The video that follows is from a television show that aired in the 1950′s. This particular episode probably aired in 1950 or 1951 and was likely the very first time many Americans had a chance to witness Kendo. Considering a how Kendo has undergone various changes in the past half century, it’s interesting to watch an older video in the evolution of Kendo. Of particular note is the way the kenshi are using foot sweeps and leg trapping maneuvers to trip and off balance each other. It would be interesting to see older footage of a shiai (kendo fight) in a regulation size court where the fighters don’t have to worry about destroying a small TV studio. I’d like to see more of those takedowns, and how they were followed up on. Enjoy.
In my post the other day about how to set fat loss goals, I mentioned some of the gimmicky fitness equipment that is being highlighted for sale. Since fat loss and improving fitness are common New Year’s resolutions, that’s no surprise. With so much out there begging for your attention, and your hard earned cash, it may be challenging to decide what will help you best achieve your goals. The Ab Circle? The Ab Rocket? Maybe a Tae-Bo video? I’m going to make it simple for you and share 5 items with you that can help you get to where you want to go regardless of if your goal is to gain muscle, lose fat, increase athletic performance, or develop a strong base of functional fitness. Each of the following items can be used for all of that, and more.
- Barbells – For improving raw strength, developing strong bones and tendons, and developing overall fitness, you can’t beat the good old barbell. Barbells are ideal for performing the most basic of functional strength movements, and can also be used for developing a strong core with heavy overhead work. Olympic lifts, such as the clean and jerk and the snatch are unparalleled for their ability to increase the speed and power of any athlete, and are just plain fun to do.
- Dumbbells – Also a good, reliable means of building strength, a good set of dumbbells will offer even more variety in your workouts than you’ll get from a barbell. Dumbbells challenge the body to develop symmetrical strength and muscle shape and can easily be used in workouts ranging in focus from bodybuilding, to sports performance, to sculpting a supermodel’s body. Dumbbells are less stable than barbells on pressing movements, and challenge the stabilizing muscles quite a bit. If you need to work through muscle imbalances or strengthen a particular muscle, then few things will isolate what you’re working on quite like a dumbbell can.
- Kettlebells – I’d be hard pressed to find a singular piece of equipment that enhances cardio, strength, power, core development, and physique, while offering a truly fun and challenging workout, as well as the kettlebell. Used by old time strong men, and modern elite military units and professional martial artists, the kettlebell is an essential tool in building an exceptional level of fitness.
- Medicine Balls – By now you may be seeing a pattern emerge. None of these big results bringing items are new, high tech, or being exclusively promoted by one celebrity. They work, and have stood the test of time. The medicine ball is no different. Medicine balls are great for building core strength, and rotational power. However, they can also be used to improve strength, coordination, muscle definition, and stamina. There’s a reason they’ve been in the training arsenal of professional athletes of all types for a very, very long time.
- The Great Outdoors – That’s right, one of the most incredible things you have at your disposal for achieving your fitness goals is the playground that Mother Nature has provided. Right outside your door there is an infinite number of things for you to run, jump, climb, and move your body on in ways limited only by the imagination. There are parks with spaces to play sports with your friends, many of them probably have a league of some sort you can join. It doesn’t matter if you live in a rural, suburban, or urban environment, there’s a lot out there to help you get fit if you only step outside and have fun with it. The best part is, this one is completely FREE! Need some inspiration? Just search YouTube for “MovNat” or “Parkour”. You’ll find lots of inspiring videos and get lots of training ideas.
I hope this list helps you as you start shopping for items to help you in the New Year. Just remember, the gimmicky, specialized equipment will never be as useful for you as the classic tools that have shaped strong, beautiful bodies for centuries or longer. Do you have an absolute favorite training tool that you can’t live without? A sandbag? A favorite jump rope? Why not share it in the comments below?
