Trampoline Workouts - Fun and Low Effort

When it comes to unusual workouts you can't get much weirder than trampoline exercises - or trampoline sports.

 These "death traps" however are not to be taken lightly. As the classic Simpsons episode demonstrates, trampolines can cause some serious injuries so my immediate recommendation is that you start small, use a space with lots of headroom (so you don't hit your head on the ceiling), and proceed slowly with a degree of caution until you get used to the trampoline.

These days you can get a mini exercise trampoline and this will make much more sense if you are getting purely to be part of your workout. (Note that I said "part of your workout". Using a trampoline should not be sole source of your exercise.)

Like any other fitness gadget you will need to learn how to use it properly and safely - and to its full potential, and thus realize also its limitations. You will want to use it barefoot or in socks, pad the area around the trampoline (in case you fall off), and never have food or water on the trampoline with you (it has the potential to make a mess, become a distraction and cause slippery accidents).

8 Super Fun Trampoline Exercises

#1. Start by doing a simple bouncing exercise on both feet for 2 minutes to warm up. This will be relatively relaxing and fun.

#2. Boxing - Upwards, forward and sides. Alternate punching upwards, to the side and forward. Do this for 2 minutes. Take a small break and stretch if you feel tired after this.

#3. Jumping Jacks - Do 50 if you are just starting. 100 if you've done this before.

#4. Snap Kicks - Be careful doing this. You will want to get your foot back down quickly so you need to kick quickly upwards and back down again. (Snap kicks is a basic martial arts move, but definitely fun to do.) Do 20 snap kicks total. Take your time in-between each kick.

#5. Bounce Side to Side for 2 minutes.

#6. Twist Jumps - Twist your hips from side to side while jumping for 2 minutes.

#7. Marching - Get your knees up high while doing this for 2 minutes.

#8. Cool down again by doing a basic bouncing exercise, going slower until you hop off after 2 minutes.

If you get bored of the workout above try making up your own exercises you can do on the trampoline. Experiment!

NOTES

Trampolines are a low impact workout, but it also tones the legs and core muscles because it involves so much jumping and balance.

The National Ballet School in Toronto even uses mini exercise trampolines for their ballet students.

If you suddenly feel dizzy slow down and get off the trampoline. Take a break and drink a small amount of water.

You may feel a significant energy boost after exercising on a trampoline - the reason is because the fun quality of the exercise boosts your adrenaline and other "fun" hormones in your body which make you feel energized.


Trampolines work well when combined with other exercises like jogging outside, doing yoga on a mat, and even weightlifting with free weights at home (not on the trampoline, that is dangerous).

Trampoline exercises don't really burn a lot of calories by themselves. Hence why they work well as a motivator, but not so good at burning fat. Use the trampoline to motivate yourself to exercise - like a reward for completing your morning jog.

Rapid Fire Archery - Different Techniques of Fast Shooting

I have talked about Lars Anderson before in an archery post called Ancient Techniques of Fast Shooting. I highly recommend reading it and watching the video if you are interested in learning how to shoot arrows super fast.

The problem with Lars Anderson's technique is that it requires some specific archery equipment - so you cannot just do that kind of archery with just any bow.

In theory you would need a bow that you can shoot off the right side (which is very unusual for a right-handed shooter) so that you don't have to move the arrow around the bow riser to rest it on the left side (which is the normal place for an right hand archer to shoot off). So right away this means that various longbows and shortbows would be more ideal for this kind of shooting because you could shoot off your left hand's thumb instead of off an arrow rest.

Thus certain styles of archery - like traditional Korean archery or Turkish archery - have a distinct advantage for archers seeking to shoot fast.

In the photo on the right you see a man using a thumb ring and shooting off his thumb on the right side of the bow. Using the thumb ring means he doesn't have to slow down to check his finger positioning on the bowstring so he gains an advantage to his speed. Shooting off his thumb also means he doesn't have to move the arrow around to the left side just to be able to rest it in preparation for his shot. Taken together this speeds up the process of shooting dramatically.

But the big thing is being able to hold your arrows in your right hand in preparation of the next shot. The Lars Anderson technique (which he learned from ancient texts from Persia) is to hold the arrows between his fingers in preparation for the next shot... But he moves so quickly in the videos you cannot see how he positions the arrows so quickly, moving them into readiness to be nocked on the bowstring.

