Muscle time

OK, time for part two of my ‘gym-less workouts’ guide, this time dealing with the important stuff- muscular strength. Strength is a fairly blanket term, covering every one of the (numerous) muscle groups, different motions and the various aspects of size, explosive power, maximum strength and endurance. The general rule that applies to pretty much any exercise is that less reps on a higher load (so more weight, more difficult technique, doing the motion in a slower, more controlled fashion etc.) will build more power and strength, whereas more reps on a lower load will build lean, wiry muscle built for speed and endurance. It’s also important, as with fitness exercises, to do a quick warm-up to ensure your muscles are ready for work- this generally takes the form of a few very easy exercises just to get them moving and the blood flowing. A quick note on sets and reps too- it is standard practice among gym goers to do exercises in ‘sets’ (normally three of them, but any number from 1-5 is fine), each of them containing a fixed number of repetitions, or ‘reps’ of that exercise. Each set is separated by a break of anywhere from 30 seconds to 2 minutes. This way of working allows you to do more stuff than you could in a single sitting, but the resting and then reworking of your muscles will also pay dividends in terms of effectiveness. I have tried to offer some advice as to the amount you should be doing, but adjust to whatever feels right for you. Try to set yourself small, achievable targets to work towards, as these can be the difference between somebody who turns into a muscle-bound hunk to just a bloke who works out and always looks the same way.

One final thing- it’s not good to go and blow yourself out with a high-intensity session every day. These exercises are probably best done in one big ‘gym session’, and if you cycle through the various exercises, giving that muscle group, rather than your whole body, a rest, then this circuit training will be a great fitness workout too. But they can work just as well done whenever is most convenient, and trying to do a big session every single day will just tire you out to the point at which your muscles can’t recover (and thus can’t build effectively) and you won’t be able to keep up a good intensity. A gym goer will rarely do more than three sessions a week, with rest days spread between them , to ensure maximum effectiveness. Sessions should also be well planned in advance (it makes sense for anyone who wants to get serious about this to plan a weekly routine and just change the number or reps & sets as you improve)- good planning separates those who are always improving and the blokes who go to the gym three times a week for years and never look any different.

OK, now to start on the actual exercises (for which a rucksack will be necessary for a number of the exercises), working from the bottom up:

LEGS
Where: Quadriceps (quads) are located at the front of the thigh, hamstrings (or ‘leg biceps’) at the back and calves down the back of the foreleg, behind the shin bone
Exercise: Run. Or cycle, if that’s more your thing, but to my mind you can’t really do better than running- it’ll do everything. Sprint sets, running as fast as possible over short, 20 metre distances, will work for strength (try sprinting out and then back-pedalling for a good, mixed workout)- sets of 10 sprints, separated by a minute rest, should do nicely, increasing the number of sets you do as you get fitter and stronger. A good run at moderate intensity should will work wonders for both muscle mass and endurance- it should start to hurt from about 10-20 minutes onwards, in both heart and legs, but try to push on through the pain and it’ll be worth it. However, if you feel a stitch coming on then slow to a walk and take a rest for it to subside, otherwise you’ll be in for a very uncomfortable time and you won’t work as effectively. If you can manage regular half-hour runs, at whatever speed you can, that will do nicely
If you really want to work on your leg strength but for some reason don’t want to do sprints (wanting to mix it up a bit is a good reason- laziness is not!), then load up a backpack with as much weight as it can take, and stand with feet shoulders-width apart. To work the quads, squat down as deep as you can, trying as much as you can to keep your feet flat to the floor, and then stand up- if you really want to feel the burn then do so as slowly as you can. Three sets to destruction (as many as you can do), with a 90 second rest between each should work. For calves, just go up onto tiptoes and back down again repeatedly. These should be done as quickly as possible for as long as possible- but make sure your calves are well-stretched beforehand, as they are particularly prone to cramps and pulling. If this is too easy (which it probably will be), try doing it on only one leg at a time, and do lots of fast reps

ABDOMINALS (ABS)
Where: As the name suggests, in the abdominal area- around the belly. These muscles are what form a six pack, and are often hidden by a belly- so if you want to show them off, you’re going to need to lose the flab (which I have yet to do!)
Exercise: There are a huge variety of abdominal exercises you can do- sit-ups, medicine ball drops, leg raises etc.- but one of the most reliable is crunches. Lie with your back flat on the floor, hips and knees forming right-angles (so your shin should be parallel with your back). Grab your ears with your hands (you can let go if you’re used to the motion, but it helps to prevent your arms swinging you up), and sit up very slightly, pulling your shoulder blades just off the floor and touching your elbows to your knees. Then drop back down and repeat. Try to keep your knees in position, and do not pull yourself up with your arms. All abdominal exercises are done in an isotonic fashion (low load, fast motion, high reps), and this is no exception- crunches should be done as fast as you can, each one ideally taking around a second (but if you can’t quite keep up then don’t worry- it’ll come). After 20-30 reps, your belly should start to hurt- keep on pushing until you physically cannot do any more. Then take a 90 second break and do another set to destruction, for as many sets as you can do comfortably.
Another muscle group typically grouped with the abs are the obliques, which are similar muscles down each side of your body. A lot of exercises (and gym goers) tend to ignore them, but they are important nonetheless. A small adaptation to crunches can work the obliques- when lifting yourself off the floor, twist your body so that your right elbow touches your left knee. Then, on the next rep, touch your left elbow to your right knee and so on, continuing to alternate. The same ‘burning’ sensation should be felt down your sides as well as in the belly, which tells you you’re doing a good job.

