Kedging

This was a lesson learned from the book "Younger Next Year" by Chris Crowley and Henry Lodge - the Kedging Trick.  Never heard of it - it goes like this.

Years ago, sailing ships sometimes had to resort to kedging to get out of trouble.  The Captain would have a light anchor (a kedge) loaded into a long boat and rowed half a mile or so away.  They would set the anchor and everyone back on the big boat would pull like demons on the line, literally hauling the ship to the anchor.  They'd do it again and again until they got where they had to go.  It was alot of work but often the only way to overcome a tide that's pulling you into a lee shore or to get under the desperately needed protection of coastal batteries.

So ....kedging:  Climbing out of the ordinary, setting a desperate goal and working like crazy to get there.  To save yourself.

It's not easy to keep exercising everyday year in and year out - we falter, sometimes skipping whole weeks.  We all need to do a little kedging now and then to keep ourselves motivated - something like booking an adventure trip, running a marathon - skiing, hiking or whatever - something that's beyond our abilities and requires hard training and commitment for months to get in shape to handle it .....or taking up some entirely new sport or activity.  Sounds like alot of trouble, but it's fun and it works.  We need tricks to keep interested and motivated and kedging is a great way to do this!

"Younger Next Year" is an excellent read - recommended for anyone over the age of 40.
http://www.youngernextyear.com/index.php.
Debbie

Outdoor Exercise

It's summer and because this season is waaaayyyyyyy too short in Canada, we all look for ways to spend more time outside - maybe we're no longer sun bathing at the beach in our bikinis, but we enjoy the warmth of the sun and the benefits of longer days of sunlight.

If you refer to the Workouts and Resources page, you'll find an outdoor workout that can be done just about anywhere with minimal equipment/props.  Intensity is monitored by RPE (Rate of Perceived Exertion).

Also, if you live in Cranbrook, try out the Adult Outdoor Fitness Center at the RecPlex.  There are 12 different machines that work all major muscle groups along with your own body weight as resistance.  Each machine has simple instructions and a diagram to assist you so no need to fear not knowing what to do.

On regular occasions you will find one of Cranbrook's Sr. Ambassadors on-site and available to assist you with technique and variations.  If you want to include a bit more cardio, you can walk or jog around the equipment between Sets.  Lots of folks are using this equipment now - so you might make some new friends while you're there .....I sure have.
Debbie

Perceived Exertion

Often we are asked "how hard should we work out?" or "when do we know to push ourselves a little harder?"  These questions relate to exercise intensity and there isn't an easy answer, especially if you are new to exercising. 

With experience, you will learn to monitor intensity by monitoring your heart rate and there are a variety of ways to do this.  In our Fit Over 50 classes, we talk about a couple of these methods such as 220 - Your Age x Percentage  ....and also the Karvonen method which takes into consideration your resting heart rate.  However, we found that participants where getting confused and the focus became the heart rate, rather than the exercise.  Heart Rate Monitors are also excellent tools but again, you need to know your target heart rate in order to use them effectively.  We have found that using Perceived Exertion is often the best way to monitor intensity, especially for those with little experience.

There are also a variety of Perceived Exertion charts called Rate of Perceived Exertion (RPE), but we have found using the scale of 1 - 10 to be the easiest to remember and use effectively.  The following chart is my favourite:

Level 1: I'm watching TV and eating popcorn

Level 2: I'm comfortable and could maintain this pace all day long 

Level 3: I'm still comfortable, but am breathing a bit harder 

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly 

Level 5: I'm just above comfortable, am sweating more and can still talk easily 

Level 6: I can still talk, but am slightly breathless 

Level 7: I can still talk, but I don't really want to. I'm sweating like a pig 

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period 

Level 9: I am probably going to die 

Level 10: I am dead

Generally you will want to keep your workouts in the Level 6 - 8 range and only occasionally (ie:  once a week) push yourself to reach Level 9.  Beginners will want to stay closer to Level 6 but over time and with experience, you will feel okay pushing yourself a little harder.

It's all about monitoring yourself .....so please avoid Level 10!
Debbie

Recovery!

There is a part of me that wants to continue doing everything (physically) that I used to do.  I'm talking back to when I was a young adult.  I know I'm slower, can't jump as high or move as quickly ....that doesn't matter now, but it still feels good to try and the activity still resembles was it's intended to be. 

However, there's one big difference now - and that's recovery.  The muscle soreness and aching that used to disappear overnight, can linger for days and those first few steps after getting out of bed each morning, feel like my body is standing upright for the first time ever!  My initial thoughts are "why did I do that?", yet after a few minutes and a cup of coffee, I start to feel almost normal and start planning the day's activities and the next adventure.  Sometimes my hips tell me they need more rest, or my lower back forces me to stop whatever I'm doing and stretch ....yet my heart says "go for it" .....so as long as I continue to listen to it, I'll be out there joining many of you doing the same thing, heading in the same direction - with smiles on our faces.

Debbie

“We don’t stop playing because we grow old. We grow old because we stop playing."
- George Bernard Shaw