New2U Cross-Training Challenge for March - Kettlebells

While I've tried quite a few things in the name of fitness in my past (a by-product of being on the planet for more than half a century), I had never tried Kettlebells. I had done some reading in the past on them, but just wasn't "sold" on their unique approach to fitness. I have a full rack of dumbbells at home, and although they mostly just keep the rack from flying up and hitting the ceiling, I had thought that they were pretty much the same.

However, there are just some kettlebell moves that one would be "challenged" to do with a dumbbell, so I went ahead and got one. At first I just got the one to the left, and a video with a kettlebell workout. A day or two later, after trying out some of the workouts, I learned that for me this just wasn't enough weight, so I picked up the one to the right as well.


Let's just say that an extra 10 pounds makes all the difference in the world.We all know that an extra 10 pounds around our middle makes difference, but when you start swinging these things around in a controlled fashion, that extra weight changes the whole nature of the workout.

I've done several workouts with these now, and they can be quite challenging. The two arm swing isn't too tough with the weight I have, but the one arm swing is a bit of work. I also do a type of "round the body" exercise where you pass the kettlebell from the left to the right hand in front waist high, then from the right to the left in the back at the same height. The figure eight between the legs is also an interesting one, but I have found that the Turkish Get Ups are some of the most challenging. The extra weight on this one really brings the core strength, stability, and concentration on form to bear and hits quite a few areas of the body at once.

There is even a version of a situp  (in the first 30 seconds of that video) where the kettlebell is held by the "horns" with straight arms above the chest while laying flat on your back. Then, while keeping your arms straight, sit upright and as you do, keep your arms straight and transition the kettlebell to being directly over your head (elbows by the ears)...then return to the beginning position with control. Three sets of 10 of these will remind you where your abs are. :-)

I tried the Goblet Squat with the 20 lb. kettlebell for 1 set of 10, and it felt good while doing it, however, later in the day I noticed my knees right at the apex of the patella had a burning sensation when I squatted down (even without weight). Also, it really worked my upper hamstrings and made them pretty sore (right under the glutes for about 2 to 3 inches). Since I have a long race coming up (fingers crossed), I won't be doing them again until after the race, but this is obviously a weak area for me as well (and I probably went a bit too low for me at this time, which is why the knees were sore). The knee pain lasted about three days (getting better each day), and is now fine. Could have been too heavy for this exercise as well.

This isn't something that I do every day, but I do plan to put this into the rotation of the other cross training I'm doing. It doesn't take a great deal of time to get quite a workout. The twisting and swinging motions take your body through unfamiliar movement patterns (at least they did mine), and the weight being on the end adds to that effect.

All in all, an interesting cross-training option, and not overly expensive....as long as you aren't buying a complete set for home use (which could REALLY get pricey). I just bought one of each size for now, and we'll see how it goes.

Hopefully in the months ahead, I'll try things that just aren't for me. If not, I'll have to quit work since I simply won't have time to fit everything in otherwise. ;-)

Happy Running Everyone !

New 2 You Cross-Training Challenge for February

The idea of trying something "new to me" 12 times in 2012 originated with Kim over at (Just) Trying is for Little Girls, and I "signed up" for the challenge she got started with this post. 

This is my second "new to me" thing, and it went very well. Last night I went to the first Yoga class I've ever tried, and I have to admit that I had a good time with it. The instructor has been teaching in my area for the last eight years, and was very knowledgeable and talented while at the same time being very low-key and laid back. The studio is in an outdoor mall type area, and is very nice on the inside with a minimalistic decor. It is literally on my way home, so it was convenient, and called Yoga Synergy Spa.



The class was a Yoga 101 Beginner class that lasted about an hour, and the hour really went by very quickly. In addition to the instructor, there were four other students in the class and they were very nice. The lesson started promptly at six, and we began with some New Age music playing in the background (the entire class on a low volume) with just some seated relaxation and breathing. According to the instructor, this class was primarily a Vinyasa type of Yoga at a very elementary level.


The instructor made it clear to everyone in the class that while she was there for guidance and information, that they were to listen primarily to their own bodies and not strain or stretch painfully. For each of the poses through which we progressed, she explained where it "should" feel a bit uncomfortable, and where it should not (in other words, if it hurts here, don't do it). She modified poses for some in the class that found the pose as demonstrated uncomfortable, and was just very pleasant.

I would definitely be at a complete loss to communicate a pose-by-pose description of the class, but we went through various standing and seated stretches, some core work where we started on all fours and lifted one arm forward and opposing leg backward -- alternating that extended position with a "curled" position where the knee was touching our chin/forehead (which really worked the abs), a Tree pose to work on balance, the Pigeon pose to stretch out the hips (with a variation I had yet to try that was interesting), a short circuit where we transitioned between Downward Dog and Cobra, and a circuit that had us in a lunge-type position.

