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Did I push my exercise session too hard?
The simple test!
Regular exercise is unequivocally a front-runner for maintaining good (mind and body) health and wellness. My years show that the magic is in the dose. There's undoubtedly a Goldilocks (optimum) line. No ball, and be prepared for a poor return. In my previous posts, I mentioned several common testing metrics that can help you assess the value of your exercise.
These metrics include the HRV test, resting ECG, sleeping score, blood glucose, saliva pH, and blood ketones. By analyzing these metrics, you can better understand whether you pushed yourself too hard during your workout relative to your current fitness and health status.
However, despite all the valuable data these metrics can provide, it's important to keep in mind that over-exuberant exercise, particularly at higher intensities, commonly returns the following negative consequences.
😫 Easily annoyed.
😫 Difficulty concentrating after 3 pm.
😫 Craving sugar after 3 pm.
😫 The need for 3rd coffee.
😫 Drawn to a second helping.
😫 Ice cream, biscuits, or chocolate after 8 pm.
😫 Difficulty falling asleep.
😫 It was a toss-and-turn evening, and you woke up tired.
If some of these responses appear familiar, check out my position on 'appropriate exercise intensity' measured via heart rate in beats per minute and or perceived effort. I call it the DTi calculation – CLICK HERE.
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Free up your hamstrings & back instantly!
Sitting, driving, injury, age, damn it, all these ingredients can contribute towards shortening up your hammy’s, which limits your functional movement.
Righto, I bet I can free up your hammy's in 20 seconds.
1. Stand up, bending over with locked knees, ‘attempt’ to touch your toes - note your range.
2. Stand up, form fists, bend over, flex the knees, and wedge your fists between your knees.
3. Firmly squeeze your knees into your fists for twenty seconds - it shouldn't hurt, and you'll feel your hammy's engage.
4. Stand up and repeat step one - note your range.
Normally, most people will have increased their range, in a pain-free manner, and feeling more flexible in the hamstrings & lower back. If this be the case, schedule & practise this simple action 3-4 times a day.
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‘Fore’ fitting golf swing exercises.
⛳ I love golf!
While I don't play regularly, like most punters, I still feel frustrated when balls have a mind of their own.
With hitting hundreds of practice balls not possible, the following 'four' golf-specific exercises are possible.
I've practised these exercises for years and find my ball striking usually holds up. My short game is, and will always be, junk!
All movements demand core & trunk control.
#
Exercise
Reps
Sets
Load
1
Powercord take-aways/ follow thru's
10
2
Medium
2
Loaded kneeling take-a's/ follow t's
10
2
Medium
3
Loaded rotations
20
2
Med to heavy
4
Standing band rotations
20
2
Light
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Willo's 'Roast Pumpkin' Winter Mash!
🎃🎃🎃🎃🎃🎃
Roast Pumpkin on a bed of baby spinach with a dressing of goat cheese,
walnuts, and maple syrup and olive oil dressing.
🎃 1/2 a pumpkin.
🎃 Bunch of sage.
🎃 Pkg of goat cheese.
🎃 Cup of walnuts.
🎃 Pinch of salt and pepper (to taste).
🎃 1 teaspoon maple syrup.
🎃 4 tablespoons of olive oil.
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🎃 Oven at 200 degrees C.
🎃 Cut pumpkin into big chunks and place on a lined baking tray.
🎃 Season pumpkin with paprika.
🎃 2 tbs of olive oil.
🎃 Ovenbake for 40 min.
🎃 With 5 min to go, sprinkle sage leaves over the top towards crunchy.
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🍽️ Platter your pumpkin on a bed of baby spinach.
🍽️ Dress with walnuts and goat cheese (Pampy's favourite cheese).
🍽️ The remaining olive oil and maple syrup are mixed and drizzled over the pumpkin.
Thx, RW!
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Winter (and Watts) is coming!
Why ride indoors?
I have cycled on a stationary bike in my training den for thousands of hours. The convenience and safety of indoor training suit me well.
Let's weigh up your interest.
Pros
Cons
🚴 Weatherproof
🚴 Crash proof
🚴 Control intensity – practical for ALL levels
🚴 Concentrate on technique & strength
🚴 Test fitness
🚴 Netflix binge
🚴 Borrrrrrrring
🚴 Sweaty
🚴 Sore bum
🚴 Sore lower back
🚴 Feels like a waste of time
🚴 I don't want big legs
Although I have access to every IT training tool, the easy-to-follow session below can practised by anyone with any stationary bike that offers resistance and time measurement. Sessions ask for 'your' relative effort, making them practical for ALL fitness levels. For the full 7-day Pampy's Peloton (2021) CLICK HERE.