In the video below you will see a man (Adam Swoboda) demonstrating Middle Eastern techniques of fast shooting - but doing them slower than Lars Anderson does so you can see how he holds his arrows in his hand, uses a Mongolian style draw with a thumb ring, and rests the arrow on his thumb while shooting. In the first part of the video Adam Swoboda holds the arrows backwards so they don't interfere with his shot so much and he comparatively takes his time with each individual shot.

In Part 2A of the video he demonstrates another way of shooting, this time holding the arrows in-between his fingers in a manner similar to Lars Anderson's style. It is comparatively faster. Then in Part 2B he does it again, but this time backwards held between the fingers. And lastly Part 3, where he holds the arrows midway on the shaft - and shoots roughly the same speed.


Thus what we have learned from this is partly that fast shooting requires a lot of fingerwork to the point of sleight of hand because it is tricky to hold the arrows like that - let alone 10 of them like Lars Anderson does in the photo at the top of this post.

But the video above also shows Adam Swoboda's mistakes too. His left arm is moving around too much horizontally when he should have it fully extended the entire time, he is taking too much time positioning and nocking the arrow with his fingers, he is simply taking too many motions to get the task done when he only needs TWO motions - nocking arrow in one motion and then pulling back quickly and releasing quickly. Lastly he seems to take his time actually aiming - whereas for speed shooting you want to be aiming more instinctively based on your past experience.

Using a wooden shortbow I recently purchased I have been practicing these fast techniques at home seeking to find my own fast shooting methodology. So far I have eschewed the thumb ring and am instead using a two finger draw method (with no gloves) and hold the arrows between the two fingers doing the drawing (see photo further below). I hold all the arrows between those two fingers and each time I nock a new arrow it happens very naturally because I don't have to move the arrows from one finger to the next before nocking. I also don't do a full draw of the arrow either. I pull it back only part way before each release and then start nocking the next arrow.

Aiming wise I have to do it pretty much instinctively because my nocking method is so fast I don't really have time to consciously aim. HOWEVER, I am getting surprisingly good consistency using this method. I wouldn't have thought it would come so easily, but my arrows are always hitting the target in tight clusters.

During the first day of trying this method I was able to shoot 3 arrows in 2.7 seconds. With practice I may be able to shoot a lot more and hopefully get faster.

Other things I have learned about fast archery...

#1. Canter the bow to the left. I know it feels weird, but the tilt away from the arrow rest allows me to rest the arrow / nock faster and causes no difference to the accuracy quality of my shots. If anything it improves it because the tilt allows me to see the target easier.

#2. Wear gloves and a bracer to protect your hands and forearms. Mistakes will be made and they hurt. Use feather fletching too. Less problems if the fletching rubs against the other arrows' fletching.

#3. Sometimes I accidentally use a three finger draw without realizing it. It doesn't seem to make any difference.

#4. Note to self, buy wider nocks for faster nocking.

#5a. You have to really practice nocking quickly. I find using the backs of my knuckles as a guide for the bowstring works really well and I don't have to think about it to the point it starts to feel instinctive.

#5b. Don't try to use three or more arrows at once. Learn to nock and shoot two arrows very quickly first before trying to do three or more. Master two arrows fast shooting first!

#6. Don't worry about the arrows bumping or rubbing against each other during the nocking or drawing process. It doesn't matter by the time you actually take the shot so don't waste time thinking about it.

#7. I think my reading about Zen (particularly the book "The Unfettered Mind") may have better prepared me for this because I am less distracted by minor things. Avoiding distractions and not dwelling on them by maintaining a disciplined mind that is focused on doing everything quickly seems to make me go faster. If you think about something too much it ends up slowing you down, but you just do it without really thinking you are much faster.

#8. Note to self, buy a better bowstring for my wooden shortbow. Something thinner and easier to nock.

#9. Note to self, switch to double-fletched arrows instead of triple-fletched arrows. I am not sure it will make a difference but I want to see if the double fletching is faster / more accurate for this kind of shooting.

#10. After awhile it starts to feel like I am aiming without really looking at the target. Makes me wonder if I could hit the target blindfolded if I knew where it was and practiced as such.

#11. Learn to nock the arrows by feel - not by sight. Stop looking at the arrows during the process. If anything look at the target (ignore what I said in #11, I was getting over confident) and do everything else in terms of nocking and drawing by feel.

#12. I also tried an alternate method of shooting a nocking which has the bow going completely horizontal, the arrows over the top (left side shooting this time), and the arrows resting on the top of the bow the same way with my fingers as above, but during the draw I keep the bow relatively horizontal and I am pulling back with the fingers facing downwards (which compared to my normal shooting method, is backwards). It actually felt like it had the potential to be faster still than the method I am using above, but would require a lot of practice to get used to. I guess the tip here then is...

