Physical Fitness

This page provides some basic information about physical fitness, one of the five fitnesses of Open-Source Learning. It comes with a story. If you want to skip the story and get right to the practices, scroll down for a no-gear workout plan, and (soon) information on nutrition and sleep. 

In Open-Source Learning, the teacher functions as a lead learner. In addition to sharing information and providing guidance and feedback, the lead learner paves the way by demonstrating strategies for seeking out the information and people that can help us grow and improve.

Here is an example. Last year, I felt like I needed to learn more to improve my physical fitness. I was an athlete in high school and college, but that was a long time ago, and - like many Americans - my work and family life was pretty sedentary. I went to the gym, but the old workouts were only getting me so far.

One day I talked with a friend about this and he mentioned a book:

Usually, I resist this kind of stuff. I'm generally suspicious of people who sell solutions, especially for healthier-looking bodies. That cover? Come on. But I respected this friend. He's been a reliable source of information in my life for a long time. So, I decided to give it a shot. I bought the book.

The book grabbed me from the beginning. Instead of YELLING!! promises of six-pack abs, it started by describing elements of our mindset, and the thought patterns that hold us back from achieving the goals we want. 

I have often found the principles of sports psychology useful in all sorts of learning contexts. The author of the book, Bobby Maximus (the name Robert MacDonald got when he bulked up in high school and college), was speaking my language. So, I read on, did the workouts in the book, and I got results.

After 12 weeks of following the workouts in the book to the letter, I had improved by every measure: I was faster, stronger, leaner, and more energetic throughout the day than when I started. 

But then I hit another plateau. I did the complete workout cycle two more times, and nothing seemed to change. I started to doubt myself - my effort, my form - and I realized that I could only progress so far without a trainer to give me advice and feedback.

I sent Bobby Maximus an email. We talked a couple times on the phone, and he agreed to train me at his gym in Utah. So, the end of last year's winter break, I got on a plane:

The next morning, before dawn, I headed to Bobby's gym, which is in a little industrial park just south of Salt Lake City.

 

Bobby was focused throughout the workout. He wanted me to have some images of my form, so he took some pictures while I worked. You can tell Bobby cares about proper form, and he doesn't give a crap about photography. 😂

For the next three days, Bobby taught me everything I needed to know to reboot my workouts. He designed a plan:

I came home and hit the gym. The first few weeks went great.

Then the pandemic struck. My gym, along with school and everything else, has been off-limits ever since. But that's no reason to stop exercising and challenging ourselves to be our best. 

In fact, we have more incentive than ever to get in top shape, because a virus is trying to kill us. The best way to support our immune systems is by maintaining our strength and stamina through healthy exercise, nutrition, and rest.

So here is Bobby's No-Gear workout. For tips on form, Bobby has posted brief videos for each exercise on YouTube. I'm here to answer questions, and happy to work out online with anyone who'd rather not go it alone.

I am still committed to staying in good physical condition. 

Here is what I do every day:

08 FEB 2021

20 minutes warmup on bike
20 sec air squat/ 10 sec hold/ 8 rounds
20 sec pushup/ 10 sec plank/ 8 rounds
20 burpee/ 10 sec plank alt 10 sec squat hold/ 8 rounds
53 lb kettlebell swings 7 reps/ 3 sets
10 myotatic situps on bosu
20 minutes cool down on bike

09 FEB 2021 

Ran 3.5 miles/intervals over 50 minutes

10 FEB 2021

I'm on Week 2 of the no gear workout, so I did "Jenny's Math" (DAY TEN on the no gear calendar). The only change I made was toward the end - I've had surgery on both shoulders, and the bear crawl was starting to hurt (in a not-good way), so rather than risking injury I decided to switch it up and alternate pushups with biceps curls instead of the burpees and more bear crawl.

24 FEB 2021

Oof. Sometimes being the Lead Learner means taking care of a thousand tasks, and then realizing that my last Physical Fitness entry was two weeks ago. While it's true that I took some rest days, I should have posted that - and I should have kept my web log up to date in general.

So, here I am, taking responsibility for my shortcomings and rededicating myself to Physical Fitness, and also to walking the walk digitally. In honor of fresh starts, I am beginning the No Gear workout cycle (above) again, starting with DAY ONE: "Fire Fight."