Missing the fitness room

Losing access to the fitness room is particularly annoying to me because I’ve just recently—starting about seven weeks ago—gotten my act together about lifting.

Like everyplace else, Winfield Village has closed down all the “non-essential” places people might congregate, including our fitness room.

“Notice: Closed until further notice”

Losing access to the fitness room is particularly annoying to me because I’ve just recently—starting about seven weeks ago—gotten my act together about lifting, and been getting to the fitness room at least three times a week.

Determined not to lose this momentum, I’m trying to cobble together an adequate workout routine that I can do with just equipment I own.

Great collection of dumbbells, no longer accessible because they’re in the fitness room

I had already been including quite a bit of bodyweight exercise, but since the dumbbells were right there, I’d often use them (for dumbbell rows and for goblet squats, in particular). I also used the 45 lb kettlebell in the fitness room all the time for my HIIT workouts.

The other thing that I’m really missing is the pull-up bar. To replace that, I’ve ordered a pair of gymnastic rings that should arrive Tuesday.

About all I’ve got that I own to replace the dumbbells and the kettlebell is a 15 lb kettlebell that I purchased so Jackie could join me in my workouts if she wanted.

My 15 lb kettlebell with its big brother

With the kettlebell (even in advance of the arrival of the rings) after about a week of social distancing, I’ve started to put together a routine that feels like I’m getting in a good workout.

For the core of the routine I’m doing hindu squats, hindu pushups, and goblet squats with the kettlebell. I’ve heard claims that just hindu squats and hindup pushups combine to form a pretty good, almost full-body workout. I’m adding in the goblet squats because the hindu squats seemed very focused on the anterior part of the legs, and I don’t want to lose the gains I’ve been making on the posterior parts.

My opportunities for “pulling” exercises are kind of limited until I get my gymnastic rings. I’m making do with the kettlebell to replace the dumbbells for rows. At 15 lbs, the kettlebell is kind of light for that, but on a temporary basis I can just do more of them. (The same logic applies to the hindu squats and the goblet squats: What I’m not getting in intensity I can largely replace with quantity.)

Once the rings get here I should be able to do hangs and inverted rows, and attempt to do pullups. That’ll cover my “pulling” exercises very well. I’ll also be able to attempt to do dips, which is another exercise that I haven’t found a good equipment-free bodyweight solution for.

One other piece of exercise equipment I have is a jump rope. I got it five years ago, after reading about how jumping rope is great training for running because it develops the springiness in your ankles and calves.

I haven’t made much use of my jump rope though. One year back in junior high or high school the phys ed class did one of its very few units that wasn’t focused around some team sport, and jumping rope was one included activity. I very much enjoyed the non-team aspect of it, put in the practice, and got quite good at jumping rope. Sadly, it turns out that you can’t let something like that go for 45 years and expect to just pick it back up again.

However, I figure this is a perfect circumstance for regaining my ability to jump rope. The weather is kinda crappy for running, but not so terrible that I can’t go outside at all. Yesterday I spent six minutes jumping rope, which was about as long as I wanted to spend outdoors in the cold, but also a good amount of practice for recovering the skill. I figure if I do the same every other day, by the time we start getting some nice weather I’ll be as good at jumping rope as I ever was.

I’ll use the jump rope for a HIIT workout. My HIIT workouts with the 45 lb kettlebell are off the table, and with just the 15 lb kettlebell I won’t be able to achieve the level of intensity I’m used to for my two-handed kettlebell swings. Besides the jump rope, I’m thinking I’ll do one-handed kettlebell swings with the 15 lb kettlebell. Less intensity, but the asymmetrical nature of the exercise will add a nice core workout aspect to the whole thing.

It’s come together pretty well, except that I’m not quite there with the hindu pushups yet. I need to develop both my strength and my flexibility, if I’m going to make those a key part of my workout routine. I’m close though. We’ll see.

Consistency

I’ve been lifting weights for decades. I was pretty consistent about it for a long time. For years while I was working at a regular job, Jackie and I would go to the Fitness Center and lift before I went to the office at least two, often three times a week, using whatever machines they had (three or four different brands/styles of machines over the years). I saw pretty good gains the first six weeks or so that I was doing this, but they leveled off. I kept at it for years after that, with very little to show for it.

All that time I imagined that the issue was intensity—to make more gains, I needed to lift more and harder. I now think that was wrong. I think the problem was just that machines are a crappy way to build strength or muscle.

Four and a half years ago we moved to Winfield Village, which has a pretty good set of free weights. I’ve been using them—once again without much to show for it. In this case, the issue is not a matter of using the wrong equipment or a lack of intensity—it’s that my consistency has fallen off. I get on a schedule of lifting two or three times a week, but only keep it up for a week or two and then miss a few workouts.

Happily, this month I’m doing pretty well. In 21 days I’ve gotten in 9 lifting sessions, which is just about exactly my target. (I aim for every other day, so when I miss an occasional day it still comes in at 3 times a week.)

I’m seeing some nice strength gains (although after just three weeks I can’t be sure I’m not back in the situation of “anything will build strength for six weeks”). I’m also putting on some weight—probably just because I’ve been eating too many carbs, which I’ll fix here shortly, but in the meantime I’m choosing to imagine that I’m adding some muscle as well.

Understanding that consistency is the key, maybe I’ll be able to keep it up. (Watching my older relatives become frail due to sarcopenia, I’m determined to avoid that fate.)

I’m pretty sure I’ll manage okay until the weather turns and I have to start balancing the lifting with the running and hiking. (I’ve only gotten in one run this month, because of ice and cold.) We’ll have to see after that. But as I say, I’m determined.

A little vitamin W

Since reading a couple of weeks ago about the importance of blue places for both physical and mental health, I’ve been trying to spend a little more time near water, and to pay attention when I’m there.

Today Jackie and I took a short walk along the little creek that runs just south of Winfield Village. It’s really a spectacular amenity that I don’t appreciate nearly as much as I should. (I spend a lot of time admiring our little prairie and our little woods, but I mostly just cross the creek itself with scant notice—nowhere near what it deserves.)

Perhaps you can help me catch up on appreciating our creek. Is it not admirable?

It got me some vitamin W for the water and some vitamin N for the nature, but sadly no vitamin D. The vitamin D window has closed, and won’t open again for 57 days.