You Don't Know Squat

You Don't Know Squat
     You don't know squat. And until recently, neither did I. I am here to tell you that I now know squat and am willing to share the secret with you.
     First, a bit of background. I don't -- or didn't -- know squat because I was incorrectly taught. If you are middle-aged, some of this may ring true for you as well. Back in the bad old days, all you needed to teach kids PT was some sort of demonstrated athletic ability, and a few weeks of teacher training. As a result, some of the teachers were more suited to being boot camp instructors than working with impressionable young minds and bodies. I was first taught by a former assistant-games-mistress from England. She was excellent. She showed us exactly how to do each activity and demanded that we do it perfectly. Unfortunately, she did not demonstrate squats. Over the next several years I was taught by a dopey little skinny-minny who was more interested in being everyone's friend than in teaching; a very famous professional football player; and a nationally-ranked competitive gymnast. Then came my nemesis:  an ex-military drill instructor. Oh my word. He taught us to do squats, and was pretty precise about it, too. Back ramrod straight and perpendicular to the ground; weight forward on the toes; bring the rear-end down to touch the heels. That is actually about as bass-ackward as it gets, and yet that is what stuck in my mind all this time, even after I was seriously (and permanently) injured in his class. When I wanted to immediately stop and seek medical attention, he threatened to give me a failing grade and get me expelled for insubordination. To this day (well, to this week) I have hated squats and been unable to do them without severe pain in my knees.
     That is because I have been doing them WRONG! It is possible that you do not have the correct form for this wonderful exercise, either.
     No matter how often I heard it, I could not figure out how to make a squat "work" with my knees NOT projecting past my toes. Maybe there was something wrong with the shape of my knees? Having a good grasp of mathematics and physics, I could tell that if you bent at the hips and knees with the back perpendicular and the backside heading for the heels, the knees HAD TO go out past the toes. And that way madness lies. Or at least pain.
     Leslie Sansone's 2013 DVD "Walk It Off In 30 Days" finally showed me the error of my ways. Here is the secret. First, set up with the correct form. Imagine a trickle of icy water down your back; that will align your spine. Imagine a bright, colourful push-pin tacking your belly button to your spine; that will engage your abs. Stand with your feet shoulder width apart, toes pointed SLIGHTLY outward, and wiggle your toes; that  establishes your balance. Now STICK OUT YOUR BUM and pretend you are going to sit down on a kitchen chair. That's right, stick it right out there. This seems to be the only way to squat with your weight on your heels (not on your toes), and keep your knees from travelling past your toes. It sounds pretty simple, and it works, but nobody ever gave me that little tip before. Now you can really use this excellent exercise to strengthen your entire lower body. Do it slowly. Don't go too deep. Pay attention to your form. Stick out your bum. Do you think you look silly? Just remember the wise words of my late mother:  "If people don't like what they see, they don't have to look!" So true.

Burn and Firm

BURN AND FIRM

    Those are two of the components of exercise. The “burn” refers to the aerobic activity – activity that increases heart rate and respiration – which “burns” calories. The “firm” refers to the anaerobic activity – weight-bearing activity that strengthens muscle and bone – which increases calorie burn by increasing muscle mass. “Burn” and “Firm” are the titles of the two half-hour workouts on Leslie Sansone’s 2013 DVD “Walk It Off In 30 Days”.

     I have tried a lot of video workouts, and I believe this is the best one yet. Here’s why.

     First, Leslie Sansone carefully explains the correct form for each activity. She frequently reminds us as the work progresses, to keep our posture correct. It is all too easy to glance at some toned workout leader on the screen, think we know what she is doing, and then do the moves all WRONG! Leslie does not let this happen. Having participated in many exercise classes over the years, I have been appalled to see folks flapping their body parts in any and every direction, obviously believing they are getting a good workout. I myself have sustained several injuries through not being properly attentive to correct form. I had come to the conclusion that the only way to learn to do an exercise properly is to hire a trainer, at least for a few sessions. Now I have changed my opinion. The activities on this DVD are so thoroughly explained and demonstrated that I am sure anybody could do them correctly. Buy or borrow the DVD. Watch it all the way through at least once before trying any moves. Then play it again, and join in!

     Second, although certain equipment is shown, it is possible to do the workouts without the equipment and still get benefits, or to substitute equipment. For example, free weights are suggested, but the amount of weight you use is up to you. Two pounds, five pounds and eight pounds are mentioned; you choose. Leslie even suggests that you try the workout a few times with no weights at all, to get used to the moves. I further suggest that, if you don’t want to lay out a lot of cash right up front, you can find suitable weights around the house. For example, a 20-ounce (600 ml) bottle of water weighs 1.6 pounds. This is a good weight to begin with. Just save 2 bottles from the pop machine, fill ’em with tap water, and there ya go! Right now I am using 32-ounce (1 litre) bottles from vitamin water, for a little extra effort. By the time you need more weight than this, you will have decided whether you like the program enough to spend the money on proper weights. Incidentally, you can shop at thrift stores, yard sales or in the classified section for weights, and save some bucks.

     Third, each workout is 30 minutes long. Many folks have trouble finding time to exercise, so they just don’t do it. But anybody can find 30 minutes somewhere in his or her day. Bonus:  if you can find 60 minutes, you can do both workouts! The DVD includes an introduction that explains the benefits you can get in just 30 minutes a day, for 30 days. It also includes a suggested schedule. Each workout includes a warm up, a cool down and a stretch phase, so you really are finished in just half an hour.

     Luckily I found this excellent DVD on sale at Best Buy for less than ten bucks. You know you can hardly get a restaurant meal for that! And the restaurant meal will go right to your hips, while this exercise program will have the opposite effect. You can learn more at www.walkathome.com.

     Get up and get moving! If you don’t start exercising today, you’ll just be one day older (and one pound heavier!) when you do.