missed a rep (and set) on squats today for the first time ever. You could say that I successfully completed two sets at 205. But it was that third set, which I hadn’t originally intended to do, that got me.

I had done 2×5 at 205, working toward my third set of five. I got two reps in, then on the third one, I squatted down, then tried to get up, and all of a sudden, the bar was sitting on the rails.

Of course, there’s a business metaphor for this. It came in the form of an admonishment to me some years ago – someone said “shoot for the stars, even if you don’t make it, you’ll have gone a long way.

As an old guy, I have to be careful about the weights I lift. Inching up brings perils with it. Still, a couple of weeks ago, I managed to deadlift 3×300 lbs. The big numbers no longer scare me as they once did.

Today, I did one set and two reps more than I originally intended. I’m going to shoot for 250 on squats for at least a couple of reps, before the end of the year. I’m very confident I’ll get there. I’m really happy with the kind of training volume I’ve been doing.

A low-bar position on the squat puts more stress on your glutes and hamstrings, and less on your quads and knees

A “low-bar” position on the squat puts more stress on your glutes and hamstrings, and less on your quads and knees (from Mark Rippetoe, “Starting Strength” pg 55).

By the way, one of the perils of squats is NOT hurting your knees. One of the reasons why there’s a big discrepancy in what I can squat, and in what I can deadlift, is because I had been doing squats the wrong way, and I was fighting a case of patellar tendinitis.

But there’s a right way to do squats (the “low-bar” variety) that puts more of the work on your glutes and hamstrings, and goes far easier on the quads and the knees. My knees actually feel better once I start lifting the heavier weights with good form.

See Mark Rippetoe’s book “Starting Strength” for details, or check him out on YouTube.

The only game in town

I’m at the airport for a 5:00 am flight. The sign says “Breakfast served 4:30-10:30”, but the guy here is open and crankin’ them out at least 3:45. He’s the only one open, and he’s “suggestive selling” too. He’s the only game in town, and he’s probably the guy who consistently makes and exceeds his numbers. Love the attitude!

15 My mouth will tell of your righteous acts, of your deeds of salvation all the day, for their number is past my knowledge.

16 With the mighty deeds of the Lord GOD I will come; I will remind them of your righteousness, yours alone.
17 O God, from my youth you have taught me, and I still proclaim your wondrous deeds.
18 So even to old age and gray hairs, O God, do not forsake me, until I proclaim your might to another generation, your power to all those to come.
19 Your righteousness, O God, reaches the high heavens. You who have done great things, O God, who is like you? http://esv.to/Ps71.15-19

Your Body’s Power to Adapt

Strength-Training-Push-Pins

This is an amazing story. In short: man falls off roof, and has both tibia bones shattered. Lots of pins surgically implanted in leg bones. Man begins strength training. Natural bone growth pushes pins out of both legs. Man enters powerlifting competition and deadlifts 600 lbs. Within a two year period.

Here’s the article: http://startingstrength.com/article/barbell_training_as_rehab.

Here’s a current video/podcast: https://youtu.be/TWN2t4WHxxs.

His bones and muscles responded to the training, to the extent that bone growth pushed the pins and hardware out of his ankles and into the soft tissue. Within seven months of training, his bone growth, driven by the stress of a linear progression, had compromised the hardware in his left ankle. “I could see where the pins were protruding and beginning to poke out, just under the surface of the skin,” says Brian.  The hardware in his left leg, which was supposed to be a permanent, lifelong addition to his body, was removed via surgery four months after beginning the Starting Strength program.

Pins were removed from his other leg shortly thereafter.

Strength training, in a regular, disciplined program, captures and maximizes your body’s power to adapt – to injuries, to stresses, to training – we have amazing recuperative powers built into us. And that works in any stage, almost any situation in life. If you can focus and put your mind to a thing, God has built into our human bodies and minds the kinds of resources we need to recover from major traumas (much less, the day to day troubles of life).