Better Than Running

 As people get older, they often lose the ability to run -- or just don't like to do it anymore -- for various good reasons.  The usual culprits are the high impact taken by the foot, knees, hips and back, but lesser recognized, is the feeling of being winded -- and the reason for this is the high impact on the torso, knocking the wind out of the body from that jolt as the foot hits the ground with at least half of its bodyweight.  

Absorbing that shock/jolt/impact will force air out of the lungs causing one to breathe shallowly, erratically and rapidly -- rather than deeply and slowly.  It forces the breath to conform to that striking (impact), rather than conforming the movement to adapt to the breathing rate -- or rhythm.  And it is the breathing rhythm that ultimately determines the aerobic efficiency that enables one to persist in that movement/effort tirelessly.

That is the very definition of what it means to be aerobic -- or exercising with breathing, as opposed to not breathing, characteristic of anaerobic exercise.  Very simply put, aerobic exercise is that which can be sustained for extended periods of time because there is a good supply of oxygen provided by optimal breathing -- while anaerobic exercise and effort, does not expect or require those efforts to continue beyond the single great effort.  As such, it doesn't matter if the body fails entirely after that one great effort.

The problem arises if that one supreme effort does not accomplish the objective -- and requires a subsequent great effort, etc.  At that realization, one has to recalibrate their strategy for whether that requires a greater supreme effort, or whether lesser persistent efforts would be more effective.  In more cases than not, the smaller effort persisted as long as it takes, is much more suited to accomplishing most objectives than the one and done supreme effort -- beyond which it does not matter if one lives or dies thereafter.

The well known saying, is to live another day -- to accomplish what one has to -- as long as it takes.  That is very convenient for those planning to live a long life anyway.  To those in a hurry, it is now or never -- with no practice or improvement possible -- or necessary.  That manner of operation is usually not a good idea -- because it does not allow for the use of time -- which is one's greatest ally and asset throughout life.

The key question to ask is whether doing less might result in more -- and not simply more unquestionably?  At what point does fast-walking overtake slow-running?  Or more to the point, can race-walking beat jogging as a better fitness activity -- for most people?  The superiority of race-walking is that it requires the engagement of the upper body as much as it does the fullest articulation of the leg joints.  That is to say, that it is by its very nature a whole-body exercise -- and that is what gives it its peculiar articulation and expression.

The rules of its performance, require one to do it properly -- with no further instruction necessary.  There is no vertical lift off of the ground -- and so no impact on the body.  That is obviously how the body is designed to move -- and could -- for as long as it has to.  It's not the fastest -- but it is the fastest that can be sustained for as long as it has to be.

Most people don't walk or jog with their arms -- but they should to get a full body workout.  Those movements are even more constrained on a treadmill or stationary bike.  They've just been led to believe that only the heartrate matters -- and if the heart is beating maximally, it must be forcing the circulation through the inert parts of the body -- which anybody who has done prolonged distance cycling knows is not true.  The hands will go numb -- as well as other parts of the body no matter how hard and forcefully the heart is working.

That is true even with walking without the active engagement of the arms -- often experienced as the swelling in the hands even after a long walk.  The proper and effective circulation requires the active engagement (articulation) of those muscles and joints -- and not just because the heart is working maximally.  That is why such people even become atrophied in parts of their body -- while becoming overdeveloped in those parts that are actually moved.

And so for a well-developed, proportioned physique, it would behoove a person to actually move the parts of their body they want to develop -- including and especially at the cognitively important head., hands and feet -- which conveniently, are the easiest parts of the body to move.  And in doing so, one will note that that has a profound effect on the movement, functioning and development of the musculature proximal to those distal joints.  That is how the circulation is effected and optimized --  from the extremities back towards the heart, rather than as erroneously thought, from the heart to the extremities.

That is the major reason why exercise conducted with that understanding fails to achieve the desired results.  It is like pouring water uphill and wondering why it will not flow.

Strength-Training or Cardio: Which is Better?

 There are no exercises one can do that will not elevate the heart rate — while one can elevate the heart rate without a corresponding actual movement or productivity. That of course, is a reaction to a stressful or emotional situation which one can do little about — that takes a toll on the body resources nevertheless. Understanding that, it is meaningless to talk about doing only cardio exercise to manipulate the heart rate (and of course sell all the paraphrenalia) associated with that concept — that the heart is unrelated and unconnected to all the other muscles and functioning, and requires conscious and willful efforts to get the heart pumping.

