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I have had a weight bench in my computer room for some time. Last night I decided it was time to stop looking at exercise equipment and actually use what I already have. I leafed through a book on weight training that had survived my recent book purge and found some recommended exercises. They gave these as a basic starting point.
Bench Press, Squats, Shrugs, Bent Rows, Lateral Raises, Pull Downs, Crunches, Toe Raises, Bicep Curls, Triceps Extensions, Stiff-leg Dead lifts
So last night I gave them a try. The only one I cannot do this the Pull Downs as I my equipment doesn’t allow me that configuration.
I used light weights and went for three sets of 12 reps with about a one minute rest between sets.
My biggest challenge was the squats. I tried doing them with 60 Lbs on my shoulders and after one set went to zero Lbs. My hamstrings just started to cramp up so badly I could hardly walk for a bit. Luckily I have very little residual soreness, although I am a little stiff legged walking about. But I was a little stiff legged before I started this.
My goal had been to go through this in about 20 minutes. It wound up taking nearly an hour. I’m going have to figure out how to shorten that to 20 minutes.
Posted by The Vorlon at February 27, 2006 10:32 AMHey Bro,
I've been waiting for my chance to reply and this entry is the perfect time.
Your persistence to keep up your exercising while undergoing chemo treatments has made me feel rather guilty. All I've been doing is complaining that I never have time when I get home from work to exercise. So I end up not exercising at all. BUT...I am happy to say that this is week 6 of my new routine of getting up at 4:30 a.m. to exercise for 1 hour before my day begins. I usually spend 20 minutes streching out each day. Then I alternate, one day I do 30 minutes on the treadmill (usually 1.75 miles). Then the next day I will lift weights.
This has gone fairly well and I'm happy to see some flab actually firming up a little. But I think I'm going to change my routine after this week. I'm going to do a stricter schedule of lifting. One day will be upper body and the next will be lower body & abs. In the past my body has gotten very good results with weight training. For females it's a great way to reshape your body while gaining some added strengh.
In this week's Parade, it stated that for building strengh, you needed to do fewer reps but lifting for a longer period. Say for 7 counts. Do 3 counts up with 4-5 counts going down or vice a verse a.
Since you are having trouble getting done in the time frame you have given yourself. Try concentrating on only the very basics and maybe not as many reps. But lift slower, watching your technique to be sure your body posture is correct. Maximize with the lease number of lifts.
At least I no longer go through my work day feeling stiff & sore. I really find that I have a lot more energy. But bedtime comes too early.
Keep up the great job you're doing! You are a great inspiration to many out there who read this, but never comment!
Posted by: KATHY at February 27, 2006 12:14 PMSquats can be very difficult to do without all of your strength. The reason is that you're moving a long distance with the weight on your shoulders. Your balance has to be perfect and your back, legs, and neck strong.
The bench press is a good one, as is the bent rows. Also the deadlifts cover a large muscle group and are very good.
In any event, LISTEN very closely to your body. You've been good at doing that.
Posted by: Reb Orrell at February 27, 2006 1:50 PMI'm just starting so it'll take me a few sessions to get a routine together. Perhaps I'll break my workout into two pieces and only do half one time and half another.
For now I'm going to sneak up on things with the higher reps until I get in a little better shape. Today, so far I have very little soreness with the exception of my right arm where the tricep attaches to the elbow, and my legs feel "light" - if that make any sense.
Posted by: Ted at February 27, 2006 3:51 PM