Exercise: Dumbbell Deadlift

This is simply a squat using dumbbells. This exercise develops your middle traps, lower back, gluteals, and hamstrings. Say what??? I mean it gives you muscular legs, and strong back, and keeps you butt from sagging.

To do this:

• Place two dumbbells shoulder width apart on the floor.
• Squat down and grab the dumbbells.
• Stand up and slowly lower the weights.
• Do not lock you knees and pause while standing.
• Keep a smooth, non jerking motion.

Exercising with Injury

I’ve been off the exercise band wagon for a few months now. I over trained my knee getting ready for Command Fitness Leader school in August and as of mid November, I’m still on the side lines. Healing is taking much longer than I expected. So, how do I stay in shape?

Over the past few months I’ve been so ticked off and worried about this injury that I’ve back off way too much on staying fit. My fear has been that this may turn into a permanent injury if I aggravate it too much and end my active lifestyle. Well, after 4 months, it is time to do something.

My doctor has cleared my for swimming and any other cardio activity that does not aggravate my knee. Obviously the first step is to see your doctor and follow their advise. I took an inventory of what I am capable of doing for short periods of time and I’ve come up with this list:
· Swimming
· Cycling
· Elliptical
· Stair climber

OK, cardio is now solved. As for strength, I’m going to take that one one day at a time. Obviously most all upper body activities should be OK with exception to any that requires me to carry weight or flex my knees. As for lower body, I’ll try various exercises to see what causes discomfort and which ones do not.

Once the doctor says go for it, create a plan that will not impede the recovery process. I did not do this a few years back. Because of the permanent injury caused by my ignorance, my arms are not several inches smaller then what they once were. Staying down for the last few months was the best option for me. Now it is time to start slowly getting back in shape.

Triathlon...Do you dare???

What the (insert explicative here) are they thinking? 2.6 mile swim, 112 mile bike ride and then a full marathon. I'm watching the Ironman Championships in Kona. Interesting, a major sponsor is Navy Special Forces. So, do you dare? Triathlon is a very fast growing sport for th recreational athlet. You can find triathlons of all distances. The Ironman is the extreme.

Photos by: Bakke-Svensson/Ironman.

Care to try it out? Running is the easiest to train for. You need shoes and a road. OK, Swimming. A gym membership usally helps but if you live on a lake, no problem. The most expensive is the cycling. You need a bike. Please do not go out and buy a carbon fibre Lance Armstrong special. At the smaller races, you will see people on mountain bikes. Use what you have, buy later if you continue.

Here is an opportunity to raise physical awareness at your commands. Hold a triathlon. OK, maybe its the dead of winter. Most bases have a pool at the fitness center. Usually there are bikes and treadmills. Use your imagination.

Here is a link about the 6 sailors who completed the 2008 Ironman.

Exercise: Dips

Dips are a really versatile exercise. You can use a dip machine. This machine will have weights to reduce how much or your body weight you must raise. You can pull two benches together. Put your hands behind you on one and your feet on the other. Dip your body low between the benches and raise back up. Even to folding chairs can be used.

Dress for the weather

The days are now short and only mid day is warm. Winter is slowly sneaking up on us. Time to start thinking about how to dress outside. Dressing in layer is best. It allows you to remove layers as you heat up. A outer shell with zipper vents is a great way to keep from getting wet with sweat in the cold temperatures. Thin gloves are good from early and late winter, but consider heaver ones once things get really cold. Don't forget to check the weather before you leave. It may be sunny now, but it could get very nasty in an hour. Unlike summer where you can shed clothes to stay cool, you can only add what you have in winter.