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Today's workout was a check-in day to start with. Did a weigh in, body fat percent check. Both are down, weight and body fat. That's because now I have some muscle to work with.
*nodding* YEEEEAH. *flex*
Lots of dynamic-stability work today. Squats into biceps curls, inverted rowing (where you let your body plank backwards and row up using handles suspended from the structure above you), backward lunges into knee-up and twist at the waist. Wow. A lateral leaping from side to side that makes me feel like an Olympic speed-skater. Jogging in place by hop-touching my toes to one of the lower boxes (or sometimes the Bosu half-ball)
Rats. I wish that I listed all my exercises every time I worked out. I know how to DO quite a few exercises, but I'm not necessarily going to remember them in a useful sequence when I go to do them for myself.
Well, doing something is a damn sight better than doing nothing.
Oh! and today, Tal actually had me RUN. 4.0 mph on the treadmill. We did intervals: it was something like 4 minutes of walking to get up to 3.5 mph fast walk, then kicked it over and started to jog for one minute, walk one minute, jog, walk, jog, and then walk to cool down, making note of heart rate both on the way building up to running, and during the cool-down.
But RUNNING! *SQUEE*
And now I have two homeworks.
One is to write up my food intake like I've been supposed to for like three months.
Two is to do that jog-walk interval training at least three times a week for the next three weeks. (and probably beyond that.)
Here is the progress-check since I started to seriously work out again last April (with Tal).
Surgery knee: stable, and up for all kinds of walking, dancing, even slipping and falling. Also up for running and full strength lateral movement. *thumbs up*
Back: Strong, though I do want to work more on the limberness/flexibility. Hurts a lot less than it used to, bends a lot easier than it used to, and I am more interested in moving in new ways.
Arms/Shoulders: Stronger and more flexible, have some muscle definition. My shoulders, more than any other body part, resent it and protest loudly with crunchy discomfort when I do not get enough work out time in. Interesting.
Feet: Have had little to no pain in the foot since I went for four sessions with Dr. Larry, the chiropractor who is also a member at my gym. The main adjustment at the sacro-iliac joint is something I can reproduce in a different, slower/more gradual way, on my own with a particular twisting stretch (the one my brother Scott called the "shortstop stretch") that makes my back make the most UNEARTHLY noises but it feels so much BETTER when I am done.
Neck/head tension: Notably decreased. Head rotation is natural and smooth (unlike some other times in my life), the airline-cable muscles have softened and are more flexible and amenable to stretching, and I can actually get traction on the times I feel like massaging my neck (unlike some other times in my life).
+*+*+*+*+*+*
The JCC that includes my gym, is having a Happy New Year! Post your fitness resolutions on the wall!
They advised being very specific, because you could win a prize, like having the gym pay your registration for a race you said you wanted to finish.
I was very specific.
I want to be able to do headstands and handstands, with good core strength and control, and SLOWLY.
On the back of the card we are supposed to say WHY we have this goal.
I said something about I loved headstands when I was a kid, but never had the strength or courage to work up to doing cartwheels; I'm stronger now than I was then, and more intentionally building that strength.
And then I said that someday I want to teach yoga.
I didn't consciously realize that is something I want, till I wrote it on the card.
So the goal manifested, in part because I have an intention of working with two girlfriends' less-flexible spouses, because they need some yoga, and I need to be teaching so I can remember that teaching itself doesn't suck. Other stuff AROUND teaching sucks, but teaching does not.
Teaching yoga wouldn't suck. I could do that. I want to do that.
*nodding* YEEEEAH. *flex*
Lots of dynamic-stability work today. Squats into biceps curls, inverted rowing (where you let your body plank backwards and row up using handles suspended from the structure above you), backward lunges into knee-up and twist at the waist. Wow. A lateral leaping from side to side that makes me feel like an Olympic speed-skater. Jogging in place by hop-touching my toes to one of the lower boxes (or sometimes the Bosu half-ball)
Rats. I wish that I listed all my exercises every time I worked out. I know how to DO quite a few exercises, but I'm not necessarily going to remember them in a useful sequence when I go to do them for myself.
Well, doing something is a damn sight better than doing nothing.
Oh! and today, Tal actually had me RUN. 4.0 mph on the treadmill. We did intervals: it was something like 4 minutes of walking to get up to 3.5 mph fast walk, then kicked it over and started to jog for one minute, walk one minute, jog, walk, jog, and then walk to cool down, making note of heart rate both on the way building up to running, and during the cool-down.
But RUNNING! *SQUEE*
And now I have two homeworks.
One is to write up my food intake like I've been supposed to for like three months.
Two is to do that jog-walk interval training at least three times a week for the next three weeks. (and probably beyond that.)
Here is the progress-check since I started to seriously work out again last April (with Tal).
Surgery knee: stable, and up for all kinds of walking, dancing, even slipping and falling. Also up for running and full strength lateral movement. *thumbs up*
Back: Strong, though I do want to work more on the limberness/flexibility. Hurts a lot less than it used to, bends a lot easier than it used to, and I am more interested in moving in new ways.
Arms/Shoulders: Stronger and more flexible, have some muscle definition. My shoulders, more than any other body part, resent it and protest loudly with crunchy discomfort when I do not get enough work out time in. Interesting.
Feet: Have had little to no pain in the foot since I went for four sessions with Dr. Larry, the chiropractor who is also a member at my gym. The main adjustment at the sacro-iliac joint is something I can reproduce in a different, slower/more gradual way, on my own with a particular twisting stretch (the one my brother Scott called the "shortstop stretch") that makes my back make the most UNEARTHLY noises but it feels so much BETTER when I am done.
Neck/head tension: Notably decreased. Head rotation is natural and smooth (unlike some other times in my life), the airline-cable muscles have softened and are more flexible and amenable to stretching, and I can actually get traction on the times I feel like massaging my neck (unlike some other times in my life).
+*+*+*+*+*+*
The JCC that includes my gym, is having a Happy New Year! Post your fitness resolutions on the wall!
They advised being very specific, because you could win a prize, like having the gym pay your registration for a race you said you wanted to finish.
I was very specific.
I want to be able to do headstands and handstands, with good core strength and control, and SLOWLY.
On the back of the card we are supposed to say WHY we have this goal.
I said something about I loved headstands when I was a kid, but never had the strength or courage to work up to doing cartwheels; I'm stronger now than I was then, and more intentionally building that strength.
And then I said that someday I want to teach yoga.
I didn't consciously realize that is something I want, till I wrote it on the card.
So the goal manifested, in part because I have an intention of working with two girlfriends' less-flexible spouses, because they need some yoga, and I need to be teaching so I can remember that teaching itself doesn't suck. Other stuff AROUND teaching sucks, but teaching does not.
Teaching yoga wouldn't suck. I could do that. I want to do that.
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