Friday Fitness (squats included)

Over the next couple of weeks I intend to be blogging less and walking a lot more. Carrying fairly heavy gear in the process. But that requires strength, and strength needs range of motion. One reason to go low in your squat is that in recruits not merely the large muscles, but those little control muscles around your ankles and knees. You have to remain stable, and you will find you canoot lift as much.

That is good. Because that means that when you have to do things in real life that involve lifting heavy stuff for long periods, you will have control over the full range of motion, and you will fatigue later and be less likely to injure yourself. However, you may need new pants.

No, the reason that I’ve been splitting my duds is due to changing up my squat routine.

To be specific, I finally went deep. And deep is where you discover leg gains. Hence, the pants issue.

Up to fairly recently I had been kidding myself that I was going deep. To be clear, deep is achieved when there is a nice crease in the upper leg line. Another term for it is, ass to grass. But I wasn’t going that deep. I was just breaking parallel. You don’t get any real gains at parallel because you’re only working half of the leg. To really work the back side of the leg you have to break parallel, go deep, and then try and push it back up.

I was up to 115kg on the squat last year, but that was slightly below parallel. When I decided to have another shot at it I deloaded down to 70kg. But even that wasn’t low enough to really go deep. In other words, being able to push a 115kg squat load just below parallel translates into having difficulty with 70kg with a proper deep squat.

What we have not done enough of is rest. This is needed: in the gym you have to rest between sets, we have to rest between efforts. Daily, weekly, monthly, annually.

That includes disconnecting from work for a day… including here. (Hint: most posts are scheduled).

Even while working or studying, short periods of rest are necessary to renew ones’ strength throughout the day, because studies have shown that the average persons’ attention span only lasts 20-40 minutes.

In America, those coworkers who take the time to make coffee, or bring in doughnuts or cake for everyone, are encouraging people to rest.

In Asia, people have a habit of drinking tea and eating fruit together as a form of rest, which is usually done in the afternoon.

Think of those people who go outside to have a chat and a smoke during their breaks. All these habits are very quick, powerful forms of RENEWAL for them, and in most cases, they have never even left the workplace!

In fact, some laws regulate how long hourly-wage employees can be required to work without a break, and in most countries, it is about 2 to 3 hours. These laws are modern expressions of the Mosaic Law.

The important point to remember here is that DAILY and WEEKLY REST and relaxation are very important to all aspects of our health: physical, emotional, social, spiritual and mental. So please ensure adequate periods of REST to your body, mind and soul, while still keeping a disciplined and timely schedule. It is no small task to find creative and effective ways to REST each day and each week.

This is true. Since this week I’ve seen the contact lens optician (and need a refit and represciption to minimize continual paint), the dentist (two fillings, more work to come and will see the GP (annual check to keep her accrediatation happy) the fact we have managed to get a pile of walks in is a minor miracle. It has Finally become hot, and we have to find shade so that the dogs feet don’t burn. And we have to dighten up the diet. Under stress, we don’t stay in ketosis, and we suffer.

Keto is not just meat. It’s avoiding unecessary carbs. Which is good for us all.

I feel that fat intake has been overly emphasized as a negative factor and that a high intake of carbs and the subsequent spikes in insulin and IGF-1 (an insulin-like hormone in the blood) that they cause are more harmful to health overall.’”

While we are on it… there is a correrlation between the western diet and myopia, using a ecologic study design. I don’t merely have myopia: I have keratoconus, and am post transplant in two eyes.

Myopia, commonly called nearsightedness, results from the over-lengthening of the eyeball or excessive curvature of the cornea. Due to these defects, light rays do not focus properly on the retina, which leads to blurred vision. Excessive near work, such as reading, is widely believed to cause myopia. To see if this is true, the researchers compared populations in outlying areas where people were literate but maintained their traditional diet with populations including urban children who were literate and had access to Western food products. Myopia rates were seven times higher among the urban children (2.9% vs. 21.7%). This supports the hypothesis that diet is a factor in the development of myopia.

The trick with all these things is to not let them rule your life. Yes, some weeks you spend time in waiting rooms you could be doing other things with. But you do not define yourself by your frailties, weaknesses, and temptations. You let your worth remain in God, and instead talk about how you have improved.

Let those who are transabled claim victimhood. I’d rather have a life, and have it abundantly.

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