Guys, Please Don't Teach Your Girlfriends How to Lift

As you know by now, those of you who read this blog, I write about things I see in the gym on a regular basis.

So this article goes out to all you men out there who are trying to make their girlfriends more healthy by having them lift weights.

Although in theory, this is a great idea and one of the nicest things you will ever do for your loved one, don't do it.

I was working with a client when, out of the corner of my eye, I saw a very nice young man attempting to teach his girlfriend how to lift weights. They were working on an arm curl with a cable machine -- normally a safe exercise and not too difficult to do.

The girlfriend was arching her back and rearing back to lift the weight. Obviously, this was too much weight for her to handle.

So, being the safety-minded consciencious person I am, I approached the gentleman. I mentioned to him the fact that it was a very unsafe motion: she was arching her back too much. He said, "Thank you," then proceeded to put a weightlifting belt on his girlfriend instead of reducing the weight.

As I left, she was still arching her back, and I was concerned about the possibility of her tearing muscles in her arms from using that much weight.

Gentlemen, women do not train like we do. Their needs for their bodies are completely different from ours. The weightlifting regime that works for you will not work for her.

In case you haven't noticed, she is built differently than you are. Loading a woman up with heavy weight is not the way to get her to look the way she wants to look. Your way of lifting might get her there (depending on her body type) -- but chances are, she is going to get hurt before she gets the results she wants.

So if you're thinking about training your woman, don't.

By the way, men, you also should not do the following exercises, let alone teach them to your women:

• upright rows
• behind-the-neck military presses
• lat pulldowns behind the head

These exercises are no longer recommended because of the extreme stress they put on the rotator cuff muscles. They are dangerous for the experienced lifter -- so put too much weight on your girlfriend's bar and she is going to tear muscles in her shoulder. All too often I've seen these exercises done in the gym, and I cringe when I see anyone do them.

So guys, leave these exercises for the foolhearty -- definitely not you and your loved ones.

Thoughts on the Origins of Mixed Martial Arts

Did you ever wonder where mixed martial arts came from? I don't think anyone really knows the answer, but I do have a few thoughts on the subject.

A modern popular references was in "Karate Kid II," when Mr. Myiagi taught Daniel a technique famous in the Miyagi family in Okinawa. When Daniel asked where the technique originated, Mr. Miyagi said his father took a trip and got lost in China.

This is a fictitious example, of course, but now we can take a look at one example that is real, so we can see how martial arts change and adapt.

The first person who made mixed martial arts popular was Bruce Lee. As we all know, Bruce Lee got his start in martial arts with Yip Man, who was a wing chun master. He took much of his jeet kun do footwork from Muhammad Ali (who, by the way, Bruce Lee held in high regard as the best fighter of the time).

Because Bruce Lee's fighting theories were based on many martial arts, so became the realization that to be a complete fighter, a student could stray from a single traditional style of fighting.

About the same time as Bruce Lee was beginning to get popular in the United States, martial arts tournaments also started to evolve. Tournaments started with instructors of the same style of martial art who were familiar with each other. Soon after this, tournaments in the 1970s became open invitation to all styles — however, the styles were not yet mixed. (Interestingly enough, the art that was winning most of the tournaments at the time was kenpo karate, which is Chinese in origin.)

Then came the ultimate fighting championships and the mixed martial arts tournaments. the rules were changed here to allow more ways to collect points and defeat opponents. For example (and without getting into too much detail), arm locks and throws were not allowed in karate tournaments. Punches and kicks were not allowed in judo tournaments. Now, however, these ultimate fighting championships and mixed martial arts tournaments allow it all.

Slow Down Aging by Staying Active

If you want to live forever, take up running.

Okay, that's my personal take on it. However, ask Vonda Wright, an orthopedist at the University of Pittsburgh, and she will tell you the same thing. Almost.

