High-intensity workouts good for aging mice

Starting with sedentary mice aged about 65 in mouse-years, half were put on a program of high-intensity interval training:

the interval-trained mice seemed in many ways younger than they had been at the start. In particular, they were stronger; when pulled backward gently by researchers, they would cling to a bar longer than at the start of the study. They also had greater endurance capacity, as well as more muscle mass in their hind legs than the sedentary animals, and they scampered faster. Few now were frail.

Source: High-Intensity Workouts May Be Good at Any Age – The New York Times

Open workout tracking

I really like to gather and play with data from my workouts, but I dislike the way the tools I use to gather it tie me to their own websites for analysis and display—and in particular the way they always want to spin up their own scripts on my website when I want to display the data here. So, via Srikanth Perinkulam, I’m experimenting with WP-GPX-Maps as a way to display a workout with less use of closed software. This is a test:

Total distance: 2.32 mi
Total Time: 00:28:34

That’s my run from Thursday, along my most common route for a short run: Out on sidewalks along Curtis Road and First Street (around “The Place), and then the rest of the way on trails back through the Lake Park Prairie (along what we call the High Road—on top of the berm along the north edge of the prairie), over the weir across the creek that feeds into the Embarras River, past the little pond and down along the west and south sides of the Lake Park Woods, and back again across the weir.

If you’re a reader of this blog, your opinion is earnestly sought: Is that better than the workout sessions I used to share via Endomondo? Or did you never object to the closed tools in the first place? If you simply have no interest in my workout tracking data, that’s okay too.

Here’s one more test, the hike Jackie and I took at Forest Glen on June 11th:

Total distance: 5.56 mi
Total Time: 02:36:31

Replied to:Expanding my movement practice: Animal movements | Srikanth Perinkulam

I just took my own first yoga class!

I’d meant for years to study yoga and hadn’t managed to make it happen, but this week the stars aligned: one of my neighbors is a yoga instructor and is starting an outdoor class right here on the lawn at Winfield Village.

This sounds pretty interesting, Philip. Something I should consider adding to my workout regimen. I’ve always had a tough time coordinating my limbs and following flow sequences. Several years back after a failed attempt at learning Kalaripayettu , I was heavily demoralized. My flexibility seemed to be abysmally low and I had a real tough […]

Source: Replied to:Expanding my movement practice: Animal movements | Srikanth Perinkulam

Expanding my movement practice: Animal movements

My most recent addition to my movement practice, just started, is animal movements.

These are basically just ground exercises where the shapes are inspired by animal movements: Bear and Crab crawls, Ape and Duck walks, transitions from one to another.

Playing on a fallen log at the Nature Playscape at Homer Lake

My hope is that doing them will help me connect some of my mobility practice with movement (as opposed to static stretches). My hip mobility and my toe and ankle dorsiflection are limited enough that I can’t do certain things that I’d like to do—in particular a deep squat, but also a particular kneeling-to-standing transition. Probably other things I can’t think of at the moment.

For three years I’ve been working on these aspects of flexibility/mobility and I’m making progress, but I’m not there yet. I’m not sure what it will take to get there, but one possibility that comes to mind is that I haven’t tried to connect these things with other movements. I’ve done isolated stretches, and I’ve done assisted/bolstered versions of the movements, but I haven’t tried to use the movements as part of a sequence of other movements. Very possibly my difficulty is not merely my muscles being “too tight,” but rather springs from a the lack of a proper mind-body connection linking these moves and other moves I do.

My hope is that the animal forms, by giving me an opportunity to pass through these postures (rather than merely trying to hold them as static stretches) may help make the mind-body connection in a way that lets me relax into the postures quicker than just more stretching would do.

In any case, I’ve been meaning for a long time to increase the amount of ground exercises I do and not getting around to it, and animal movements—by giving me a framework for that—have finally gotten me started.

I don’t think I’m going to stick with the animal forms for long. There are plenty of natural human ground movements which are largely similar, but some of the animal forms modify them to justify the name, and although that can be fun, my own affinity is always going to be for natural human movement.

Still, tolerating the silliness can lead to impressive results in terms of power and control. Check out for example, this video of movement guru Mike Fitch demonstrating what an animal movement practice he calls Animal Flow looks like:

Once I’ve established the habit I’ll look to transition away from animal forms and just do combos of human-style crawling, rolling, sitting, squatting, kneeling—and the transitions between them.

Gathering garlic mustard

I’ve been occasionally joining Jackie when she does stewardship workdays at natural areas around the county as part of her Master Naturalist work. They’re fun, and they fit in very well with my shift away from exercise and toward movement. Our work Sunday, clearing garlic mustard from the South Arboretum Woods, is a great example.

(Garlic mustard is a nasty invasive, largely because the first-year growth leafs out very early, and covers the ground almost completely. Native plants emerge a little later in the spring, by which time they can’t get enough light to get going. The upshot is that the understory loses most of its natural diversity, becoming just a vast carpet of garlic mustard.)

What we did Sunday was make our way through the woods, spotting and then pulling up all the second-year garlic mustard. (It’s a biennial. The first year is the low ground cover. The second year it puts up a flowering stalk and produces seeds. If you can get the flowering stalks before they set seed, you can make a dent in the local garlic mustard density.)

