Takin' it Easy

When I exercise, I go full-tilt. Why run three miles when you can do five? Why stop at five? Why stop at all?

Which is all well and good when athletes are hale, healthy and hearty. But what when they aren't?

There are lots of reasons to stop exercising. The most serious of them is health. Illness or injury can sideline even the most dedicated athlete. Thankfully, those times are rare.

However, when that happens — when ill health prevents you from exercising — you have an obligation to do one thing: listen to your body.

You probably should also listen to your physician; after all, that person knows more about medicine than you do. If Dr. No says, "No running for two weeks," then consider not running for two weeks.

I have found, however, that physicians have stopped passing such edicts. Dr. No has turned into Dr. When-You-Feel-Like-It. After my shoulder surgery five years ago, my orthopedist wisely told me I could start running again when I felt like it — and I didn't feel like it for two weeks. Now, had the good doctor forbid me to run for that length of time, I would have been chafing at the bit. Instead, he let me make the call and I healed in peace.

This summer, I did not walk for two months. Again, that doctor was wise: I would return every couple of weeks for evaluation, to see if there was a chance to put my foot down. As much as I wanted to get back on my feet, the pain (and additional complications) kept me from doing just that. At each visit, we would agree that it wasn't quite the right time.

Even once I was allowed to put weight on the foot, I edged forward tenderly. I like my feet. I like them even better healthy. After nine weeks, I figured another week in the boot or another couple of weeks with the cane wasn't going to kill me. When I was ready, I put the boot aside cautiously and, later, tried out my feet without a cane. So far, so good (though I think I'll employ my natty cane for just a tad longer).

However, I am not out of the woods yet. If the edict comes down that I'm doing too much, the boot, cane, walker all get put back into rotation as needed. (The crutches, however, are history, no matter who says what.) My ego is not greater than my fear of going backward. I have put too much into healing to mess it up now.

So, when it comes to injury, take it easy. I know it's easier said than done, but remember: it's easier to do it right the first time. Patience pays off. Trust me on this one.

- Chris

Qi Gong Tai Chi differences

Someone asked me recently to explain the difference between Tai Chi Chuan and Qi Gong.

Very simply, the main difference in all Tajji-based martial arts is the speed in which they are practiced.

• Chen-style Tai Chi is practiced with speed in its kicks.

• Yang-style is practiced slowly throughout the form.

• Qi Gong I have seen practiced at different tempos — even to go as far as pausing, so postures are held for better muscle memory and strength building.

The instructor and where the instructor learned his/her craft will determine form sequence and mode of practice.

The Art of Not Arching

Sorry, folks, I know I've been slow getting articles published, but you won't believe what has been going on.

Chris broke her foot coming back from our honeymoon — and if that's not enough, a couple of weeks later she had emergency surgery for a leaky intestine. (Don't worry, she's on the mend now.)

However, to correct the huge injustice caused by this, I will attempt to write a couple of extra articles to make up for the break in the action. Also, please feel free to chime in and let me know what articles you want to see on this blog. (You can either comment at the end of this blog or e-mail me.)

O.K. 'nuff said. Here we go.

I have used this particular analogy with frequency as of late:

If you place a plank in the ground so the plank is vertical, then place a 50-pound weight on top of the plank, it probably would not break.

However, if you were to bend that plank and place it in the ground to make it vertical, chances are that it would snap.

The human spine is no different than the plank. When we lift, we need to be mindful of neutral spine.

Remember: if you have to use muscles (i.e., arching your back) other than the ones you are targeting, chances are you are using too much weight for that exercise. Good form and safety go hand in hand on the gym floor.

As the weight rises above your head during a shoulder press with dumbbells or a barbell, concentrate on keeping your back straight. Don't put more stress on the spine than necessary.

This also holds true for one-arm tricep extensions. Too often I watch in absolute horror as weightlifters' backs arch while doing this exercise.

Even something as easy and seemingly innocuous as bicep curls (and many others) can be done in a way that causes the back to arch — and introduces the possibility of serious injury.