Voluntary muscles require that conscious and willful efforts to operate — but not the heart. The heart is an autonomic function — which means it is hardwired to function as it needs to, and not because one wants to achieve a “target” heart rate. That is the greatest misunderstanding in the fitness world — because it leads people to believe they can obtain all the benefits of healthful exercise and activities just by manipulating the heart rate to measure as certain arbitrary number — rather than in thinking that all activity has to conform to the limits of heart functioning — or that there will be that critical failure.

Thus the wise course, is to condition to that natural limitation — rather than naively thinking that anything is possible — if one simply believes in it ardently enough. That is why many bodybuilders die prematurely — as well as marathoners — including the original legendary runner who inspired that race. At some point one has to recognize one’s own limits — and not just think that the body will respond to any demand placed on it — infinitely. That’s not the real world, and the whole point of fitness activities, is to prepare oneself to function optimally in whatever challenges and conditions one has to, and not unilaterally demand that reality must bend to one’s own will — despite the realities of the situation.

Such conditioning (education) is useless and counterproductive (injurious), and likely to produce a premature ending — and the whole point in life is surviving, and optimizing the conditions for doing so. That always begins with discovering one’s own unique limitations and possibilities, and not just assuming that the universal “average” is one’s own. That is partly what one is here to find out — the actuality of the matter, and not just the academic and theoretical. In this, one is greatly aided by their own senses and sensibilities — and based on that information, one proceeds further.

The main difference between strength-training and “cardio” exercise is this testing of reality as opposed to theoretical abstracts of an arbitrary ideal determined by “correlation” rather than “causation.” That is to say that the bodybuilder knows what movements produce a verifiable and visual pump in the muscle addressed, while the cardio effects cannot be detected in the here and now — but is taken as a matter of faith that one is doing the right thing — because certain self-designated experts say so.

That is to observe that when lifting a heavy weight, the heart rate will surely elevate in doing so, but simply elevating the heart rate will not ensure the success of a monumental effort — because the focus is misplaced to the heart rate — rather than more properly, in the muscles involved and coordinated to achieve that effect. The heart function simply takes care of itself — automatically, because that is how it is designed and evolved to do — and not that conscious effort and attention to that, will guarantee a favorable outcome in the performance of anything else.

A Word to the Wise

A few weeks back I was experiencing severe knee pain and searched the YouTube videos on various opinions on the subject, and one of the more helpful tips on walking up and down stairs was to place the feet with the toes at a 45 degree angle to the stairs. I did that for a few weeks and it was moderately helpful in reducing the pain — but seems to require a lot of attention that never became natural and fluid. But then I added leaning my weight forward as I went up the stairs — and leaning my weight back as I descended the stairs — and it became a very natural and pleasant movement again.

Then, it seems like one is falling up the stairs, and properly resisting falling down the stairs. As one ages, I think they tend to get it backwards. Using hands is not cheating but what they are designed for.

Another popular idea for developing and maintaining leg strength for this ultimate daily test is the lunge.

Most people will find lunges very hard on the knees — done in the manner usually prescribed by exercise instructors — to produce maximum pain. The way to make them easy is to hold on to the back of a chair in a comfortable fore and aft leg position and gently rock back and forth with the knee moving over the toes and then back in alignment with the ankle to the extent there is no pain in the knee joint. But that gentle movement will cause the cartilage to secret synovial fluid into that joint — which is a form of mucus that is the lubricant for movement in the body, and why it also lines the mucus membranes that lubricates the digestive, respiratory, lymphatic systems, etc. The other major fluid of the body is of course the blood — which is more obvious in how it moves more forcefully and visibly.

However, the joints are not lubricated by the blood as much as they are by the synovial fluid effected by changes in the compression of the cartilage — preferably repeated many times rather than few repetitions with a heavy load. In this case, it doesn’t matter how hard or heavy a load the joint is bearing, as the simple movement throughout its full range — as in cross-country bicycling at a slow pace — enabling one to persist all day. That is the kind of fitness most seniors require to maintain an active life throughout their years. Nothing violent or heroic — unless they absolutely have to, otherwise, the difference is not how fast they can walk or run, but that they can still walk or run at all. Likewise, they don’t need to bench press their bodyweight, but just have the upper body strength to push open the doors, etc.