What struck me was how similar our activity was to “gathering” à la hunting and gathering. It was physically similar—walking through the woods, and then squatting, bending, reaching, and pulling. It was also mentally similar—doing exactly the same pattern-matching that someone seeking to gather edible or medicinal plants would do.

I suspect that both of these aspects of this activity enhance the well-known beneficial effects of “forest bathing” (aka spending time in the woods).

The area we were clearing has a lot of downed branches, big and small, some partially or completely hidden by the ground cover, making for a complex walking surface—more good stuff for both the body and the brain.

Of course, volunteering for and participating in a stewardship work day produces all sorts of additional benefits—in particular, doing something good for the local communities (both the human community that uses the space and the natural community that inhabits it) is rewarding, as is making social connections with the other volunteers and engaging together on a common effort.

Every time I do one, I am reinforced in my desire to do more stewardship workdays, despite my slothful nature.

(The picture at the top is another view of the Cecropia moth that Jackie spotted while we were there.)

Humor just for me, by Holly Theisen-Jones

There’s a certain category of joke called a “three-percenter,” the sort of joke that’s only going to appeal to 3% of your audience, but that will really, really appeal to them. (Part of the appeal is knowing they’re in the select group that gets it.) You have to be careful using them: At the first sign that a piece is full of inside jokes that they’re missing, the remaining 97% of your audience is gone.

Still, it’s worth embedding the occasional three-percenter in your humor, because for its select audience a three-percenter can really make a piece. What’s best, though—what’s comedy gold when you can pull it off—is a joke that feels like a three-percenter, but that feels that way to the whole audience.

With that in mind, let me say that My Fully Optimized Life Allows Me Ample Time to Optimize Yours by Holly Theisen-Jones is the funniest thing I’ve read in a long time. Sitting alone in my study, still tired after cranking out three sets of twenty kettlebell swings, I laughed so hard I could barely breath. The whole thing read like one three-percenter after another, with me being in the 3% the whole time. Gloriously, hilariously funny. Even the lists of trendy superfoods in the smoothies were funny.

So now, the question is: Is this a humor story with six dozen three-percenters and I just happen to be in the 3% for all of them? This is possible. Perhaps even likely. But maybe the audience is a bit bigger than that.

At 3 pm, it’s time to hit the gym. After years of research, I have engineered the most efficient possible workout, which is a single, 100-pound kettlebell swing, followed by four and a half minutes of foam rolling. (See my e-book for step-step instructions)

Source: My Fully Optimized Life Allows Me Ample Time to Optimize Yours – McSweeney’s Internet Tendency

Let me know if you’re in the 3%.

Lift by Daniel Kunitz

My brother shared this comic with me a while back. I think it captures something—something about CrossFit, but also about how people react to anyone who’s “really into” anything.I’m not a crossfitter, but my expanding interests in fitness and movement have produced similarly horrified reactions to the prospect of having to engage with me on the topic—less frantic only because people are not literally trapped in an elevator with me.

I bring this up because the recent book Lift, by Daniel Kunitz, can be read as a love song to CrossFit (although he has done a pretty good job of discreetly tucking away most of the CrossFit stuff near the end of the book).

The book is more than just one thing, and even more than a love song to CrossFit it’s a fascinating cultural history of fitness.

Kunitz uses the term New Frontier Fitness to refer to the whole emerging cluster of practices centered around the idea of “functional” fitness: CrossFit, MovNat, Parkour, AcroYoga, obstacle course racing, and any number of gymnastic and calisthenic exercise practices. Kunitz doesn’t mention Katy Bowman’s work, but it obviously fits in as well.

Doryphoros MAN Napoli Inv6011-2A key thesis of the book is that the motivating genius of New Frontier Fitness is not without precedent: It springs directly from ancient Greek ideals of fitness, and he references both ancient Greek representations of a fit body (such as the Doryphoros sculpture) and statements by ancient Greeks not unlike Georges Hébert’s admonition “Be strong to be useful.”

This cluster of ideas—in particular that fitness was a moral and social obligation, but also that functional fitness produces a beautiful body as a side-effect (rather than as a goal)—largely disappeared after the Greeks, except in tiny subcultures such as the military. It has only reemerged in the past few years as the various things that Kunitz refers to as New Frontier Fitness.

In between—and the 2000-year history of this makes up of the center of Kunitz’s book—there were many things that were not this particular tradition of functional fitness, but instead were aimed at producing a particular type of body (body-building, aerobics, etc.)

It’s impossible for me to talk about Daniel Kunitz’s Lift without comparing it to another book—Christopher McDougall’s Natural Born Heroes. They are similar in at least two ways. First, they both compare modern fitness culture to that of the ancient Greeks. Second, they both appear to have been written just for me.

A third book that I read recently but haven’t written about is Spark, by John J. Ratey, which overlaps in the sense that all talk about intensity as a key aspect of exercise to produce functional fitness. (If all you’re interested in is appearance and body composition, you can get most of the way there with a diligent application of low-intensity exercise, but some amount of intensity is highly beneficial for functionality and brain health.)

All three books are worth reading.

Image credits: CrossFit Elevator comic by Ryan Kramer from ToonHole. Doryphoros photo by Ricardo André Frantz.