Get Your Weight Training In

For those of you who keep track of this blog — both of you — I apologize for the long wait for an entry. I got married and went on a honeymoon, then my bride broke her foot and has required assistance. However, I have extracted assistance in return: typing. So, thank you, Chris, for being my hands while I am your feet.

Back to business.

The most effective way to change the shape of your body is to make sure to get in your weight training. After a weight training session, your body continues to burn extra calories for a couple of days afterward. This is due to the repairs that the body makes after the muscles have been traumatized.

If you find you still need to get a little leaner, add in some cardio after your weight training. This will burn extra calories and fat.

Conversely, if you are doing all cardio and your weight loss has stopped, add weight training to gain more muscle mass — because muscle burns more calories throughout the day. So, by adding muscle, your body becomes more efficient, therefore you burn more calories — which allows you to get leaner.

Each pound of muscle burns roughly 35 calories a day. Fat burns none. The more muscle you have, the more calories you burn in your resting state. (Which would not be Florida.) So, if you find that by dieting and/or doing just cardio that your weight comes right back on, you aren't doing anything to increase your metabolism and burn more fat: add muscle.

Working Through a Plateau

Three months ago, I trained a gentleman for three sessions. When I ran into him recently, he wanted to know why he was not yet seeing a difference in his muscularity.

I asked him what he had been doing since our sessions. He said he was doing the same workout as the one I originally showed him with only one variation: he added a little weight to each exercise.

For him — and for those of you reaching a plateau — here is one way to break through.

After three months, the exercises become easy because of muscle memory, which is ease of movement through practice and repetitions as well as getting new muscle fibers involved in your practice of weight training.

Now we're ready for the second step in bodybuilding: add enough weight where you can reach only six repetitions. Do four sets of each exercise. When you work your way back to 12-15 repetitions, add more weight. The most important factor is that the last couple of repetitions in each set should be very difficult. But be careful — be sure to maintain form and, if the weight feels at all clumsy, drop down a little bit in weight. Safety always comes first.

This should help you work through your lulls. Happy lifting!

General Lifting Rules

Jessie asked good questions about lifting. How do we know how many sets, how many reps per set and how much weight should we use for toning?

Okay, so it's been a few years since you lifted. No biggie. Here are a few pointers:

• Start light. Let your muscles remember the movements.
• For general toning, do three sets for each exercise.
• Do 10-12 reps per set.
• The proper weight is when you struggle to get to the 12th rep. If you can't reach 12, you are using too much weight. If you blow through 12 reps, there is not enough weight.

Machines are good, but don't shy away from free weights, especially dumbbells. They allow you to use muscles independently, thus causing fewer imbalances.

As far as stretching goes, check out Sport Stretch: 311 Stretches for 41 Sports by Michael J. Alter. This great book details how to stretch and explains sets and duration of each stretch.

I hope this helps. Let me know, Jessie!

Do Not! Do Not! Cut Carbs Out Of Your Diet.

Here is a diet tidbit for you from my private Magic Bullet Kit.

If anyone says the words I am going to cut carbs out of my diet in order to lose weight, I will barf. This is the newest diet fad and I can't wait to publish my new book on this topic.

As long as there is no insulin imbalance in the body, carbs do not make you put on weight.
When we think about carbs, we tend to think about white bread, white rice and other processed foods. When these foods break down, they consist of sugars with little other nutritional value.

To choose proper carbs, always check the nutritional labels.

Look for fiber and carbs versus sugars. The higher content of fiber and carbs, the better.

Look to fruits and vegetables as a great source of carbs. As a double benefit, you also get vitamins, minerals and antioxidants.

According to Susan Kleiner, author of the book Power Eating, "Bodybuilders practice low carbohydrate dieting because they believe it promotes faster weight loss. The problem with these diets is that they deplete glycogen, the body's storage form of carbohydrate. Once glycogen stores are emptied, the body starts burning protein from tissues. Including muscle tissue, to meet its energy demand . You lose hard earned muscle as a result."

When carbs break down they become ATP (adenosine triphosphate), the fuel your muscles run on.

If you are going to work out and work your muscles to their full potential, give them their preferred fuel source.