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Cycling Along Canals of NY

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    Vitesse Press Blog

    Fitness advice and examples from Vitesse Press

    Tag >> strength training
    May 08
    2009

    Core Strength: More Than Your Abdominal Muscles

    Posted by Dick Mansfield in strength trainingcore strength

    Woman doing bicycle crunches on a matRecent attention to the development of core strength suggests it is more than just a trendy buzz word. Core conditioning involves strengthening the many different muscles that stabilize your body along your shoulder, pelvis, and spine, and are responsible for a strong foundation for your body while moving. A strong core allows your other muscle groups to work together as one stable unit. It is important to create a strong core from the inside out to protect your body from injury, support the development of a strong back and chest, and to maintain good overall health. Along with developing strength in the core muscles, it is important to work on improving flexibility. Participating in yoga activities even once a week will help you develop improved balance and range of motion in your joints, a strong factor in preventing injury..."  (read whole article from Shape Up America newsletter)
    Apr 03
    2009

    Cutting Wood - a full-body workout

    Posted by Dick Mansfield in strength trainingpersonal reflections

    This is the time of year in Vermont when folks (like me) with wood stoves are out of dry cord wood.  Yet, on many cool damp spring days, a wood fire is welcome.  So we scavenge around looking for orphan chunks emerging from the melting snow and burn just about anything we can get our hands on.  And we vow to put more wood away for next winter -- and start now.
    Wood pile in woods
    I burn wood to save oil, to enjoy the ambiance of wood fires, and as a way to get some good strength workouts.  With thirty acres of forest, it’s not a question of buying already-cut wood -- although I must admit I covet some of the big woodpiles I see -- knowing that one or two truckloads delivered it.  But my addiction to cutting and splitting wood began long before we moved back to Vermont.

    In the mid-80’s, I was doing a lot of ski racing. I got stoked for cutting my own firewood when I read that Gunde Svan, at the time a champion Swedish Olympic XC skier, trained with his buddies in the off-season by cutting and splitting wood.  Well, I don’t think emulating him helped get me faster on skis but still, years later, I work on firewood in our woods as part of my exercise routine.  Horsing chunks around and swinging a maul to split them, like I did today, is a great full body workout.

    We have a lot of gnarly soft maples and often, on winter walks with the dog, I’ll eye trees for deformities and possible harvesting.  I drop a bunch of trees each winter to let them dry a bit and to get them down before birds start nesting.  This time of year, it’s time to get serious about getting wood read so it will dry all summer (In a perfect life, I’d be working two years ahead.)

    The trails are way too muddy for the tractor -- and will be for a month or more -- so I lug the chain saw and all the accoutrements out a quarter mile or more and start cutting up the downed trees into 16” lengths.  Then I bring out the maul for some splitting.  The woods resound with unkind words as I work over some of the stubborn chunks.  There’s a certain satisfaction to finishing off one of the tough cases -- and there will be a certain satisfaction next winter when I load each of those babies into the wood stove.  I’ve told more than one, “Take that, you SOB,”  as I load it into the firebox.  Childish yes, but satisfying.

    We’ve all heard Thoreau’s quote, “firewood warms you twice” -- once when you split it and once when you burn it.  Sorry Henry, it’s more than six or eight times.  Let me count the ways:
    1. Starting the saw and cutting down the tree, then cutting it into stove-size lengths.
    2. Lifting the chunk on to a splitting stump and swinging the maul, usually more than once. (I know, a power wood splitter would make it go fast but “what would Gunde do?)
    3. Stacking the wood out in the woods for the summer.
    4. Lifting the chunks of wood into the bucket of the tractor.
    4. Offloading the wood and stacking it.
    6 Moving armloads of stacked wood into the house.
    7. Burning the wood.

    So, no need for a gym membership for me.  My Nautilus workout is bending and moving heavy chunks, whacking away at them with a heavy maul, and lifting them up to stack them in the woods.  Of course, this fall, I’ll get another workout by loading them in the tractor bucket, and then restacking them by the house.  But by then, the wood is drier and much lighter so it’s easier on the back and legs.

    When we bought our house here nine years ago, I didn’t appreciate the appropriateness of our address.  We live on Wood Road.

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    Feb 24
    2009

    Avoiding "kid-lugging" injuries

    Posted by Dick Mansfield in strength trainingHeidi HillFit Family

    From the book, Fit Family by Heidi Hill

        I had trained steadily for the half marathon: building up my mileage gradually, pushing the kids in the running stroller in a five-mile loop with hills, and felt great for my first long race in years -- the first since the kids arrived.  The day was perfect and the first half of the race went well.  Then I developed a pain in my lower back that seemed to get worse as I ran.  “It’s from lugging Julia on my hip every day,” I thought.  I went on to finish the race but vowed to include a section in this book on ways to avoid these “kid-lugging” aches and pains.
        image of back Lifting kids is a lot different from lifting weights: first of all, you’re probably not warmed up, secondly, when was the last time a Nautilus machine wiggled and said “No, daddy.”  Whether you are reaching over to lift a toddler out of a car seat or hoisting a 30-pounder on your hip in a store – there’s a good chance that like me, you are a candidate for lower back aches and pains.   
        With the help of a couple of experts, I want to lay out some ways for women to get back into shape after baby, and how both parents can do a few things to strengthen the muscles used in carrying babies and toddlers. You won’t have to join a fitness club or buy a strength machine or set of weights – although that’s certainly an option. No, these ideas are in two areas: building core muscle strength and proper stretching. Knowing that with kids, time for exercise has to be snatched when available, I’ll show you can incorporate these into your daily routine.

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