Kicking LEs butt!! Exercise & Self Care Log
Comments
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Cheers for 'no drama!' You're sure experienced with weight training, Nibbana, so I'm sure you're safe and moving at the pace you should. Maybe a trainer will feel right at some point. I know that I value that resource simply for suggesting ways to change the routine. Maybe an every-so-often form and approach review, instead of looking for a steady-eddy trainer?
Laural, I think you've left me in your dust, and I'm so impressed!
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Oh, my own exercise--not much! I continue to be held captive by work, long hours at my keyboard, and just a bit of cardio each day. Gym two times a week without fail when I'm home, not away working. That's one good reason to use a trainer. I feel like I'm expected to be there, and it's a waste of money if I don't go regularly. Keeps me honest and makes me break away from work.
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Hi y'all
My underarm is tender and swelling (3rd boob) suggestions on a compression tank?
I'm wearing my sleeve....very light weights, but up my reps to 3 sets if 20.
Suggestions...4 sets of 15...was hoping to build endurance...oh so want to kayak on the lake.
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As an active paddler myself, I can SO relate to the goal here! But if you've got active swelling and tenderness, I think it's time to re-think your weightlifting approach. Even with very light weights, that's a lot of repetitions, and your swelling is telling you that you've got too much going on at the moment.
Compression is a good idea--I wear UnderArmour compression T shirts, so the armpit is compressed and the T shirt's sleeve comes all the way to my medical compression sleeve (men's sizes work better than women's, because their women's T shirts have cap sleeves that cut into the armpit). But even in compression, you probably need to reduce the stress until you can get the swelling and tenderness down, ideally gone.
Can you experiment to see what happens if you use zero weight, but perform the lifting motions (i.e., the repetitions without the weight)? Or opposite--stay with very light weights but reduce reps to just 5 or 6? The best approach would be to stop lifting entirely until you have the LE under control, but I wouldn't want to hear that advice myself, so I understand if it's not what you want to hear.
Paddling is sort of the ultimate combination of repetitive motion and working against resistance. I put my pedometer on my kayak paddle recently, to see how many 'steps' it would measure in a day of paddling. In a typical 6-hour paddling day that covered 9-14 river miles, I was clocking between 19,000 and 24,000 paddle lifts, of unknown equivalence to weights when lifting. My LE arm became very, very tired, and toward the end of one day I stopped paddling except for steering, letting the river current do all the work, because my LE arm was exhausted. But I did not have a swelling flare, and I chalk that up to several years of weight lifting, following the PAL protocol for slowly progressive resistance, to the letter.
So I'd say be careful about getting ahead of what your LE can handle. (Easier said than done...I totally get that!).
Carol
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Thanks Carol!
I will rethink my routine...will work 3x week on Lebed movements.
Will try a mire 1 piece compression top.
Will let you know how I progress:)
Cindy0 -
Today I finally got serious about not letting work prevent me from exercise, so I got up at a crazy early hour and did 45 minutes of cardio --Leslie Sansone, with lots of energy. Went to the gym this afternoon to do my usual weight lifting hour, and the trainer was really great, suggesting some changes to my routine that made it more interesting and more challenging. What a great mood enhancer! Then back to my work for the evening, and now I'm pooped but I'm very glad I got in a proper amount of cardio, because I've been letting that go for a week now. Hate being a prisoner of work deadlines!
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My sister is training for the Susan G Komen 3-day, 60-mile walk in October. She had a fantastic walk this AM. My goal is to meet her (and my niece) at the end of each day. I think I'm going to call her and see if she is up to a 'short' walk with me later today. Then I would HAVE to get moving.
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Ohio4me - how fun...take pics for us:)
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My new trainer is hardcore!
The last few workouts she's taken me to my max. Of course we're easy on the arms but she's a dancer and she's really been working on my hips to get them strong so I can run again. And yikes. Feel like I'm training for the olympics.
She's pushing me harder than I've ever been pushed in my life. Worked out today then went to the pool where I did my stretches and just walked back and forth doing fist pumps under water for 20 minutes. My fingers look great. It's been a good day.0 -
Dawne-Hope, that's great! What does she have you doing for your hips?
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Carol - Lots of work on the bosu ball. One foot on the bosu ball, the other on the ground, squat, then push up while balancing on the one foot on the bosu ball while kicking the other leg out to the side (toes flexed), then bringing it down into a squat. Repeat on the other side. She has me doing 3 set reps of 10!
Whew! Kills my quads but it also is working the core because you have to balance and then kicking the leg out to the side, of course, is working the hips. Today, she modified it a little and had my standing leg on the bosu ball bent and made the squats lower and deeper. Make sense? I hope so. I've never done this exercise before and I don't know what they're called.