All in all, I had a nice time, and it was fun. I'm on a $15 for 15 calendar days promotion, so I'll for sure go back over the course of that time to see what else I can pick up on. I definitely learned something last night...some things I was doing right on my own ("I learned it from a booook"), some modifications to try, and some things I still need a LOT of work on.

There is definitely a whole world of things to learn and experience in the world of Yoga, and I just barely scratched on the surface of one facet of it....but had a good time doing so. What I did last night was not an overly taxing physical workout, but I can see the potential for that type of Yoga workout if I tried one of the more challenging classes.

Happy running everyone !!!

Something New, and something scarey

This morning, in the name of trying new things and getting out of the ruts I tend to travel in, I went to the gym to do a bit of cross-training on a piece of equipment I've never tried. The idea of trying something "new to me" 12 times in 2012 originated with Kim over at (Just) Trying is for Little Girls, and I "signed up" for the challenge she got started with this post.

It was a beautiful morning (for January at any rate) this morning, with little wind, no rain, and temps in the low 50's...perfect running weather. The problem with that for me is that I had a bit of a "scarey experience" yesterday so I won't be running until I can see my sports chiropractor about it (a little later this morning as it turns out...he had a cancellation :-)). But more about that a little later.

My first "new to me" challenge involved this piece of equipment...

This is a recumbent elliptical, made by Octane Fitness, and is their xR6000 model.At first I thought that since this is a seated elliptical, that it would essentially be just an easier version of a standing elliptical. It is marketed (in part) to those individuals who have lower back issues, or cannot otherwise stand for a workout.

Ah, but I was wrong.

There is a 5 position lever that allows you to set the recline level of the seat, along with a lever under the seat itself that allows it to slide up and down (which allows you to adjust the distance from your seat to the pedals). The readout expresses the pedal and/or pole rate as speed in cycles per minute.

Although there are many programs from which to choose, I set it to Manual, Level 8, for an hour. While I suppose one "could" use both the pedals and the arms at the same time, I found this to be a bit uncomfortable (or at least not what I was in the mood for), so I setup an alternating pattern and tried to hold the speed between 80 and 85. For the first 10 minutes I used legs only, and when holding on, held onto the handles next to the seat. From the 10 minute mark to 12 I put my feet on the foot rests just above the pedal pads, and kept up the same pace with just the arms (that was a challenge). From there and for the remainder of the time, I would use legs from the 2 min. mark to the 10 min. mark (12:00 - 20:00, 22:00 - 30:00, etc.), then switch to arms from the 10 min mark to the 2 min. mark (20:00 - 22:00, 30:00 - 32:00, etc.).

This worked my quads and glutes a fair bit more than either my real bike or the stationary ones at the gym, since on both of them the angle from the seat to the pedals is more vertical. That allows you to "get over" (or on top of) the pedaling action when difficult, and this just doesn't allow for that. And of course the arm work was all different.

I've got to admit that I enjoyed it, and will probably do it again. My final readout looked a bit like this (excuse the "flash")...

 

So it was a decent workout from both the calorie's expended perspective, as well as the other elements mentioned above.

Now, for the scarey part...

OK...well, maybe not that scarey, but it was disconcerting to say the least. I was out on a four mile run on Thursday morning, and at a hair over 3 miles into the run, my right knee just sort of gave way (no pain, and only for a fraction of a second). I didn't fall, so I kept running although a bit shaken. I was more or less fine up to the 3.5 mile mark, where it happened again, but this time several times in rapid succession about 2 to 4 seconds apart. Once again….no pain, just like a signal sent to my right leg and knee to just stop working and relax for a second. I stopped at that point and just walked it back home.

After thinking about it for a bit, I'm thinking I must have pinched a nerve in my back or something, since I did have sort of a "hitch in my get-along" right about where the arrow is pointing...

 It was scarey and a bit weird though. It wasn't that it was painful (because it wasn't at all), but if my leg gave out for just a bit longer, I might have fallen (or tried to catch myself mid-fall, which is usually worse). I'll see my chiropractor today since it is still sore there, and see if I need an adjustment, manipulation, or just a bit of time. This is quite different from anything I've dealt with thus far, and I have to say that I'm not a fan of parts just deciding to take a mini-vacation mid-stride. I might have strained my back a bit (although I didn't feel it at the time) by putting the Christmas decorations in the attic, but we'll see.

What a drag it is getting old.. :-)

Happy running everyone !!!