Working Out On The Road: Parts 1 – 5
Training on the road : Part 1 K.I.S.S. Training in hotel rooms, airports, or driving 3,100 miles across the country doesn’t have to be complicated. Programming can look something as simple as this: 1 Upper body or Core exercise 1 Lower body exercise & 1 Stretch/Mobility exercise Below is what I did yesterday stopping approximately every 100 miles at service plazas: 1. Push ups x 50 (two sets of 25) 2. Body weight squats x 50 (two sets of 25) 3. Spider-Man T-spine rotations x 2 min ea side 4. Bonus** Text and squat 5 min (elevated your heels if need be!) Over a days time I was able to accumulate 250 push ups and squats, 20 min of stretching, and 25 min of sitting in a deep squat. Not too shabby. So the next time you’re on the road take 10 min movement breaks every hour or so. Your body and mind will thank you for it. PS Don’t worry if you look weird. THEY’RE the weird ones, because the last time we checked ” there’s no cool kids table at the old folks home” – @kellenmilad http://www.kellenmilad.com/laying-the-groundwork-kneeling/ Happy Travels!
Training On The Road: Part 2 – Hydration As the hours slowly pass sitting in a plane or a car, hydration is not something we usually think about… Well, it should be! You’re tissues are composed of 79% water! Water acts as a lubricant for your joints & muscles. If you’re dehydrated, even just a bit, it’s likely contributing to the stiffness and achey feeling you get after not moving all day. Along with lubricating joints, water: • Moisten tissues in mouth, eyes and nose • Protects body organs and tissues • Dissolves minerals and other nutrients to make them accessible to the body • Regulates body temperature • Flushes out waste products from the kidneys and liver • Carries nutrients and oxygen to all parts of the body How much do I drink? – A good baseline is half your body weight in ounces. For me that’s 95 oz. a day. This number of course fluctuates based of the individual (activity levels, diet, size, sex, genetics, the source i.e. coffee, soda, sport drinks, beer, wine) but this is a solid place to start. Your fluid replacement should also be matched with electrolytes so that the water you are drinking, is absorbed by the body and doesn’t just pass through you. I always add a couple pinches of Celtic sea salt to my water. (Learn more here: http://www.mobilitywod.com/2011/06/episode-277-lets-get-real-about-about-summer-time-hydration/) Don’t complain about peeing too much… It’s a good thing! It forces you to get up and move. If your drinking the correct amount, you should need to go every few hours which is a perfect time to get in your 10 minute movement sessions (see part 1 – K.I.S.S.) Yesterday’s workout (done approximately every 100 miles): 1. Walking lunges x 25 ea. leg 2. Band pull aparts to the chest and above head x 25 ea. way 3. Table (or use the hood of your car) hip stretch w/ Isometric holds in ext rotation & int rotation x 10 breaths all 4 ways 4. Shoulder Controlled Articular Rotations x 15 ea. arm Accumulated 125 lunges ea. leg, 250 band pull a parts, 20 min of stretching, & 75 CARs on ea. shoulder. Stay hydrated and keep moving! You don’t want to start looking like the front seat of your car now do you? Happy travels!
Training on the road : Part 3 PRI sitting/resting positions I took my first PRI course two years ago and I’d be lying if I said I wasn’t skeptical. But the more and more people I train, assess, and do manual therapy on, the more I’ve come to realize the left AIC pattern is for real. We are asymmetrical creatures. We have a heart on the left, and a liver on the right, ect… PRI has some of the best “correctives” for battling these asymmetries. Notice I said “some”. PRI is only a piece of the puzzle. There are hundreds of other methods, systems, and “correctives” that also work to manage dysfunction. My suggestion is to take the course and find out where PRI fits into your philosophy. PRI has some really cool ADLs or “Activities of Daily Living” suggestions and for this series I’d like to share their recommended sitting positions to combat the Left AIC pattern. (See photos and an explanation of the PRI sitting positions here: https://www.facebook.com/pages/Movement-As-Medicine/430298263713517?hc_location=timeline) Yesterday’s workout Done approximately every 100 miles. Five total stops: 1. Jump squats 2 x 15 reps 2. Frog stands 2 x 30 second holds 3. Downward dog to cobra x 10 breaths in ea. position 4. Bear crawls x 20 Yds forwards & backwards Learn more about PRI Here: Rest Postion – http://vimeo.com/5410148 PRI – An Evidence based Approach http://www.posturalrestoration.com/resources/dyn/files/1061713z5a67a396/_fn/PRI_An_Evidence_Based_Approach.pdf Happy travels!