That is the difference that makes a difference — that they can do all the daily activities independently — for as long as they live — and not that they’re still competing in their age-class and risking debilitating injuries.  Easy does it.

Recovery Ability

The best way to recover from the muscle soreness produced by a high-intensity exercise, is to do alternating muscle contractions and relaxations on the rest days rather than doing nothing — or complete abstinence from any exercise or further exertion. That is the main reason for increasing soreness in the subsequent days after a single high-intensity workout — until the recovery process runs its natural course in about a week.

The reason for the pain and soreness is inflammation — also known as swelling, that instigates the healing process. To speed up that process, the alternation of muscle contractions alternated with relaxations produces the flow of those waste products out of the muscle tissues back towards the heart and other purifying and recycling organs of the body. That is the primary function of all the muscles of the body that ensures its health — to produce that flow, or movement within the body. Without that movement, the body naturally dies, deteriorates, and malfunctions — because the optimal conditions for its operation are absent or lacking.

Every living thing is designed produce its own best health — or its life cannot be sustained. Even in medical interventions, the expectation is that the body will heal itself, and recover in the modified way intended. If it can’t recover from that procedure, then there is no point in proceeding further down that particular path.

But what has been noted for thousands of years, is that producing a flow of the body’s vital energy and resources, is what heals and makes the body stronger. The Chinese called it chi, and the Indians called it prana, and then modern medicine called it neuromuscular and cardiovascular — which are different names for the same thing. If they want to break it down further, it can be called acupressure, acupuncture, reflexology, meditation, etc.

The body is not static but a constant movement within — unless it is blocked or disengaged, frequently by one’s own actions and intentions. The obvious case are the top athletes who die prematurely from some heart condition — while thinking they can achieve immortality by pushing their bodies to extreme limits. Such individuals are usually born with strong hearts and prematurely wear them out by thinking it is the only organ in the body responsible for flow (circulation). However, all muscles operating as the heart does — alternatively contracting and relaxing — produces a flow, and when all the muscles of the body are in that synchronicity and synergy, then extraordinary feats are possible — and that body is even one with the universe, rather than struggling against it.

That was the ancient paradigm of life — that each individual was in a struggle against everything and all of life — rather than observing all of life, and finding a way to be in that flow of the greater reality. Surely, that would be the secret to living a long life in prosperity. A few are more gifted than others in every realm and activity so it is important to understand that everyone will not achieve the same results as all the others, but certain principles apply to all.

All living things have to respire — or exchange vital nutrients with their environment to maintain and optimize their health. With inflammation, the question is how to effectively get those accumulated waste products out of the body (tissues) to create the space for new life-giving nutrients to enter. But the equation has to be seen rightly — as first pumping out the old, and Nature takes care of the rest — for everybody.

Contrary to what many believe, you can’t force the heart to pump stagnant fluid out of the tissues. The skeletal muscles of the body are much more numerous — not simply for the purpose of lifting more weight but because operating as the heart does pumping blood back towards the heart, it creates a tremendous vacuum for which the heart has no resistance for its own work — and that is the whole purpose, and not simply to make the work the heart harder until it is the first organ to fail typically and fatally.

That is the lesson to be learned in the question of how to get rid of the pain caused by inflammation (the accumulation of waste products caused by regular metabolism as well as accelerated efforts such as high-intensity exercise). As was noted by Arthur Jones in formulating his Nautilus Principles of exercise, that was the missing link, and what made such manner of exercise unsustainable — but effective while it could be. That exercise had to be brief and infrequent — but even then, there was the inescapable pain and soreness of training that way. But that was negative conditioning — which the body will avoid as much as possible.

However, he didn’t realize he found the solution all along — in first identifying the position in which a muscle had to be fully contracted and what position it had to be fully relaxed. And that was what was important — and not providing resistance in going from one position to the other. The body doesn’t care about that. It is like the modern day computer or any modern appliance that only cares whether it is “On” or “Off” — and not the difficulty in moving from one position to the other.

