Workout: Just Hang on a Second

Monday Workout: Just Hang on a Second

Warmup:

• 5 minute moderate C2 row
• Slow version of Fitness Explorer Warmup

Workout:--> 

• 10 x single-rep Pull-Ups (each rep to last 10-20 seconds with full range of motion)
• 5 rounds of:
  • 30 second Dead Hang (i.e. bottom of pull-up position, any grip) 
  • 30 second holding 1 kettlebell/dumbell above head (from 8kg to 24kg)
• 4 rounds of: 
  • 20 Jump Pull-Ups
  • 20 second Plank Holds
• 3 rounds of:
  • 10 Salamander Press-Up
  • 50 metre Crab walk
• 2 rounds of: 
  • 10 Cliff Hangers
  • 10 Burpee Press-Ups
• 50 step Crocodile Walks

60 Seconds on Bodyweight Training

60 Seconds on Bodyweight Training

The definition:

Bodyweight training is activity based on using your own bodyweight as resistance.  Examples include:

• Air Squats
• Press Ups
• Sit-Ups
• Pull-Ups

There is a misconception that bodyweight training is easy.  But like any activity it can be as easy or as difficult as you want it to be.

Why Body Weight Train?

No (or minimal) equipment required:

No dependency on equipment, which means you can perform your workout: anytime, anyplace, anywhere.  The ultimate in convenience.

Suitable for all:

Most exercises can be progressed (or regressed) - i.e. scaled to difficulty.

Infinite Variety:

Movements can be modified for endless variation - the only limit being your imagination.

Dynamic or Static:

You perform an exercise requiring movement (e.g. the press-up), or you can maintain a static position supporting your bodyweight (e.g. holding the top of the press-up position - isometric hold).

Involves multiple muscle groups:

Bodyweight exercises tend to be compound in nature, rather than using muscles in isolation.  The more muscles used, the more calorific expenditure.  Simple. 

Remove (or reduce) imbalances:

You can become stronger in neglected areas of the body, i.e by focussing on the weaker areas or by working both sides of the body equally.  "The whole is greater than the sum of its parts".  

Natural movement:

Most bodyweight movements work within the ranges of what nature intended, rather than working in fixed, rigid positions dictated by machines or 'fitness' equipment.  This will ensure the main muscle(s) used for the movement (agonists), the opposing muscle group(s) (antagonists) and the supporting muscles (stabilisers) will be working in harmony.

Improves body awareness and mind-body connection:

When you decide to do nothing else apart from focussing on yourself, it is not easy to be distracted.

In closing:

Bodyweight training should be the foundation of all activity, after all the basic principle of movement requires manipulation of our own bodyweight before we can do anything else.  Even getting up out of bed in the morning...  

The above are a few of the reasons why this is an important part of my training regimen. 

Workout: 300 (Hotel Workout)

300 (Hotel Workout)

Working out whilst travelling can be challenging, but here is something I did today on my vacation to keep me active and motivated. 

You can do this in your hotel room, on the beach or even at home - without additional equipment (exception being the tricep dips - but even these can be performed without a chair if required)

Warmup:

A few minutes of Shadow Boxing and Virtual Skipping

Workout:

50 Salamander Press Ups

50 Air Squats

50 Sit-Ups

50 Lunges

50 Tricep Dips

50 Back extensions

300 Reps in total. 

Finisher:

10 Press Ups, 1 min 30 Plank

20 Press Ups, 1 min Plank

30 Press Ups, 1 min 30 Plank

Notes:

Reduce the repetitions performed and increase rest periods depending on your ability.

Nutrition for Health: Sorrel Tea lowers blood pressure

Nutrition for Health: Sorrel Tea lowers blood pressure

  

I am currently in Egypt travelling in the Nubian region.  Without doubt some very interesting sights and wonderful people in this Southern region of Egypt called Aswan.

Today I was introduced to a very popular drink served here known locally as Hisbiscus tea. It is deep red in colour and is based on a dried flower - served either hot or cold.  The locals mention that this is 'good for the blood' as it allegedly lowers blood pressure.  When speaking to a local botanist about this he pointed out that this drink was in fact Sorrel, not hibiscus.  They are just similar looking flowers.  Sorrel as a drink is popular not only in Egypt (as evidenced by all the market stalls stocking it), but also in Sudan, Senegal and other parts of Africa.  It is also a drink popular in Jamaica and the Caribbean. 

Sorrel was a drink I often had as a youngster.  In a Jamaican household the explanation given was 'It's good for you!'  Like many of the foods I was given as a child, (before 'superfoods' became a buzz-word) these were seen as normal and healthy foods - nothing special.  But I suspect viewed as an antidote to some of the nutrient light food that we would often choose to consume given half the chance.

Back to the present - I enjoyed a few cups of Sorrel tea with my Nubian 'cousins' in a small village in Aswan.  Probably been a good 20 years or so since I last drank Sorrel.  It looks like a blackcurrant tea, slightly thicker and quite pleasant to taste.  But more importantly is there any significance to the potential health benefits?

Well there is some research on this:

"Sorrel contains a wide range of vitamins and minerals including vitamin C, calcium, niacin, riboflavin and a group of compounds called FLAVONOIDS which not only give its deep red colour but are now being recognized as a powerful antioxidant which scavenges the body of free radicals that can cause deadly diseases if they are not removed from the body."[1]

Antioxidants can protect against free-radical induced diseases such as cancer, neurodegenerative disorders (e.g. Parkinson's) and premature ageing - so a wide range of these are important in a balanced diet.

There are also numerous studies on Sorrel's LDL (bad) cholesterol and triglyceride lowering properties, which offer protection against heart disease.[2]

I will be taking some Sorrel back to the UK,and look forward to drinking it more often.

Sources:

SORREL AS A NUTRACEUTICAL - HEALTH BENEFITS, The Scientific Research Council (Jamaica)[1]
Mexican Scientific Institute of Social Security[2]