As I’m writing this, I have a package of cough drops, and a box of tissues by my side. In the kitchen, awaiting the appointed time for me to imbibe it is the bottle of cough medicine that will keep me tired and in bed well enough to rest and fight the cold I have. I have to admit, I probably could have avoided this cold. I noticed weeks ago that gym members were getting sick, and co-workers as well. I increased the frequency with which I washed my hands, but that was about it. I probably could have done more and ratcheted up my vitamin c or zinc intake. Anyway…
Perhaps you’ve seen a spray bottle or 2 with a rag laying around your gym. Most gyms will have a way for you to clean the equipment. Some of them will even put up a sign stating that you need to clean up after yourself. And every now and then you get the rare, awesome gym that enforces this rule. This isn’t just some sly way for the gym to make you do the work of tidying up. Indeed, it’s an essential part of gym ettiquette, but it’s also a matter of gym safety. It’s one way to protect yourself from one of the biggest hazards in a gym, other people’s cooties. That’s right, cooties are real, and deadly. (note, this statement has not been approved by the FDA, your mom, your high school health teacher, or anyone else with half a brain.)
Often, when you do see people wiping down equipment, it’s because some jerk left a puddle of nastiness on the bench press. So the poor next guy has to clean it up. Does that guy clean up after himself? Sometimes. Best case scenario, each person cleans up before to prevent picking up germs, and after to prevent transmitting them. This would be in a perfect world.
I understand that most times you need to get in and get out of the gym, and hunting down the spray bottle breaks your rhythm. Fair enough. Still, do what you can to protect yourself and others and remember to wash your hands often, wipe down more frequently, and perhaps keep a bottle of that anti-bacterial lotion in your gym bag. The gym is probably the only place I’ve worked where I see germs get passed around on par with the public schools.
Until next time, train safe!
That’s a pretty lofty title for an article, isn’t it? With so many things to consider purchasing to achieve your fitness goals, from kettlebells to running shoes to jump ropes, how can I say there is one piece of equipment that you must own regardless of your goals? Further, what if I told you you can purchase this equipment for less than a buck?
You need a way to track and record your workouts.
Whether your goal is to lose 20 pounds of body fat, 3 inches off of your waistline, bench press 315, or add an inch to your biceps, you need to track your progress. “Getting in shape” is a crappy goal. “Toning up” is a crappy goal. A meaningful goal is specific, and one you can get passionate about. Write down the specifics about your goal in your notebook, and review it before every workout. Write down where you are now. Build your workouts around your goal, and not your whim 5 minutes after you walk into the gym. Track, measure, adjust as needed, and achieve.
Your notebook is what keeps you focused. It keeps you honest and accountable, and it keeps you inspired. On days when you “feel fat”, but your notebook reveals that you’ve progressed half way towards your fat loss goal, you can be objective and fight the urge to have a Hagen Daas relapse out of frustration. Likewise, if progress isn’t being made, you can review what you’ve done and see where improvements can be made.
What are some of the things you can and should record in your journal? Specific information about exercises, sets, reps, rest periods are obvious. But also record things like if a new exercise aggravated an old injury. That could mean you need to re-assess exercise selection, or work with a trainer to ensure your form is proper and safe. Perhaps you got lousy sleep before a workout and it impeded your performance. Reviewing your journal and seeing a note about that could encourage you to get better sleep before doing that workout again, and then make sure you hit it hard. If you’re looking to lose fat, or gain muscle mass, what you eat is important. Record that and make sure your intake is correct for your goals. Seeing that you’re only eating 1200 calories would explain why you’re not packing on the muscle like you want. If you are working out with a partner, make note of who it was and how hard they pushed you. After a while you’ll see who is helping you to get to where you want, and who’s talking too much between sets. In short, record anything that may have an impact on your workout, nutrition, or goal in general.
Does it have to be a paper notebook? Nope. There are plenty of software programs for your computer, or smartphone that have excellent tracking abilities. Using a service like Beyond The Whiteboard or Map My Run may make recording specific types of workouts easier, and give you metrics that a notebook can not. However you plan on tracking your progress, and however you plan on stating your goal, it’s important that you do so. I just happen to like the composition notebook. I’m kind of old fashioned like that, I suppose.
Now, go define your goals, plan, attack, and record your progress! With the new year approaching, resolutions and goal setting will be on people’s minds. Make sure to subscribe to our RSS feed for updates as we continue to discuss these things and help you to become Dangerously Fit in the new year.
If you suffer from knee pain after running, you may have a common condition known as iliotibial band syndrome, also known as IT band syndrome, or runner’s knee. Here is a great stretch I do after every run to keep from experiencing knee pain.
If you need to purchase a foam roller, you can find a great selection of foam rollers here
