Fitness Equipment Minimalism

October 18, 2019

 

View this post on Instagram

STRENGTH TRAINING WORKOUTS NEED NOT BE LONG OR REQUIRE MUCH EQUIPMENT. Whether you exercise at home, at work or on-the-go, short workouts with minimal equipment are your best friend. No more excuses. In the next few weeks i plan to demonstrate a few simple routines. It’s important to note that equipment is not actually necessary for resistance training. It is 💯 % possible to work the entire body using only your body weight, for FREE. With that said, equipment can be very useful and help make things more interesting. My top 3 equipment recommendations are: 1) Resistance Bands 2) a single Kettlebell 3) a single Dumbbell. Resistance Bands are typically inexpensive and kettlebells or dumbbells can often be found used (and you really only need ONE of either). Last week I talked about the essential exercises for a short total body workout. Next week I will demonstrate an example. #austinpersonaltrainer #austinpersonaltraining #resistancetraining #strengthtrainingathome #dumbbellworkout #kettlebellworkout #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


Books on Injuries, Prevention of Injuries

September 11, 2019

 


Inspiration from Centenarians

September 9, 2019

…more thoughts on Resting Heart Rate & Heart Rate Zone training

September 7, 2019

View this post on Instagram

You don’t need to own a heart rate monitor to exercise effectively. That is a myth. With that said, I do think monitoring heart rate has value. Just know that you can absolutely gauge most any exercise of any type by the way you feel while doing it. This is often referred as the Talk Test. If you can easily talk, the exercise is considered lower-intensity. If you can’t, it’s more intense. Obviously, there is plenty of room in between. Don’t make the mistake of thinking all exercise need be intense to be effective. It’s not just about burning as many calories in one session as possible, it’s also about sustainability. In other words, can you repeat this for a long time to come without quitting? The average person quits exercise within the first six months. I would argue that the average American needs more lower-intensity exercise… done more often. I’m talking about something like dedicated Walking most days of the week. It’s great if someone does some form of really intense exercise once or twice a week (if they are healthy enough to to so) but not if the other 5 days are all rest days. Move more often, even if it’s low-intensity. Adequate DAILY movement is always the correct choice. Our bodies were made to move. Walking is the best choice, that is why we have legs. Aim for a goal of lowering your resting heart rate by the end of the year. (For healthy heart rate zones, Google: “karvonen formula calculator”). If you really want to do higher-intensity (HIIT) exercise, try getting your resting heart rate UNDER 60 before doing so if possible. Consult with a medical professional if you have any specific concerns or conditions. #bssbbooks #restingheartrate #walkingasexercise #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


Thoughts on Jumprope

August 20, 2019

 

View this post on Instagram

When was the last time you tried to JUMPROPE? It’s probably been a while right? Skipping rope is a legitimate skill that requires practice. It’s not easy in the beginning and does take time but worth the effort. I consider Jumping Rope to be what I call a “fountain of youth” exercise. This would be anything that preserves or builds back movement abilities that we tend to lose quickly with inactivity and aging. The ability to run, hop and jump might seem trivial but it’s the difference between being a “spring chicken” or “old beef jerky”. Jumping Rope is an excellent way to put some “pep back in your step”. It’s also an excellent way to burn some extra calories and improve your conditioning, aka “cardio”. 5-10 minutes is typically all that most can handle in the beginning. It’s ok. Most folks won’t be able to last but about 20 jumps before resting. Some less. You may hit your feet every time the first few tries. That’s ok. Don’t quit. Any effort is good effort. Another thing I really like is that it keeps us on our toes, literally. Crashing down on the heals of the feet is not typically desirable. People often do this while jogging on concrete. This combined with poor running form literally destroys most people’s knees, feet and ankles. Jumprope is a great way to teach the body to absorb force using the calves, the body’s naturally shock absorbers. #bssbbooks #blueskystrongbox #jumprope #healthandfitness

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


Strength Training in Space

February 6, 2019

View this post on Instagram

The negative effects on the body while in space can be dramatic. The lack of gravity can leave muscles & bones under-stimulated, resulting in a serious decrease in strength and bone density (think… NOT being able to walk.) Nowadays, everyone spending time at the Space Station is required to do exercise, especially Strength Training and Aerobic Training. While they have the option to do a variety of different exercises using a custom resistance setup, the DEADLIFT is an important exercise because it strengthens many of the body’s muscles involved with maintaining upright Posture. Even with the aid of gravity here on Earth, many humans do not get enough weight-bearing activity to maintain optimal levels of Muscular Strength and Bone Density. These are just a few reasons why Resistance Training is so important. In the late 18oo’s/early 19oo’s, the Deadlift exercise was actually called the HEALTH-LIFT because of it’s many known health benefits. Everyone needs to Strength Train. The Deadlift can be a great choice for many. There are many different ways to do a Deadlift that can be safe and effective for most any human, regardless of age, gender, health status, fitness level or experience. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


How Well Can You Crawl?

August 3, 2018

 

View this post on Instagram

I appreciate simple things. I also appreciate that simple and easy are not the same thing. They say you can tell a lot about someone by the shoes they wear and how they walk. I can do the same watching someone crawl. A very simple thing to try (but may prove to be more difficult for some) is to walk/crawl down to the ground and come back up to standing using mostly your upper body and whatever flexibility you currently have. Try to do several in a row if you want. (After years working as a fitness professional, I can honestly say that, as easy as this may be for regular exercisers, it’s often quite difficult for those that are sedentary.) Did it make you breathe heavy? Was it challenging to move the weight of your body around? Did you feel tight in a few areas? Perfect. This would be a great place for you to start exploring movement with your body. Yes, it also burns calories too. Just make sure nothing hurts when you do it. It is ok if it doesn’t look perfect. The point is to begin getting more comfortable being uncomfortable. I recommend practicing this daily. You don’t need to get all sweaty while doing it. Not yet anyway. For now, don’t even worry about counting any reps if you don’t want to. I would rather you put all of your energy toward simply moving better. You’ll know you’ve made progress when it feels easier to do AND begins to look more and more graceful over time. You can always upgrade to BEAST MODE later on if or when things drastically improve. But for now, master the fundamentals. They are never to be overlooked. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


%d bloggers like this: