Mid Week Pick Me Up!
Turn it up to 11!
Don’t try to impress your peers. Try to impress your heroes.
I work from home, and I absolutely love being able to workout from home too. I may not have the latest and greatest equipment, the heaviest dumbbells or the biggest plates, but I have more than enough to beat my body into the ground. And I can do it anytime I want!
Well, almost anytime. Sometimes work, life or family can eliminate or interrupt a workout (like when your kids need a smack down!). That was the case today, but hey, I’ll take the trade off anyday. And when it happens I just keep telling myself
3 Rounds for Time
Somewhere in the middle of my third round there was an “interruption” and I never got back to the workout. Oh well, still got 2 full rounds in and the warmup.
So it’s Sunday, and my beautiful wife suggests we work out. She usually kicks my butt, so I hesitated a bit, but she talked me into it. I thought it might be a good time to kick my workouts up a notch or two, so pulled out the Men’s Health Sparticus workout from their magazine. This workout is KICK-ASS so be prepared to sweat!
2 rounds of the following:
60 second tabata (i.e perform as many resp as possible in 1 minute).
15 second rest between exercises
2 minute rest between rounds
This is one of my favorite workouts, cause I can go a little heavier with the weights but still lift safely in my little basement gym. I use dumbbells for the thrusters because my shoulder just can’t take pressing a barbell. Using a dumbbell lets me rotate my hand position so that I can get the weight over my head.
D-Bell Thruster 5x5 (25lb dumbbell)
five sets for five reps of db thruster.
Time for workouts was hard to come by over the holidays, and I didn’t even get to my first workout of 2014 until January 6th! GEEZ! That is almost 1 month off! So, took it slow this workout and only did two rounds of my usual warmup:
So it happened. Shortly after the holidays, something quite unsuspecting caught up to me. I’m not sure how it happened… but I turned 45.
The funny thing was that I knew it was coming, and I knew what number it was going to be, but it never really hit me. I mean, in my mind I think I’m still 21! But my body is definitely telling me that I am 45. There are things that I used to be able to do at 21 that I definitely don’t have any hope of doing now, and the aches and pains come more easily and more frequently. Vitamin I (as in ibuprofen) is probably the most consumed vitamin in our house.
I’ve always been active, and (if I say so myself) in pretty good shape. I play hockey every week, I exercise as routinely as i can, and I eat pretty clean. But lately I’ve notice that I don’t feel as healthy as I used to. I get winded easier. I can’t run as fast or as far. And the goals just don’t come as easily as they used too!
Can I expect this steady decline as I get older, and what can I do to prevent it!
According to Statistics Canada in 2009 the average life expectancy for a typical Canadian male was 79 years old. Rates are slightly higher for British Columbia, but we will go with the National rates just for fun. So if I can expect that I will have the longevity of a typical Canadian male, that gives me about another 34 years left on mother earth (i.e. I am closer to death than I am to birth).
But what kind of quality of life are my last 34 years going to be like? I am already experiencing a perceived decline in my health and fitness. If the trend continues, what are my later years going to consist of? Am I going to be able to do the things I like to do?
For the answer to those questions, we need to look at the Health Adjusted Life Expectancy (HALE). This table from Statistics Canada shows that for males, we can expect to live the last 10 years of life in sickness and our Health-adjusted life expectancy (i.e. the number of years we can expect to live in good health) would be 68 years.
Holy shit that is only 23 more years!
23 years can sound like a lot of time but in reality we all know how fast time flies. Gotta get up to go to work, then get a quick workout in before we gotta get #2 daughter to gymnastics and #1 daughter to skating, then dinner on the table, and make lunch for school tomorrow, help the kids with their homework, then get them to bed, do a quick tidy, finally crash on the couch for an hour to watch Downton Abby then collapse into bed before we do it all again tomorrow!
When you’re a parent, your days are full and before you know it, 1 year, 5 years, 10 years have gone by and you’re 45! It’s that easy folks! 23 years is not that much time.
To put things into perspective:
In a February 2013 Report on the Health of Canadians, titled Reality Check, The Health and Stroke Foundation warns that unless action is taken, baby boomers may spend the last years of their life in sickness, disability and immobility.
Heart disease, stroke and other chronic conditions will cause the average Canadian to live a decade in sickness, disability and immobility later in life. Research shows that there is a 10-year gap between how long Canadians are living and how long they live in good health.
Like everyone, I’ve got big plans for the last half of my life. I don’t want my health to hold me back. So how can I get as much of that 10-year gap back as possible?
According to the Heart and Stroke Foundation’s report, there are 5 key risk factors that influence the size of the 10-year gap:
According to the report 9 in 10 Canadians have at least one risk factor for heart disease and stroke. And nearly 4 in 10 have three or more. Heart disease and stroke are the leading cause of hospitalization in Canada, so eliminating these two causes of sickness is a good way to get back some of those 10 years and this can all be done by making some simple lifestyle changes:
What Canadian baby boomers NEED TO KNOW is that making lifestyle changes can actually make a BIG impact and reduce their risk of heart disease and stroke.
#4 really isn’t a factor for me, I don’t smoke. But through some simple lifestyle changes I can manipulate the other factors to get back some or all of those 10 years. And for me, that’s what the next 23+ years are going to be about. getting those 10 years back and turning 23 into 33 and more.