Because I was feverish about sharing my experience with Short-Duration High-Intensity Interval Training, my friend Leanne gave me a copy of Younger Next Year for Women. She had recently read it and thought I would appreciate it too. Boy did I! And in the case you haven’t heard about it, I want to share it with you.
Dr. Henry Lodge and Chris Crowley’s first book: “Younger Next Year” written for men was so successful that they came out with a version for women, because wives were swiping their husbands’ copies and let’s face it men and women age differently.
Dr. Henry Lodge, explains the science of ageing. In his seventies, Chris Crowley, originally a patient or Dr. Lodge’s, explains (often with humour) the ageing process from the front lines.
You can view this three minute YouTube excerpt from the PBS television special that airs this Friday, June 3, 2011! (That’s tomorrow!)
This video is from my long-weekend in Hawaii from 2009. My mother-in-law, Sandy and I visited my Great Aunt Lea, age 93 at the time, on Waikiki Beach.
That’s her walking into the water with the silver bathing cap and turquoise shorts. Later in the video she shows off her one-legged squat. She is a great example of consistency and self-discipline. Everyday she goes to the beach for a swim. In her eighties she would do one thousand strokes in the ocean, daily. When I saw her three years ago she was still doing her routine, though modified due to a rotator cuff injury.
One night after her birthday celebration dinner; her birthday’s in November, we were visiting in February. She figured that at her age she ought to celebrate it as often as possible…Great Aunt Lea insisted on taking the bus home, as was her custom. Sandy and I watched her board the bus and as the bus pulled away, there was Great Aunt Lea marching down the aisle to the back of the bus without the help of a pole to support her balance! Impressive. I wondered if playing in the surf like she did was the secret.
Below is a 2 minute YouTube video of her surfing at 95. She rocks!
Introducing slightly bigger hops. Similar to Day 2, only this time the toe will no longer make contact with the floor. Make your toe come 1 to 6 inches from the floor. Even if your toe still touches the floor, at least make it a light touch. If this is too difficult, then stick with the Ground Toe Taps from Day 2.
Days 3 & 6 (week #3)
1. 50 Step Height Toe Taps/ or half-way up High Knees
2. 20 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit 4 times to equal 4 rounds total.
Note: If you’re not ready to do 4 rounds of this, then do what feels right. Make your own modifications. For example you might try to do the first round as Peter does it, then for the second round you might do the Ground Toe Taps from Day 2 (week#3). For round 3 you might go back to Marching on the Spot from Day 1 (week#3) and finally for round 4 you might try to do the Step Height Toe Taps from the first round.
For comfort, ladies may want to wear a sports bra for the hopping exercises.
Alternately, just hold on to Thelma and Louise and get it done!
Let me know what your 4 Minute Morning variation looks like.
See you tomorrow for the last progression, DAY 7: High Knees.
Today is the first day of gentle bouncing from one foot to the other. Already, I can hear some of you saying, “nope – this isn’t for me”. Which is completely fine; stick with Marching On The Spot until you are ready to give it a try. For the others, resist the urge to skip ahead. I know some of you want to get to the tougher exercises, but believe me your body will thank you if you take it one day at a time. This is an exercise in patience for the Ego too. We are doing these exercises in bare feet, but, of course wear running shoes if you have a pre-existing condition which requires you to do so during exercise.
Days 2 & 5(week #3)
50 Ground Toe Taps
Introducing some small hops. Alternating hops. Put all your weight onto your left foot. Right leg bends slightly at the knee, which lifts the right heel off the floor, leaving the right toe lightly touching the floor. Now hop and switch sides so that all your weight is now on the right leg. Your left leg should naturally bend slightly causing the left heel to come off the floor, leaving the left toe lightly touching the floor. Repeat 50 times.
20 Bend Down & Reach Ups with Toe Raise
Repeat circuit 4 times to equal 4 rounds total.
NOTE: If doing one round feels challenging enough then stick with one round until you feel comfortable adding the second round and so on. An example modification would be to do the first round of Ground Toe Taps; the second round Marching on the Spot; third round Ground Toe Taps; fourth round Marching on the Spot. You decide. Play around with some variations and see what works best. Listen to your body.
For comfort, ladies may want to wear a sports bra for the hopping exercises. Alternately, just hold on to Thelma and Louise and get it done!
Let me know what your 4 Minute Morning variation looks like.
Carry on repeating Weeks #1 or #2 if you do not feel ready to move on to Week #3.
Week #3 is for those who have done last weeks’ prep exercises.
By now you should feel quite familiar with Marching On The Spot and getting your knees up high.