Keep practicing!

Nose Exercises - Do you actually need them or are you being overly sensitive of your nose?

Shiksha has been doing the nose exercises for
2 weeks and is already seeing results. But
her nose already pretty small and perfect.

 So far I have posted twice about nose exercises. This post would be the third.

The previous two posts are:

1. Nose Exercises Vs Rhinoplasty

2. Fixing a Crooked Nose using Nose Exercises

The first of these two posts are really popular for people to comment on. Likely because many people think their nose isn't perfect.

I admit myself, my own isn't perfect. It is too wide and at one point it was even crooked because I had been punched in the nose and it had gone a bit crooked - but I managed to fix that crookedness using nose exercises and my nose looks straight again. (I should post before and after photos sometime.)

I have also been doing the nose shortening / squinting exercises and the nose narrower exercise so I can make my nose smaller and thinner - and in my mind, more attractive. I was "blessed" with a big German hawk nose, but thanks to the exercises it is getting smaller and thinner and doesn't look so huge any more.

Now the thing is that the people who comment on the Nose Exercises Vs Rhinoplasty post are basically people just like me - for whatever reason they are dissatisfied with their nose. They might even have been tempted to get rhinoplasty to fix their nose.

Or worse, someone might have even been rude to blurt out something like "You should get a nose job!" (Like that scene in the Seinfeld episode "The Nose Job".)


At which point you have to ask yourself are you the type of person who is actually worried about the appearance of your nose and want to do something about it?

Shiksha's nose is already pretty small - making
her an ideal candidate for nose exercises.

In which case, what are your options and what kind of changes do you want?

Well, obviously here my goal is to encourage people to simply do the nose exercises, be patient and they will see results over the long term by doing them. Their nose will slowly but surely change their shape due to a remaking of the various muscles inside the nose so that eventually your nose is a different shape.

But for a person who lacks patience, or a person who wants really drastic changes (a la Michael Jackson), well then rhinoplasty is going to be their first choice because they won't want to wait to do it through simple exercises because they want dramatic changes right now. Instant gratification and a big surgery bill - and possibly a botched surgery, which happens surprisingly often in that industry. (Elective surgery companies always understate how often botched surgeries happen for fear of scaring customers away and potential lawsuits.)

What nose exercises does however is provide a second option for people who are tempted by surgery, but only want to make small changes to their nose - and they're willing to do the exercises in order to see the long term results.

Here again is the list of Nose Exercises that will help reshape your nose. Please read the full details at Nose Exercises Vs Rhinoplasty so you get a better idea of how long to do the exercises, how often, maintenance, etc.

And if you have a specific problem like a crooked nose (due to a boxing injury, etc) read Fixing a Crooked Nose using Nose Exercises

1. Squinting the Nose

Basically all you do is smile and try to squish your nose upwards using the muscles within your nose. No hands required. This upward "squinting" of the nose will add more girth to muscles in the sides of the nose and, assuming you do it evenly, both sides of the nose will auto-correct themselves with time until they're both equally muscular.

Hold for 5 to 10 seconds. Repeat 20 to 30 times daily until your nose muscles straighten out.

2. The Nose Shortener

This exercise isn't so much to repair damage as it is to prevent long term degradation of cartilage within the nose. As you get older your nose continues to grow, and the cartilage in the lower section may weaken and then separate from the upper part of the nose. This often gives the appearance that a hump has developed on the bridge of the nose. A plastic surgeon can perform surgery to improve the shape of your crooked nose or you can do this handy "Nose Shortening" exercise which will help to strengthen the muscles in that region of the nose.

Using your index finger, push the tip of your nose up. Contract the muscle by flexing your nose down against the resistance created by your finger. Hold for 5 to 10 seconds. Repeat 30 times, each time concentrating on the muscle forcing your finger down. Keep your breathing steady while performing the exercise. To get the maximum results, perform the Nose Shortener exercise twice a day.


3. The Nose Shaper

The upper part of the nose is made of solid bone and the center part is made from cartilage, so there really is not anything that can be done via exercising. However the bottom part of the nose had several different muscles which can be exercised, and by doing so it is possible to change the general shape of your nose. The "Nose Shaper" exercise involves placing your index fingers down either side of your nose, and flaring your nostrils by using the muscles above and below your nostrils. Your fingers create resistance by keeping your fingers in place against the movement of the nostrils, sort of like weightlifting for your nose.

