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 Post subject: Re: Fitness
 Posted: Fri Nov 02, 2018 9:14 pm Post Number: #21 Post
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what do you do with cracked bowling balls? lol....i have 4 ( 2-15# and 2 -14# ) bowlingballs that are cracked , and instead of throwing them out, i removed my inserts and honed out the thumb holes to a larger size....took an old broom stick and cut it to length and width of hand , shaped the ends and put some glue on the ends and forced them into the thumb holes. now i have to different weights for my arm curls.....1 is 28# and the other is 30#.....it's one of each but it's something that a can work with during my workouts....


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 Post subject: Re: Fitness
 Posted: Sat Nov 03, 2018 1:00 am Post Number: #22 Post
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turbotwister wrote:
what do you do with cracked bowling balls? lol....i have 4 ( 2-15# and 2 -14# ) bowlingballs that are cracked , and instead of throwing them out, i removed my inserts and honed out the thumb holes to a larger size....took an old broom stick and cut it to length and width of hand , shaped the ends and put some glue on the ends and forced them into the thumb holes. now i have to different weights for my arm curls.....1 is 28# and the other is 30#.....it's one of each but it's something that a can work with during my workouts....



Nice going, creative thinking.
Old adage goes, "Find a way or invent one".

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 Post subject: Re: Fitness
 Posted: Tue Dec 11, 2018 7:41 pm Post Number: #23 Post
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For your perusal, a training regimen for various forearm muscles.


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 Post subject: Re: Fitness
 Posted: Mon Dec 31, 2018 10:21 pm Post Number: #24 Post
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Here's hoping that 2019 is a happy, healthy, and safe for all.

As with any new physical activity, your health situation and physiology should dictate.
I was getting rid of old periodicals to recycle.
Pulled an article from AARP, 10 ways to sneak fitness into your day.
Remember, these are geared for the 50+ crowd.
Regardless of age, if you have a sedentary occupation, these represent a bridge or perhaps a good start to improvement.

Here is a somewhat distilled version of a 2017 March article.

Just in case, you are looking for or need such tips.
If this is all easy peasy for you, I commend you.
Personally, I have decades of neglect to make up for.


1 WHILE WAITING AROUND.
In a line. Squeeze your butt 10 times. Tighten your stomach 10 times. Stretch your arms downward behind you and squeeze your triceps 10 times. Rise up on your toes and squeeze your calves 10 times.

2 WHILE SITTING AROUND.
Keep a tennis ball at your desk and by your favorite chair at home. At least twice a day grab a the ball and squeeze it tightly. Hold for 5 seconds, then release slowly. Repeat 10 to 15 times daily.

3 AT THE SUPERMARKET. (Definitely has its practical limits ...)
Ditch the cart. Using your reusable tote bags one over each shoulder cruise the aisles grabbing what you need.

4 WHEN WORKING AT A DESK.
Swap a stability ball for your usual perch for 20 to 30 minute periods. Be sure to stand up and walk around frequently too.

5 WHILE BRUSHING YOUR TEETH.
Stand on one foot for 60 seconds then switch. When that's easy, try balancing while lifting one leg to the side. (I'm adding this, when these are easy, close your eyes)

6 WHILE MAKING DINNER.
When waiting, do arm circles, holding arms out to side, parallel to the ground, make circles like you are drawing with your fingers, do 15 clockwise then 15 counter clockwise

7 WHILE YOUR BEVERAGES BREW.
Coffee/Tea
For Calves and Achilles tendons. Stand at arms length from the wall and place one foot behind the other keeping the heels down and knees straight. Lean toward the wall, bracing with your arms. Bend your forward leg to stretch the calf of your back leg. Hold for 30 seconds switch feet.

8 WHEN GETTING OUT OF A CHAIR.
Every time you stand up or sit down, use just your legs or just one hand at first. Do this 10 times a day.

9 WHEN AT A STOP LIGHT.
Counter gravity's effects by tightening your pelvic floor muscles (as if you have to pee and you are "holding it in") when you are waiting at a traffic light, hold for a 10-count then release for 10. Repeat until the light turns green.

10 WHILE WATCHING TV
Like on your side and do 3 sets of 15 leg lifts, then three sets of 15 leg circles--raising your leg and rotating it in a circular motion. Switch sides.

Cheers!!!

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 Post subject: Re: Fitness
 Posted: Fri Feb 22, 2019 7:20 pm Post Number: #25 Post
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Some from USBC Sports performance specialist Nick Bohannon













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 Post subject: Re: Fitness
 Posted: Wed Mar 06, 2019 4:02 pm Post Number: #26 Post
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Not getting enough knee bend or unable to hold it?