OK, all that rambling at the start took up quite a lot of room, so I’m going to have to continue this in my next post. Until then- see what you can do on the aerobic and flexibility fronts, and try not to burn yourself out too quickly (advice I have been breaking recently =] ).

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Money- what the &*$!?

Money is a funny old thing- the cornerstone of our way of existence, the bedrock of modern-day life, and the cause of, and solution to, 99% of all life’s problems. But… well, why? When you think about it, money doesn’t actually mean anything- it is an arbitrary creation brought in for convenience’s sake, and yet it as an entity has spiralled into so much more than a mere tool. Now how on earth did that happen?

Before about two and a half thousand (ish) years ago, money just about not exist. To the best of my knowledge, coinage only became commonplace in Europe with the rise of the Roman Empire- indeed, when they left Britain in the 5th century AD, much of the country went back to simply bartering- trading goods and services for other goods and services. This began to change as time went on however, and by the time of William the Conqueror’s invasion, the monetary system was firmly established across Europe. Coins were a far more efficient system than bartering- trading stuff for one another is a highly subjective process, and it can be hard to get a sense of value and to what extent you were being ripped off. By giving everything a fixed, arbitrary value (ie a price), everything suddenly had a value relative to one another. More importantly, this allowed for goods and services to be traded for the potential to buy more goods and services of equal value in coin form, rather than the things themselves, which was both easier and more efficient (there was now no risk of carrying a lampshade to the supermarket to exchange for a pint of milk, because a wallet is far easier to carry). The idea of money representing the potential to buy things can be seen by anyone looking on a British note, where it reads “I promise to pay the bearer on demand the sum of…” however many pounds (this is in fact a callback to the days when banks stuck to the gold standard, when you could theoretically walk into the Bank of England and ask for five pound’s worth of gold for your fiver).

However, with coins representing potential to buy things, they instantly took on a value of their own, and here things start to get confusing. Because, when money itself takes on a value, it instantly becomes a commodity just like any other- just as people trade in gold bullion, oil and bits of companies, so people trade with money itself. And this… actually, I’ve got ahead of myself- let me take a step backward.

The input of human effort can be used to increase the value of various bits of the world we live in. For example- a heap of planks may be bought for £50 from a sawmill, but once you have gone home and spent 6 hours swearing at a hammer, you may now have a bench or something worth £500 or more. The materials themselves have not changed, but since a bench is more useful, better looking, and is better appreciated by people than a few planks, people set more value by it. Because more value is set by it, so it is worth more money.

This, at a base level, is how the economic system works- human effort is used to turn raw materials, which we don’t want, into products, which we do. Because people want these products, they pay money for them, and because they need this money to pay for them, they get a job. Because they are providing human effort to their boss (which itself has a value for its ability to raise the value of raw materials), their boss pays them the money they need. The boss gets the money he uses to pay his employees from selling things to people, which makes money because the human effort put in to make his final product raises the value of his final product above that of the raw materials he bought in order to make it- and thus we are back at the beginning of the cycle.

If we study this process, we can see that the only way the boss can make any money out of it is if the value of his final product (F) is greater than the value of its raw materials (M) plus however much he pays his employees for the effort they input (E)- ie, F>M+E. However, pretty much by definition, F should equal M+E- thereby the only way he can make money is by paying his workers less than their human effort is actually worth in the context of the product (A communist would seize on this as evidence of corporations exploiting the masses, but I refuse to go into this argument here- it is far too messy). This is the only way that any money actually gets produced in an economy, and the result is inflation. If inflation did not exist, then the only way anyone could make any money would be by spending less- but this automatically means that somebody else will not be getting your money, and so will be losing some. Thus inflation is vital to ensure that everybody in an economy gains money, and although this does lead to the gentle devaluation of currency, it allows the human race to stay one step ahead of a potential vicious cycle of decline- and inflation can only be generated by an economy manufacturing things.

But why do we need our level of money to continually rise? Well, imagine you have a steak worth £5 (It’s just an example, don’t judge me on my figures). When you eat that steak, something of value £5 has been turned into the contents of your gut, and ultimately into what comes out the other end- which is clearly worth a lot less than the steak. Thus, the human race consuming resources  reduces the overall value of planet earth, just as making stuff increases it. Nature in fact has an inbuilt system to prevent this from turning into a cycle of endless decline- reproduction. If the cow you ate your steak from had had a calf, then nature has ensured that your consumption of the steak has not, in the long run, decreased the overall steak value of the world due to the steak potential existing in the calf (I’ve just realised I’m making all these terms up on the fly- my apologies). I could go into the whole energy from calf <- energy from grass <- energy from sun <- universe in general etc. thing here, but this is extrapolating the economic problem somewhat. However, suffice it to say that ensuring our overall monetary value continues to rise via inflation is our version, from an economic perspective, of reproduction, balancing out our consumption of finite resources in terms of value.

Phew- this is getting longer than I anticipated. My apologies once again for it turning into a semi-coherent ramble, I only hope you could follow it. There is still quite a lot more to get through, so I think I’ll try to wind this all up on Wednesday (after another Six Nations post Monday- COME ON ENGLAND!). If you have been able to follow all of that then congratulations- you now understand core economics. If you haven’t then also congratulations- you are sufficiently normal to not understand my way of thinking.