One dumbbell workout
I hope I don't have to tell you that this is not a picture of me!
Here’s the light weight upper body workout that I like, using one 6.6 pound dumbbell. You can substitute any weight that you are comfortable with. Don’t have a dumbbell? You can fill a bottle with water for the same effect. You can also do more reps with a lighter weight, if that’s better for you. I usually try to do four sets of 50 of each exercise, resting for a few minutes between sets.
The curl. This is your basic biceps curl. Hold the weight down by your thigh, palm facing front. Raise the weight toward your shoulder, trying to not rock your body as you do so. Lower the weight to the starting position. That’s one rep. Perform an equal number of reps for both arms.
The press. This is similar to a standing barbell press. Start with the weight raised to your shoulder, palm facing front. Raise the weight to just short of locking your elbow. Slowly lower the weight to the starting position. That’s one rep. Perform an equal number of reps for both arms.
The triceps curl. This one works the backside of your upper arms. Start with your arm raised, bent at the elbow so that the weight is near your shoulder blade, palm facing toward your spine. Raise the weight to just short of locking your elbow. Slowly lower the weight to the starting position. That’s one rep. Perform an equal number of reps for both arms.
Two handed raise. This one works your shoulders and the sides of your rib cage. Grasp the center of the dumbbell with both hands. Begin with the weight held below your waist. Raise the weight until your arms are level with the floor. Lower the weight to the starting position. That’s one rep.
Seated twist. There’s probably a fancier name for this one, which works the abdominal obliques. Seated comfortably, with your back straight, grasp the center of the dumbbell with both hands. Hold the weight at any elevation that’s comfortable, however, the more level your arms are, the harder the workout. Begin with your arms to your left, twisting from the waist to face left. Move your arms to your right, twisting from the waist to follow. Return to the starting position. That’s one rep. 07/22/09
My New Obsession.
I think that I have found a new obsession: bicycling. When I set out on my 40 pound journey, I envisioned cycling to be a minor component in my overall plan. To that end in addition to walking, I rode my old (non-suspension) 1994 vintage L. L. Bean mountain bike, and when the weather turned wet (all too often this month) I used my stationary bike. Lurking in the background was the Gitane 10 speed I bought at my church’s yard sale last fall.
My 1970-ish Gitaine Grand Sport De Luxe.
I did some research, and determined that this bike, a “Grand Sport De Luxe”, was probably built sometime between 1971 and 1974. Even so, except for dry rotted tires and a little surface rust on the rims, it was in great shape. I’d been looking around for replacement tubes and tires, which was not as easy as I thought, since the bike has 27 inch rims. Yes, I could have got them online, but I wanted them “now”. I finally found some 27 inch tires for it, at the K-Mart of all places. With two new tires, two new tubes, a gel seat cover, and a few drops of 3-in-1 oil on the cables, I was in business. I’ve got a total of $48.00 in this bike: purchase price, $6.00; tubes, 2 @ $6.00; tires, 2 @ $10.00; and one gel seat cover, $10.00.
I was very surprised at the difference in the ride quality between the two bikes. Not that there’s anything wrong with the mountain bike, but with its weight, gearing, knobby tires, and geometry it’s not really set up for on road riding. The GSDL on the other hand is a pure joy to ride. It’s light, responsive, and frankly, I can really get that puppy flying down the road. I have also found that I am feeling a lot more energetic, yet simultaneously more relaxed, after riding. Probably some kind of endorphin thing, but what do I know? What I do know is, I’m as excited about biking as any sport I have been into in a long time, and I’m hoping it lasts.
(This entry is based upon an e-mail I sent to the good folks at Bicycle Times magazine.) 06/24/09