Submitted this video as it addresses single leg training.
If you try this, have something to hold on to test your balance, check your range of motion, start with no weights and progress. (Form over weights and reps)


Jeff at athleanx on YouTube has MANY bodyweight exercises. Work with what you have, find a way or invent one.

Additional thought, look into Tai Chi, check YouTube, research ...

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There should be a rule of war saying you have to see someone up close and get to know 'em before it's ok to shoot 'em.

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 Post subject: Re: Fitness
 Posted: Tue Mar 12, 2019 6:24 am Post Number: #27 Post
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here is a question I don't know if you can answer or maybe you know someone that does. I just did my legs for the first time in like 25-30 years. (haven't done it in so long since legs were already huge in highschool naturally). With this bellybutton hernia thing I have to try to figure out what is safe or not. I was on the machine where it is like a seated leg press. I did 3 sets and finally put it to 300 which was still pretty easy but then I realize that I don't want to stress that area much. That machine goes to like 450. Which extercises are a no no with this belly button hernia? I get different answers from doctors. I believe no sitsups at all but one says I can but I still dont' want to try that. I ended up doing that 1 legged squat thing with the bech from above but only did 1 set of that as that was tough. Leg extensions and leg curls have no effect on the hernia though. I don't think squats are too bad depending on how much pressure is put there.

I am also confused on what my body is telling me. The first day at the gym did weights and an hour of elipcal. When I was done I felt like the wolverine guy in the scene where he comes out of the water. (that movie was on when I was working out). The next day I got down to 10 minutes left and couldn't wait for it to end and was wore out. Took 3rd day off from elipical because of doing legs. 4th day is the day off from weights but did the elipcal. 1st day-3rd day stayed 130 strides or under and level 1 or 2. 4th day did up to 148 strides a minute and never took it off resistance 3. About 10 years ago, my heart couldn't keep up with my body. I would get the heart rate up to 160 or so, today had it 120 or less and a lot of times 100 or less really going at the machine.

This might not be the place for this and maybe should have posted in bodybuilding.com forum but don't think I have a thing there, I don't remember been forever. Another crazy thing is that I used to be able to get in the bed and pass out in the matter of minutes, now it takes hour or so to fall asleep. When I was working out years ago, when I was done working out, I would be so tired I didn't want to shower and just pass out. Now I don't feel like sleeping after a work out I don't understand what is going on. My workouts when I have to do weights and cardio is 2 to 2.5 hours. 2 body parts 12-15 sets usually 10-12 reps to almost failure.


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 Post subject: Re: Fitness
 Posted: Tue Mar 12, 2019 4:00 pm Post Number: #28 Post
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What is probably Rule #1 is also probably ignored by many of us.
That would be to discuss a fitness regimen with your doctor.
While you are young and strong, you have health issues and need to lose weight.
Those are two factors that reinforce the need for rule #1
If you are taking medication, that's another factor
I'm not a health professional and these things should always be discussed with medical professionals.


I know a guy who was extremely overweight. He found his motivation and took the weight off. According to him, he eliminated fried food, that was it. We are all different, but we all could do without fried food.
In my 40's I went on low carb, took a lot of weight off. In my 50's I jogged the stairs in the basketball arena with a co-worker.

My gut instinct is that your efforts should be improving cardio fitness and losing body fat.
Always get doctors approval, be wise about that, none of us are bullet proof.
Every big man I have known that was extremely overweight was also very strong. Your legs no doubt are already strong, they've been working hard.

I also suggest researching machines and exercises to avoid.
Long before there were gyms and equipment, there were muscles. There are many bodyweight exercises that can be done. Find a way or invent one.
Our bodies were designed to move in certain ways, some machines are risky.

Personal observation, too many men are slaves to metrics, the how much and how many.
Women however are more in to form and function and efficiency, in short, they are smarter about these things.
Just look at lady bowler's, effortless power.

Be sure to discuss this matter with your doctor.
Be wise, be safe, be healthy, be happy.

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 Post subject: Re: Fitness
 Posted: Thu Mar 14, 2019 7:43 pm Post Number: #29 Post
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Check out Heather D'Errico's series of articles and videos on Bowling This Month. Very focused bowling oriented exercises and knowledge.