Initially it might have mattered to prevent the switch from slipping too easily into the wrong position but now it doesn’t matter, and the same switch is used alternately to produce the “On” or “Off” condition. Muscles are that same way: it can be on or off — contracted or relaxed — and that is its power. It’s not the resistance in moving from one state to the other that has magic. Life is discrete and binary in that way — as is all of reality, night and day, up and down, left and right, high and low pressures making the world go round.

Or one can remain mystified by it all — as one more thing unrelated to all the others. Shit just happens — and there’s nothing one can do about it — and that is my excuse for everything.

Upright Rows

 Upright Rows

The human body is perfectly hinged to do an upright row — so to believe it is a movement that should never be done is preposterous — just as believing that a squat should never be done — ever. Those are the movements the human body was designed to do — but as always, many take a foolproof construct and turn it into their own self-destruction by using it for purposes it was not designed to do. If one should never do the upright rowing motion, then no parent should ever lift a baby — because that is precisely the movement involved. However, one would never attempt to lift a grownup in that manner — for what should be obvious reasons. That should be a moot point.

The problem always lies in the manner and circumstances in which such movements are prescribed — usually by the self-proclaimed experts on this — and every other matter they think they know what they are talking about, even if they’ve never thought it through, and tested it first on themselves, and then others — until they could reasonably be sure they knew what they were talking about. But that absolute certainty that they can know and do no wrong, should give us a clue as to how far they are to be believed.

While both the upright rowing motion and the squat are movements the human body is uniquely evolved and designed for, that manner which it is prescribed, makes them injurious — on the advice that the joint (axis) in which it is optimally designed to move, is instead advised to remain immobile — placing undue and unnatural movement and stress on joints that should be secondarily involved in supportive roles — rather than as the primary movers.

In the case of the squat, it is commonly advised that one should not allow the lower leg to move at all — usually indicated by the angle of the lower leg to the foot — which they advise should be maintained at a right angle, thus immobilizing the ankle — which actually should be the joint at greatest expression, or range of movement. This is particularly notable in dancers, gymnasts, divers, and performers of most athletic events. The reason a person jumps high, is because they can use their foot as a lever against the earth — but if some arbitrary rule demands that the foot must remain at a 90 degree angle to the lower leg, the result will be much less than allowing for the fullest articulation of the range of movement in all the joints. That would not make for interesting viewing, as all participants would be handicapped in that way — and we would not witness the full potential and possibilities of such movements.

However, that lack of movement might be advantageous in being able to support a heavier weight — by not allowing for the vulnerability that movement entails. Except in rare cases, movement is required in most human activities and expression — or we’d simply get a mechanical jack to hold up that weight indefinitely — if that is required. That is obvious in the case of a “squat” in which there is no movement from a bone on bone lockout. As soon as there is movement out of that position, the weight that can be supported is less — and finally, at the furthest range of movement, the range is the resistance. Everyone has those ultimate natural limits — although they may vary greatly from one person to another. But each individual only has to work with what they are given — and that is what matters. That is the importance of “knowing oneself,” and not presuming to know everyone else — and what they “all must be doing.”

The upright row is like the squat in that respect — that the ultimate expression and articulation of the arm movements — is indicated by the range of movement at the wrist joint. The manner in which it is usually performed with injurious effect — is to immobilize the wrist movement throughout the movement — to enable the handling of a heavier weight — rather than in recognizing, that the range of movement at the wrist, determines the state of muscular contraction of all the muscles of the arm land torso. That is a movement that most modern contemporary people do not do except for the aforementioned dancers, gymnasts, performers, etc. — in favor of the misplaced and prodigious development of the “showy” muscles for visual impact — and how much weight they are using.

In the case of the most productive exercises most people can do, it is far more important to perform the movement correctly than to increase the weight used. In most cases, such exercises are so productive that no additional weight is required to achieve the exercise effect and benefits. This is especially true when people become older and wiser, and realize just to be able to retain such movements is a rare feat in itself — even among the former world champions and people hoping to retain as much of their faculties and abilities throughout their lives — as their outstanding accomplishment.