Repeat this exercise 30 times, twice per day. The end result will create a less droopy nose, but the nostrils will appear wider... so if you don't want wider nostrils maybe you should consider the exercise below instead.

4. Nose Narrowing

Want a more narrow nose? Lower your chin and mouth and narrow your nose in the process. This uses a different set of muscles inside your nose which will help tighten up and narrow the appearance of your nose.

Hold for 5 to 10 seconds. Repeat 30 times, twice per day, and observe the long term results as your nose becomes more narrow.


5. Nose Wiggling

This one is easier to do in front of a mirror. Wiggle your nose from side to side, without moving your lips/etc. Why? Well, if you can master it then it makes for an interesting party trick. Not sure if its useful in terms of improving your looks however, but presumably it helps build the muscles within your nose.


End Results?

Do you actually need nose exercises? No, not really. But it is your nose. Do you actually need to exercise and eat healthy? No, not really. But it is your body, and therefore you exercise and eat well to keep it healthy and looking good. So choosing to do exercises to correct a crooked nose / etc is your choice - even if your nose seems perfectly normal and beautiful to everyone else.

Well, if nose exercises put a smile on your face then who are we to say no to something that makes you feel better about yourself? (Or in some cases, fixes a boxing injury.)

PERSONALIZED HELP

I am getting a lot of requests from people wanting personalized advice about their nose and what nose exercises they should do, how often they should do them, special circumstances,  etc. My advice is to follow the instructions listed above and on other posts I have made about nose exercises.

If you are contacting me asking me for personalized help - basically asking for my services in aiding you with your nose exercises, then I will need to charge you my personal training rate ($50 per hour) for my services.

I know this is not the answer many of you are looking for. I have already answered many of the frequently asked questions in the comments section of various nose exercise posts, and answered many emails from people asking for help with their nose exercises - but I am a busy person and the emails have reached a point where I need to start charging for this service because I cannot answer all of them.

Best of luck with your nose exercises!

Pape Subway Station closed - Donlands station now routing to Archery Range

If you are planning to get to E.T. Seton Park - home of Toronto's Public Archery Range - via Pape Station and the 25 bus please be advised that Pape Station will be closed from August 19th to 30th and will reopen on August 31st.

In the meantime archers will need to get to the Toronto archery range via Donlands station, where the 25 bus will be rerouted during the 12 day closure.

That or drive. Or bicycle. Or use the Don Valley's many hiking trails (which are easy to get lost on and it is rather far to walk, depending on where you are coming from).

Torontonians looking for archery lessons are advised to contact cardiotrek {atsymbol} gmail.com for more information about lessons and scheduling.

The Benefits of Olympic Weightlifting

Olympic style lifting has many health benefits including:

Multi-joint movement. These are not isolated exercises. Many muscles work at the same time as a group.

Lots of core work (back, side and stomach muscles) involved.

Trains for speed, power and agility.

Strengthens ankles and wrists.

More functional than isolated exercises like bicep curls.

Some examples of Olympic Lifts are:

1. Hang Jump Shrug

2. Clean and Snatch Pulls and High Pull

3. Power Clean and Power Snatch

4. Front and Back Squats

5. Split Squasts and Side Squats

6. Deadlifts

7. Good Morning, Push Press and Push Jerk

But first...
 
Two Basic Weightlifting Positions You Should Learn First

Squat Jumps

This plyometric exercise (a power exercise, your feet will leave the floor) is a staple movement for many Olympic lifts. It's comparatively easy! Start by assuming a basic squat stance with your feet hip width apart, all of the weight on the heels, and your buttocks pushed back like you're about to sit in a chair. Keep your abs tight and back straight.

Next, place your hands behind your head, go down into the squat, until your thighs are basically parallel to the floor.

Finally, focus your energy on pushing up through the heels and ankles and spring upwards. Your feet leave the floor and your body straightens completely in the air.

Tips for Beginners - Begin by using body weight only, and by coming about an inch or so off the ground, just to test for limitations, and to perfect your form. When it becomes too easy, aim for more height. The intermediate step would be to add dumbbells, or a barbell behind your head, placed over your trapezoids.

The Hang Position

This " power position" is the basis for many Olympic lifts. It will set you up for explosive power with jumping lifts, and work on having excellent form for your deadlifts.

Start by getting back into the basic squat position with knees slightly bent, weight on the heels, and buttocks back. With your back straight, and shoulders back, slide your hands down your thighs to your knees. This movement is initiated by bending at the hips, not the knees.

Now that you are leaning forward, arms down, hips back you are ready to start lifting!