This week we will be progressing to High Knees.
To begin this progression you need to start with gentle bouncing from one foot to the other. Already, I can hear some of you saying, “nope – this isn’t for me”. Which is completely fine; stick with Marching On The Spot until you are ready to give it a try. For the others, resist the urge to skip ahead. I know some of you want to get to the tougher exercises, but believe me your body will thank you if you take it one day at a time. This is an exercise in patience for the Ego too. We are doing these exercises in bare feet, but, of course wear running shoes if you have a pre-existing condition which requires you to do so during exercise.
Reminder: Be mindful of your feet and arches. The following exercises will be more taxing and it is easy to lose focus and just want to get to the end. Try to be present and mindful of each repetition.
NOTE: If doing one round feels challenging enough then stick with one round until you feel comfortable adding the second round and so on. Listen to your body.
Days 1 & 4 (week #3)
50 Marching On The Spot. Place your arms tight by your sides. Now bend at the elbow creating a 90-degree angle. (Arms point forward). Your forearms are now parallel to the ground. Keep your forearms still with palms downward). Each time you March a knee up, make your knee touch your hand. Do NOT lower your hand to contact your knee. Bring your knee UP to touch the hand.
20 Bend Down & Reach Ups with Toe Raise
Repeat circuit 4 times to equal 4 rounds total.
Note: The effect of keeping the forearms still as opposed to pumping the arms makes the exercise slightly more challenging. The pumping action of the arms actually helps to move the legs. Notice if you can feel the difference. Also, each time you lift your knee up you are strengthening your abdominals.
This video is for DAYS 4-7 and is the same from DAYS 1, 2 & 3. The only difference is that you will be adding 2-3 repetitions each day for the Bend Down & Reach Ups with Toe Raise until you get to 2o repetitions by Day 7.
Alternately, you can continue with Days 1, 2 & 3, which is as follows:
50 Marching On the Spot (knees up high).
10 Bend Down & Reach Ups
Repeat circuit four times, to equal 4 rounds.
If you choose to add 2-3 repetitions of Bend Down & Reach Ups with Toe Raise each day then that progression looks like this:
Day 4
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 12 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.
Day 5
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 15 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.
Day 6
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 18 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.
Day 7
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 20 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.
For whatever reason, if you’re not ready to add on then stay with what is working or go back to the beginning. Listen to your body.
By the way, it’s ok to repeat Week #1 as often as you like. Our main focus is to develop the self-discipline to be consistent. So often people tell me that they are so caught up in their lives that they just can’t fit in their usual one or two hour workout. And so they end up going without any exercise until their schedule clears up.
As the Dude would say: “This will not stand”.
Days 1-2 & 3 (of week #2) are the same as Day 7 (from week #1). The only difference is that you will do atoe raise when you reach up to the ceiling. We are doing these exercises in bare feet, but, of course wear running shoes if you have a pre-existing condition which requires you to do so during exercise.
Days 1 – 2 & 3 (week #2)
1. 50 Marching On the Spot (knees up high & pumping arms).
2. 10 Bend Down & Reach Ups with Toe Raise
3. Repeat circuit four times, to equal 4 rounds.
The effect of the toe raise, is to gradually strengthen the arches of the feet and develop balance. Notice what happens when you rise up onto your toes. What happens to your arches? What happens to your balance? Do you lean more onto one side than the other? What do you have to do to remain centred? Do your ankles roll out?
So often the feet are forgotten when we exercise the body. The foot, being the foundation of our body, directly impacts the rest of our body’s alignment.
Whether you are just beginning to contemplate my 4 Minute Mornings or are a seasoned athlete, stand in front of the mirror and take a look at your feet and arches.
While exercising or just walking around, I would like you to bring some awareness to your feet. Better yet, have someone video your feet as you rise up onto your toes and lower back down. Watch the mechanics of your feet.
The link below is a two-minute video clip featuring Jesse Enright, from Smart Yoga, describing the three arches of the foot. Yes, there are three arches!
BEND DOWN & REACH UPS: Begin standing with legs and feet together. Bend down at the knees and hips (feet stay flat on the ground –like squatting on a very low stool, chest lifted. Touch the ground with your fingertips (or just as close to the floor as possible), then straighten up to standing. Reach arms up to ceiling. Repeat.
Day 4 (~2 Minutes)
50 Marching On the Spot (knees up high).
10 Bend Down & Reach Ups
Repeat circuit twice, to equal two rounds.
Note: If you’re not ready to move on to two rounds then repeat Day 3 and add on when you are ready.