According to Wright's recent study, those who continue with or even take up athletics in their later years slow down deterioration that appears to be the hallmark of aging: loss of balance and bone density, slowing movements, loss of flexibility and more .... or less.

Most importantly, it's not just the lifelong athletes who benefit from this. Indeed, those who take up sports later in life — middle age or later — show signs of benefit.

And don't say an old dog can't learn new tricks: many older athletes are training harder and performing better than their younger counterparts, according to "Staying a Step Ahead of Aging" (New York Times, 1/31/2008).

Now that doesn't mean you dash out and play daredevil soccer with your local cutthroat teen team, of course. Train smart, train safely — and start out with a full physical before taking up the hurdle or lance. That's just common sense for any age athlete.

Many athletes train to the pain. I'm of two minds. I've been running nearly non-stop since I was 13 (and boy, are my arms tired! er...). I've tried the whole pain thing. In fact, I'm trying it right now: I've begun running again after a month on a stairclimber (due to cold weather and illness). I work out hard on the machine, sweating buckets and making my muscles tremble.

And yet, there's nothing quite the same as propelling myself down the street with no handles to balance against when I am weary. (I didn't cheat by draping myself all over the machine, but I might have relied on balance aids from time to time.) Work to the pain? No, thank you. I'll work hard and push myself, but not to where my muscles are begging to crawl off my body and be folded with my pajamas. I'll do interval and weight training, I'll mix up my workouts, I'll change distances and terrain, but I don't want to hurt like this again.

And yet I am in awe of retirees who run faster (and train harder) than I do. A 74-year-old man ran a marathon in less than three hours. Yes, my retired elders have more time to train and work out than I do. Yes, they have muscle memory that makes me look like a young'n. They also have the good sense to work with a personal trainer and listen to their doctors. (Maybe with age comes wisdom.)

This youthful vigor may not last forever. In time, we all slow down to a certain extent. Reduced lung capacity and reduced blood flow to extremities will happen, no matter how strong the ticker is. In the end, our bodies age, and our performance will change.

We just don't have to go willingly into doterage. We can stay healthy and fit, active and flexible — and feel better — for longer. As our longevity continues to increase, I am glad to see this trend, and I hope to continue it as I join the ranks of the older athletes.

- Chris

Never Too Cold to Exercise

On days like today, when the Green Bay Packers are playing the New York Giants in temperatures of -23ºF, one can wonder if there is ever a time when it's too cold to exercise.

The answer from experts: No.
(The answer from my friends Alicia and Karen: Chris, are you out of your mind????)

But back to the experts. John W. Castellani, an exercise physiologist at the Army Research Institute of Environmental Medicine, says heat causes more injury to athletes than the cold ("Too Cold to Exercise? Try Another Excuse," New York Times, January 17, 2008).

The key I have found, and experts agree, is dressing for success. Wear the right clothes: warm and dry makes a difference. Layer to prevent overheating with layers that can be adjusted as the athlete warms up, wear a hat, consider gloves and wear lip balm.

(Hint: cotton t-shirt under a cotton sweatshirt covered with a windbreaker won't help, no matter how many t-shirts you wear. Trust me on this one; some of us make mistakes so others don't have to. Sweat means wet clothes, and wet means cold. Remember that sweat is designed to cool down your body.)

Layers should include clothing that wicks away moisture. Check athletic stores and catalogs for suggestions.

Never underestimate the power of the hat. The body's heat quickly escapes from your head, the part of your body that always has plenty of blood supplying your brain. Even on cool (not cold) days, I wear a headband that keeps my ears warm.

I don't wear gloves, but my shirts all have really long sleeves. Wait, I take that back: I wore gloves in Central Park when the temperature didn't quite reach the 20s.

When you step outside, you should be cool — not toasty warm, or you'll overheat.

If you're worried that you'll freeze your lungs by breathing frigid air, don't. Your body warms up your breath before it reaches your lungs. Dry air, however, is a problem, no matter the temperature; athletes with respiratory problems should visit their physicians for guidance.