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 Post subject: Re: Fitness
 Posted: Fri Mar 22, 2019 10:10 am Post Number: #30 Post
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I like a minimalist approach to training these days. My only equipment is a pullup bar. An example of my training would be 3 sets of 10 pushups, 3 sets of planks for 30 seconds, 3 sets of 6-10 chinups, 3 sets of 15 squats, and a mile or two run for time.

It's not a lot, but all your bases are covered. If you need shoulder work take a light weight and do some rotator cuff work and lateral raises for your shoulders.

I have taken a year off of bowling due to health reasons
Also I have enlisted in the army and wont be bowling much. Now I simply bowl for fun when I can find the time. And since I've been getting in shape for the army and changed up my diet, bowling has been pain free for me.


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 Post subject: Re: Fitness
 Posted: Fri Mar 22, 2019 11:55 am Post Number: #31 Post
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If you’ve just enlisted, you’re going to have to do a lot more than that. Your PFT has changed so deadlifts, farmers walks, pull-ups and sit-ups I would add and a lot more pushups.

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 Post subject: Re: Fitness
 Posted: Fri Mar 22, 2019 3:51 pm Post Number: #32 Post
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44boyd wrote:
If you’ve just enlisted, you’re going to have to do a lot more than that. Your PFT has changed so deadlifts, farmers walks, pull-ups and sit-ups I would add and a lot more pushups.


You got that right!!!!

A variant of the farmers carry, is the briefcase carry, that's weight in one hand, the other side of the body works to stabilize (hits core!).

No matter what, you can never run enough, nor have enough P.T.
Be sure your hands and feet are toughened as they will be challenged.
You will also be running with gear at times and not in running shoes. Include steep hills.
There will be times when you will be eating whatever the guys in front of you are kicking up, I know this from not being the fastest :lol: . Still finding dirt between my teeth after many decades.

THANK YOU FOR YOUR COMMITMENT TO SERVING YOUR COUNTRY !!!!
YOU ARE ONE OF THE VERY FEW. BEST OF LUCK TO YOU.

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There should be a rule of war saying you have to see someone up close and get to know 'em before it's ok to shoot 'em.

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 Post subject: Re: Fitness
 Posted: Mon Apr 08, 2019 4:28 pm Post Number: #33 Post
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I haven't had time to look at this with practice, league, and a tournament taking up my time, but yes I know that the PFT has changed a lot. What's funny is that the minimalist approach training is just a little troll thing I tell people I do who haven't seen me in a while. Keep in mind I have lost 60 lbs and I say I do a minimalist thing to troll people to mess with them.

The reality is that I changed my nutrition and eat a lot healthier these days. Also my training is a lot more structured. So I focus on deadlifts, squats and other functional exercises to help me be ready. So while I may not be leaving yet, I'm still focusing on getting in good shape before basic training, and I found my love of bowling again.


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 Post subject: Re: Fitness
 Posted: Fri Jun 21, 2019 4:22 pm Post Number: #34 Post
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If you fast forward to about 2:30 you will see septuagenarian Sylvester Stallone working out.
The earlier one starts a regimen the better.
Be that person who's appearance belies your age and allows you to play your sport at a level you want to for as long as possible




Cardio boring? Combo Cardio and Strength Training
Here is a routine, all you need is a towel, a kettle bell, 20 - 30 yards of field to run on.
Published in 2010.


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There should be a rule of war saying you have to see someone up close and get to know 'em before it's ok to shoot 'em.

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 Post subject: Re: Fitness
 Posted: Thu Jun 27, 2019 6:51 pm Post Number: #35 Post
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Including this excerpt from a response by DAX regarding an injury of one of our members.


He mentions a resource certainly worth perusal.
DAX is a doctor and his opinions and recommendations are most valuable and educational.


Quote:
DAX wrote
A good website to look up some other strategies is fitnesseducationseminars.com. This is a site where fitness trainers and other healthcare providers interested in learning the more advanced techniques involved in restoring human mechanics back to normal go to. While it is geared toward professionals anyone can watch the videos and learn what they can do to help their situation improve if they cannot find a professional in their area that is up on this stuff. You can also get an anatomy book and review the components of the shoulder to give you an idea of where things are located. Youtube may provide demonstrations of some isolated exercises to strength the supraspinatus muscle (one function is this muscle moves the arm up and to the side the first 40 degrees. After that it is all deltoid muscle) as well as the infraspinatus and teres minor muscles (these muscles rotates the upper arm outward). The subscapularis muscle is rarely injured, so I would not worry about working that one. (Bench pressing works it a little though)

It is hard to give health advice without seeing the patient, but hope this helps and gives you an idea that your bowling is not over yet.

Daryl

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