Let’s start with how to get weights into your life — if you have them around the home. I think the idea of more activity during the day matters. For those of us who work on computers, that involves moving from one posture to another.
The idea for this article came while I was lifting some heavy dumbbells, six reps alternating each arm. The amount of weight is about 80 percent of the maximum I could lift one time. After placing the weights back on the floor, I walked into the living room (more a music studio), over to my MacBook, and started writing.Phil Maffetone
Most active people have specified periods of time during the day or evening for working out, which includes the routine of changing clothes, getting into workout shoes and going to a predetermined location to run, bike, swim or lift weights. I do the same thing, although all my workouts are out the back door. The addition of a strength-training program to an endurance schedule is not always easy, and those who manage it often risk making an already busy day more stressful. This can defeat the purpose of exercise, and in those who compete, the possibility of impairing performance.
Some time later, I wandered over to do some pushups on the floor, followed by extension dips in one of the large stuffed chairs in the living room. I like mixing these two routines in with the free weights.
I’m not a fast writer, so getting this first draft written will take the better part of an afternoon. Plus, I don’t like sitting for very long. Interspersed throughout those few hours, without taking time out for an entire workout—yet getting one completed— literally, while on my way to and from making a smoothie, answering the phone, helping prepare and clean up after another meal—I’m lifting free weights. Gradually, in the course of the afternoon, my strength-training workout gets done—slow weights.
There’s no need to change clothes for slow weights, and no special shoes (I’m always barefoot). You do the weight workout as part of your day, just like you do other chores or activities. Because you’re only taking a few seconds for each set—lifting a weight six times or less—then going about your other business until you can do another set, you won’t sweat, get out of breath or need to sit and rest. How long you wait between sets is not important, as long it’s at least three minutes. But it can be an hour or two, or more.
What I’ve been doing this week is adjusting to eating less. Far less often. We have done some heavy work, particularly Kea in the garden. The problem was that we had a weekend with birthday parties and social obligations, got exhausted, and ate, gained weight, and then lost it again. Our success this week was that most days we have had a walk, together, with the dogs.
The first recovery technique is to move more instead of just sit around. That’s right, science is validating the idea that if you make a concerted effort to increase all forms of general everyday movement in the hours and days after strenuous workouts, you will help minimize the inflammation and oxidative stress caused by strenuous workouts.
Let’s call this strategy JFW—Just F—ing Walk.
Moving your body through space helps you burn fat better, which will maximize the fat reduction goals of your workouts. Walking also helps boost brain function. A 2017 UCLA study comparing MRI scans revealed that active older folks (over 60 and walking more than three kilometers per day) have faster brain processing speed, better working memory for quick decisions, and better memory consolidation than inactive folks.
Kea now is noticeably more slender. I’m down an inch around the waist.
|Week 2||– 0.1 kg||– 1.0 kg|
|Total||-2.9 kg||– 4.0 kg|