Freezing air can be dangerous for extremities, such as ears and fingers. Beware frostbite and protect yourself with gloves, hats and, if it's bad enough, balaclava. However, watch for overheating (as noted above).

Finally, experts say to keep moving. Hypothermia occurs when the body's core temperatures drops below 96ºF, and exercise generates heat. Water, or sweat, takes heat away from the body, so don't overdress and don't wear clothing that stays wet from sweat.

So, don't stay inside out of fear. Take to the road, the field, the diamond, the track — and be safe and smart.

See you outside!

- Chris

Brazilian Jui Juitsu: What's Up With That?

My 15-year-old son P.J. and I were watching the ultimate fighting championships and it seemed to me that most competitors were practicing what is known as Brazilian jui jitsu.

I also have seen athletes using Brazilian jui jitsu in many other sports competitions and contests.

I don't want to take away from these very talented, very dedicated martial artists. However, after doing further research and watching the ultimate fighting championships, I can't believe that these practitioners continue to win tournament after tournament.

To be a successful all-around fighter, grappling and groundwork are essential tools. However, I find it hard to believe that this in itself is a fight-winning practice. Most of the fighting begins with one opponent making a low reach to the other opponent's knees. I cannot imagine that no one has found a defense against this -- like simply jumping backward or kicking your opponent in the face when he goes down to grab your leg.

I know these fighters are tough and they train hard, and I really would not want to fight any of them. However, I find it hard to believe that Brazilian jui jitsu is considered one of the best combat forms of martial arts.

For the fans of the ultimate fighting championships, note that you never see a true kung fu stylist, aikido stylist or even a true muay thai fighter. There are better fighters out there who just are not competing.

So take a look at the strengths and weaknesses of all martial arts before deciding Brazilian jui jitsu is the ultimate.

Thoughts on Fencing (per Reader Request)

I was lucky enough to do a little fencing many years ago. We practiced with foils.

Fencing teaches good balance and body posture. What I find most fascinating about fencing, however, is that the footwork is linear but the foil manipulation is circular.

If you have ever practiced Chinese martial arts, you have used techniques where you block a punch with a circular block then slide the blocking hand in for a strike. I think you will find some of these same principles in fencing.

Good luck, have fun and thank you for your comments.

Picking the Right Martial Art for You

It's been a while since I have done a martial arts blog, so the next few entries will be martial arts-focused.

For the person just getting started: unless you are living in a big city, the styles of martial arts available for instruction are slim. However, with a little bit of knowledge, you can find the right martial art for you.

When determining which art you might want to study, take into account your personality type and body type.

Would you consider yourself a high-energy personality or low-energy personality?

If you are a high-energy person, first look at the external matial arts: judo, jui juitsu, tae kwon do, shotokan and ishin ryu. (These are the most common. There are others.)

Judo and jui juitsu are more wrestling styles than punching and kicking styles -- so if you are stocky and enjoy falling, throwing opponents and wrestling, these are the arts for you.

The other arts mentioned so far fall under "karate." What we need to know here is that tae kwon do is 70 percent feet and 30 percent hands. If you are more of a puncher than a kicker, this art is not for you.

There are differences in the other arts already mentioned, and I can discuss this further in future entries. All I will say right now is that some arts are more circular in motion while others move in a more linear direction.

For those of you with a low energy level -- luckily, there are only a few true internal martial arts: tai chi (including qi gong) aikido, hsin i and pa qua.

If punching and kicking are for you, I recommend tai chi or hsin i.

If you prefer to control your opponent with wrist locks and throws, you should try aikido.

Pa qua has a reputaion as being a devastating martial art with complex footwork.

If you are on the more agile side or have experience try to find a pa qua sifu (chinese teacher).

I could spend many bytes discussing this topic, but I hope this entry gave you some good basic information.

If you need more information, please leave comments below on this entry and I can provide more information in the future.