Training on the road:Part 4 – Jumping Rope Other than jumping rope being the one of the oldest, cheapest, and most portable piece of exercise equipment there is, there are a few more reasons it’s worth your time learning how to do… Jumping rope is: 1. Self-Correcting- “Jumping rope is barely possible with poor form or poor technique. Everyone will make consistent mistakes and be interrupted by a rope that catches on a foot. The rope is the coach. Jumping rope is what I call a self-limiting exercise. Truly poor technique will prevent the participant from performing the exercise, so bad movement patterns cannot be reinforced. This is the most important reason for jumping rope.” 2. An Excellent Way to Cross-train- “Consider the benefits for your athletic performance. For swimmers, cyclists, and other athletes who may feel jumping rope is not sport specific or functional, it’s still an excellent way to cross-train. Athletes in sports such as ice hockey, cross-country running, Olympic-style weight lifting, and alpine skiing also benefit from the quick footwork involved in jumping rope.” 3. Posture Specific– “Distance runners, dancers, martial artists and athletes in paddle sports may feel that jumping rope is not the best choice for improving stamina. Although jumping rope may not seem sport specific, it is extremely posture specific. It improves the ability to maintain a long spine and actually has far less impact than sprinting or jogging.” 4. More Efficient Than Other Forms Of Cardio- “It takes less training time to jump rope than to run for the same benefits. Because jumping rope requires greater technique, it incorporates more muscles, both the muscles that move and those that hold the body stable. Jumping rope requires a greater expenditure of energy. Turning the rope increases the level of intensity.” *** Thank you Gray Cook – Self Limiting Exercise: Jump Rope http://graycookmovement.com/?p=406 Yesterday’s workout x 5 rounds: 1. Split squad holds 2 x 20 seconds 2. Hero pose with shoulder stretch 2 x 10 breaths in ea. position 3. Ab Rollouts 2 x 10 4. Jump rope 2 x 1 min Happy Travels!
Training on the road : Part 5 – Play = Training, Training = Play It’s not a mistake that in this 6 part video series I play around with things like crawling, cartwheels, frog stands, jump rope, sprinting, balancing on benches, body weight transitions, and climbing trees…. Exercise doesn’t have to be boring! Nor do you need the confines of a gym to work up a sweat. The world is your gym, and your life is your workout! There is a time for play, a time for practice, and a time to train. “Play is emotionally driven and very random. Yet there’s full engagement—quite a bit more engagement in play than there is in a person’s gym workout. When children are on the monkey bars in a playground or on a balance beam, they’re randomly playing. They’re not trying to be a world-class gymnast. They’re totally engaged in that balancing activity, far more engaged than somebody who considers training something done at the gym plugged into a headset while drudging through a treadmill jog. The engagement part of play is absolutely amazing. That mind-body experience is part of the neurodevelopmental system as we grow and learn to use our bodies in differing environments. Play is what we’re engineered to do until we find activities we love so much that we want to practice them. Once we’ve practiced them, we want to elevate our status and have organized training for them. Play is where it all starts.” – Gray Cook – Play, Practice or Train—Which Comes When? http://graycook.com/?p=1321 So the next time you go to “exercise” ask yourself: Am I playing? Am I practicing? Or am I training? Workout # 5 was done approximately every 100 miles. Five total stops: 1. Single leg squats x 5 reps 2. 90/90 Bear Sits x 20 total switches 3. T-Spine Bridges x 10 total transitions 4. Cartwheels x 6 leading with the Rt hand 6 leading with the Lf hand Happy travels!