Way of the New Year's Resolution
Dec 30, 2019 23:44:00 GMT
WingsofCrystal, ZETAR, and 1 more like this
Post by purr on Dec 30, 2019 23:44:00 GMT
The purr that emerges from (too much) Christmas and New Year's Eve.
I've been doing stuff like what you're about to read about many new year beginnings (getting varying results, not all good! My choice resolution has everything to do with emerging out of our X-mas/NY's Eve festivities as something of a Fat Cat ) and I'm sure you will have tried similar things, or... sumtin entirely different depending on where you find yourself at the year's beginning. Feel free to share your NY's resolution in this thread...
When exercise physiologists were looking for the best fitness regimen, it turned out that Nordic Skiers, who use their hands holding skipoles for hours moving cross country, in extreme cold, at often 200 plus heart rates, posted the highest values of aerobic power ever. Note that typical 'hunched' forward position of the nordic skier!
NOTHING BEATS A GOOD HUNCH
Leonard Schwartz was a physician and psychiatrist from 1952 to his retirement as Chief of Psychiatry at Montefiore Hospital, at which time he switched tracks to inventing and writing for the field of Excercise Physiology. The doctor turned himself into a fitness guru. He since became considered a pioneer in the field of endurance exercise. Sadly the forever fit doctor passed away May 11, 2010. As early as the 1970’s he had a hunch that Exercise Physiologists were overlooking arm strength in their findings. Then it turned out Nordic Skiers, who use their hands holding skipoles for hours moving cross country, in extreme cold, at often 200 plus heart rates, posted the highest values of aerobic power ever.
Aerobic = training allowing sufficient oxygen to reach the muscles for prolonged use
He felt he was on the right track, and developed an exercise method called Panaerobics, and specialized handweights known as Heavyhands. Panaerobics combines walking and running with unique handmovements, while holding weights. Following the principle of Nordic Skiing, the entire body is used, the training aims at overall strength and endurance, including the fully aerobic use of the upper body. For starters you learn to use your arms and back like a marathoner trusts in his legs.
WORKING THE WHOLE BODY
In the 1980’s I spent much of my free time in the Dutch American Discount Bookstores, in The Hague and Amsterdam, eager to get my hands on anything fresh off the US Bestseller list. I came across Dr. Schwartz Heavyhands manual and simply started training. I combined it with my Martial Arts curriculum, and because it felt good, over the decades to follow I kept returning to the exercises as needed. I need them now!
All you need to get started are some comfortable sports clothes, high quality cross-training shoes, a 4 X 4 indoor training area, or some scenic walking/running paths to take your exercises outdoors. And this:
Two easy to handle dumbbells, with wrist straps, allowing for a relaxed, often even openhanded grip of your weights.
(You may choose to invest in original Heavyhands, or make them yourself. Take a light pair of dumbbells, 1 or 2 pounds each and simply tie a leather strap to it that firmly keeps your hand in place. In time you will experiment with heavier weights.)
So how does Panaerobics work? First there’s the exercises. You simply walk or run in place, or moving forward. As you step with your right leg, the left arm swings the dumbbell up, and vice versa.
The most important thing is to get your steps and swings in a continuous rhythm that feels natural. The wrist straps should be snug enough for you to relax your hands and arms during training, holding the weights in a white knuckled ‘deathgrip’ will wear you out quickly. Proper form here means easily swinging the dumbbells up and down, not pushing them forcefully, but rather ‘throwing’ them where you want them to go!
Combine this with walking in place, running in place, or just walking or running. Exercising ‘in place’ is most suited for indoor/home exercise, where only limited space is available.
Easily swing the dumbbells up and down, and combine this with walking or running in place.
Vary by moving both arms in unison, it’s called the Ski Pole movement, adding hunching forward as the downward swing ends. Practice first standing, bending the knees a little each time the weights move downward. Then experiment with walking and running. Again, get a continuous rhythm going, using two steps for the downswing, two more steps for the upswing, and so on.
Vary by moving both arms in unison, it’s called the Ski Pole movement, adding hunching forward as the downward swing ends. Practice first standing, bending the knees a little each time the weights move downward. Then experiment with walking and running. Again, get a continuous rhythm going, using two steps for the downswing, two more steps for the upswing, and so on.
Ski Poling, both arms swinging together, here shown in standing mode, knees bending each time the weights move down.
Finally, you can mix hunching over/straightening back up like in the Ski Pole move, into all of your Panearobic regime. So regardless whether you are alternately swinging right/left or using both arms in unison, you can bend forward during step 1 and 2, then take your torso back up during step 3 and 4, and so on.
(hunching forward, Nordic Skier style, will train your heart to oxygenate your back musces, like all of your body, but it also mimics harmful (!) back-movements under controlled conditions, offering protection against injury.)
Once you get the hang of the hand movements running in place you can start moving forward, swinging your Heavyhand weights as you walk or run. Just keep the movements smooth, relaxed and natural, get a rhythm going and you're beginning to enjoy Panearobics to the full!
GETTING THE HANG OF DURATION AND INTENSITY
Dr. Leonard Schwartz taking his training outdoors.
Rule of thumb for all fitness training is exercising for at least thirty minutes, three to four times per week. Personally I prefer a 1 hour session of Panaerobics, at most six days per week. My hour divides up as follows:
1) 15 minutes at Comfortable Intensity. A nice and easy pace, varying your moves as you like, you could still carry on a conversation while at this level!
2) 30 minutes at High Intensity. You will breath hard, and feel you’re making an effort. Get a fluid rhythm going, don’t allow for exhaustion or pain.
3) 10 minutes of interval training. Do 30 seconds at Extreme Intensity (out of breath, ‘anaerobic’ training!), then go back to the High Intensity level for one or two minutes, then increase to Extreme Intensity-30sec, back down to High Intensity and so on.
4) 5 minutes at Comfortable Intensity, but using heavier weights (like 6 pound each).
I love closing off with some Yoga Exercises, relax and meditate before entering the hectic day.
Very important: gradually build up toward a schedule like the example above, starting with sessions of 5, 10, 30 minutes, especially if you are untrained and living the sedentary lifestyle!! Allow for several weeks to get your body in basic shape, and always avoid extreme exhaustion and any pain. If you are suffering from an illness, or a pre-existing injury, ask your doctor for advice before embarking on a training regimen.
Resolution for couch potatoes: YOU CAN DO IT!! Just use a gradual build up program, starting out with easy short sessions, then increase duration and intensity slowly, avoiding any pain/exhaustion. Getting fit ought to be a lot of fun!
New Year's Resolutions (or Non-Resolutions) depend on where you find yourself when the year begins.
...WISHING THE ALWAYS SHINING UFO CASEBOOK COMMUNITY,
OUR LOYAL UFO READERSHIP AND EVER WELCOME CURIOUS GUESTS
...A WONDERFUL NEW YEARS EVE TO ENJOY AND REMEMBER...
&
...HAPPY (AND HEALTHY!) NEW YEAR...
purr
SOURCES & LINKS:
Heavyhands, by Leonard Schwartz, M.D., WARNER BOOKS 1982
Way of the New Year's Resolution previously published as 'the best kept secret of weight training' at Alienhub.com by Wolf Medicine