There are a lot of people who have damaged their shoulder and arm mobilities by using too much weight in the upright row to whom just performing a full-range articulation of all the joints (axes) involved in that movement with no weight for 50 repetitions, would be a feat they no longer thought possible ever again. That is enough to put them in the top 5% of all people over 75, and if younger, a light enough weight to maintain their focus — that particularly, the essential range of movement is the axis at the wrist, and not any amount of weight done with the wrists immobilized — to damage the rotator cuff and arm muscles.

That and the ability to do a squat (get off the ground) with just one’s own bodyweight, are the benchmarks and milestones that everyone should aim for. 10,000 steps — or even 1,000 steps — are much less indicative and beneficial than those 100 reps a day — as measured by the articulation at the wrist, ankles, and neck. Those are the critical faculties of the human body anybody in their right mind wishes to retain, maintain, and improve throughout life — as their priorities. You don’t need to add more weight to exercise those parts of the body. The full range articulation produces the maximum contraction and relaxation without the need for added resistance. That is what all the exercise machine manufacturers realize — and so they don’t build those machines for those movements. Doing so, would make those exercises worse, less productive and injurious.

Health and Functionality

 The older one gets, the more they realize that their very health and functioning is what really matters -- and not all the lesser concerns one thought was so important -- including how much one can lift in a gym, how many steps one should take to simulate "natural movement and exercise," etc. -- the point being to be able to do those movements throughout the normal course of their day, and throughout life -- as who they are.  That is the reality of each life -- no matter what they do.  The doing is the telling.

The theme that seems to be gaining prominence, is the realization that people, and particularly the young, are not be well-prepared to meet the challenges of the present -- particularly when faced with problems and difficulties -- as the people of yore.  Instead, they waste a lot of time playing video games -- often for hours each day -- while hardly moving from their couch.

So rather than looking like robust and dynamic individuals, capable of doing anything, they turn into couch potatoes -- hardly capable of moving, and even requiring assistance with their daily living.  As much as we can, we choose to do as much as possible independently as the primary expression of everything we are capable of doing -- which means maintaining those capabilities as required -- throughout life.  That is the meaning and purpose of "fitness" -- beyond all else.  Everything else just seems less important -- over the years -- and even counterproductive in many cases.

Until recently, it was even thought a prolonged period of complete dependency on others, was a final stage of life -- beyond retirement -- that might even last the entire latter half of life -- if one was so fortunate to live so long.  Of course, such lives were unprecedented because if people lived so long, it was because they excelled at maintaining their fitness beyond the rest.  And while entire industries have sprung up to keep others alive as long as profitable, lesser attention has been given to learning how to take better care of oneself.  The chief beneficiary in that, is the individual themselves -- in their own better quality and capacity of life.

In that way, the quality of life has improved directly, and not simply the cost and profitability of keeping people alive beyond what they can do for themselves.  That is the only way it can be done for mass numbers of people -- that each individual has to train themselves to attain that life, and no amount of other people, can do it for them.

Ultimately, that is the great equalizer in life -- not how one' began, and all the distractions subsequent -- before that final stage and act -- that can be increasingly prolonged.  If the only yardsticks for that measurement was what we first learned as young people, that usually eliminates the great majority of people -- but there is no rule against moving those goal posts -- as becomes practical and meaningful in one's own life.  That will best be determined individually -- and uniquely -- rather than by the arbitrary authority of those who would establish that criteria for everyone else, and particularly the young who can benefit from that guidance -- before one is well on their own path.

That is the ultimate objective of every learning, practice and exercise -- and not to abandon it as soon as nobody else is validating them for such efforts.  And these days, it is often the case that a few go into a lifelong downward spiral -- in full public view until they disappear completely because they no longer want to be seen, much less participate in community activities.  They even come to believe that they are "invisible," and so why should they care?

It's not that there are no longer standards -- but increasingly, they have to be set by every individual for themselves -- in the hierarchy of ascent to a greater life.  At that challenge, many implode because there is nothing within except jumping onto the latest new trend and bandwagon -- until they are let off, or fall off in the wilderness -- and are left entirely on their own.  It happens to everyone sooner or later.

From there, only a rare few continue on -- realizing that is what they have been practicing and preparing all their lives to do.  The rest will retreat back to the familiarity of the past -- even with its certainty of a dead-end, and no exit.  That has been the paradigm of aging in the past -- clinging to the past, rather than in creating the future paradigm that subsumes all that has come before into a more sustainable future.

So rather than lamenting what no longer works -- one must discover or invent what does work -- and makes a difference.  It doesn't have to be a 500 lb. bench press, squat or deadlift -- but the full range (articulation) of such movements -- without impediments and resistance.  That is making all movements possible, easy and functional -- rather than the present course of making it more difficult and impossible -- until the predictable abandonment of all further efforts and hope because it is just "too impossible" anymore.

Movement and Resistance

 Thoughtful, well-designed, productive equipment should be adjustable down as well as up — which was the unanticipated genius of the Nautilus machines — created to provide variable resistance throughout the full range of movement. That means going from zero to 100% — whatever that is — but the zero resistance is just as important — because that allows for full relaxation — alternated with a full muscular contraction — which mimics the essential function of the heart to provide the circulation and flow that is the river of life and health for every body.

Without that essential circulation and flow, the body becomes a stagnant pond — isolated from the life-giving resources outside that body in which all of life has evolved, and why they are so similar in basic ways that don’t have to be reinvented with each and every life. They are automatic (autonomous) and given to every living being as the result of millions of years of trial and error that has resulted in the evolution of the brain, heart, structures and functions distinctive of each species, as well as the individual variations within each species.

The eternal question asked by exercisers is whether it is best to exercise with heavy weights or light weights for optimal gains — when the answer should obviously be “both” — just as it might be asked of the heart — which is more important and productive?, the contraction or the relaxation? One gives meaning and significance to the other — but one without the other is the cessation of life. In life, that is often true — that one is not more important than the other, but that both are necessary parts of the whole.

Unfortunately, many gym equipment are designed to go harder, but few think to go easier, and then it is a whole new level of sophistication to realize that it should be infinitely variable — because the muscle itself is designed for that range of articulation — which is the fullest expression and realization of health. The problem with a barbell is that it always stays the same — and so it is too heavy when the muscle is in its weakest position (relaxed), and often too light in its strongest position — which can be easily rectified by extending the range of movement (contraction) — which most people fail, or never think to do.

Instead, the common manner of performance in all their movements, is to use the entire body mass to throw the weight up, and then let it drop when the momentum comes to its highest point — and repeat that manner of movement until one needs to stop and breathe — because that manner of performance, requires them to hold their breath until the conclusion of their set, which is usually five or less. And although they claim it is muscular failure that terminates that set; it is actually cardio-pulmonary failure — because they are not breathing — and will only resume once their set is terminated. While that supreme effort may be an objective for lifting the maximum weight in that movement, it is not the manner in which most activities or work is achieved — usually as a sustained effort — oftentimes for 8 hours. The closest physical approximation is long distance bicycling — in which one is essentially performing one unvarying movement (repetition) as long as necessary to get where they want to.

It’s not the Tour de France — but takes as long as it takes — until one gets there. Rather than being as fast as one can get there, the preferred pace is what allows them to enjoy the ride. The physical exertion is secondary but a necessary ingredient of the total experience in learning more about one’s self — and how one will respond to varying challenges. Fitness doesn’t come in a test tube — or in any one measure — but is the total response one has at their command and mastery — even if finding that out for the first time what that is. That can change from moment to moment, and position to position.

It would be a simple matter if all one had to do was load up a barbell as heavy as possible — but then, what is one doing with it? For most people, the more weight they use, the less they do — because the muscle has to remain contracted throughout the entire range of the movement — which precludes proper breathing. Breathing also requires the alternation of the muscles involved to contract and relax — to move air in and out of the body by the same principles of fluid dynamics that moves blood — by the pressure differences caused by changing volumes. That is the ultimate significance of muscle contractions (compressions) alternated with relaxations (expansion) — as is made possible when the weight moves from zero to 100%.

In that way, the muscle can work indefinitely. The reason for conditioning, is to succeed and not fail. That is the flaw in high-intensity training. The objective is to succeed and persist — and not fail prematurely when it is inconvenient to do so. 50–100 repetitions should be enough to maintain those capabilities — no matter how old one gets. It’s the movement that matters — and not the resistance.