She also has me doing modified plies (the ballet move) with feet really wide (toes facing opposite walls), hold a five pound weight squat as far down as I can do, drop the weight, tilt the hips back (pelvis straight, not bent over) go straight up, bend deep, tilt pelvis down a bit to pick up the weight, straighten, then go back up ... hips are constantly working ... never worked them this hard in my life.
Here's what a bosu ball looks like for those who don't know:
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Gee, I always feel so inadequate on the bosu. I am not gifted in the balance department, so it's always kind of humorous when I use the darn thing. I cannot imagine doing the kind of move you described. I'll have to try it next time I'm in the gym, just to give my trainer and the guys in the gym a good belly laugh. What a difference of experience and perspective between our trainers. Mine's a pure muscle guy who has a world record in a powerlifting event. If I said let's do some power ballet moves, I'm quite sure the answer would be quite original!
So many different ways to work a muscle group! I do lots of squats and lunges, with and without weights, and giant step-ups to work legs and butt. Also load up the leg press machine. Your workouts sound like they're more fun!
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carol - I've heard stories of big football guys taking ballet class to help them move so one never knows what you're muscle guy might say or do!
You have continuity and a guy that really knows what he's doing. And that's a huge gift, Carol. My trainers change every six months or so because they graduate ... so there are plusses and minusus for sure on either side of the coin.
I've had to work up to get where I am on balance. My balance was horrible when I first started. We've really worked on it. And when I go to yoga ... there is so much I can't do ... when we come to the balance part ... I'm extra focused on it since I can't do other parts of the class. Guess it's paid off?
Edited to add:
Try lunges on the bosu ball. Your guy will totally go for that! That's a good step to work on your balance. Take your front leg in the lunge and place it on the bosu, opposite leg back, switch legs ... that works your balance and it works your core too.
Found a video:
http://www.weighttraining.com/exercises/bosu-ball-lunge
Here is a video on bosu squats:
http://www.youtube.com/watch?v=Rr1XeaievVMhttp://corestrengthblog.wordpress.com/2013/04/30/bosu-ball-squats/
You can do the squat on either side of the ball. I've done them both ways. The way he does it in the video is harder IMO.
Final link on bosu ...
Some of the images are no no's for us ... but some of these will give you an idea of what those side kick squats look like and could give ideas to your trainer to shake things up a bit. bosu side kicks (can't get this link to work. I googled 'bosu side kick' and amongst the first links was 'images' and that's the link I wanted to post. Hopefully ... you can get there.) Click on "images of bosu side kicks" when you click on the link.
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Dawne, I like the sound of your trainer! I get it about changing trainers though, I had one for 2 years till he got fired...moved to a dif gym. I tried a couple till I found the one I have now....really helping and love him.
Balance is a huge issue for me as well and think that as we all ...age....it is really important to keep that in the workouts.
Carol...I have a few questions for you that I think I will send as PM for now. I have an idea for a business in my soon to be retirement phase of life and would appreciate your opinion on it. I actually am referring it as my "Bonus career"!
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As if I didn't need another fitness gizmo, I got the Fitbit Flex, wristband activity tracker.
Sometimes, I don't want the Fitbit One clipped to me, so the Flex can just ride on my wrist all day (and night.) One thing though, the Flex has no display, so you can't obsess over your steps all day. You can look that information up when you sync with an iOS device. You can tap it and it will tell you how close you are to your goal. My tapping is saying I have to go walk!
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Planned on a 4 mile walk today, knowing it would be rainy, but I had to draw the line at the lightning. So tomorrow it is a 4 miler, then a 7.5 for Saturday Team in Training practice. With my new sneakers, I should be able to go twice as fast (at least in my dreams). Counting down the days until my daughter gets back from working summer camp and we can get a few miles in together before she leaves again for college. Team Alway is counting down the weeks to the Columbus Nationwide Marathon
You can see our progress at pages.teamintraining.org/soh/columbus13/TeamAlway. 0 -
Dang I have sabatoged myself with exercise this week.
Laural. If you can go twice as fast in new sneakers even in your dreams then I want those sneakers too!
You are so encouraging to me. 
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Hugs4u...I don't think we would both fit in my stylish Men's Saucony sneakers (my foot is wide), but it could be rather humorous to try
I had to punt on yesterday's walk due to the storms, so took my 4 miles today instead in the increasingly humid afternoon. Now, showered and having spent my obligatory hour in the LymphaPress, I am ready for the day at 4 pm. I did spend the morning filling out all the paperwork for the start of this school year, so the morning rain was a blessing in disguise. One more week until I have to start back full time...yikes. Where did the summer go? I am looking forward to seeing all my students though, and fall brings band competitions (my daughter is the field commander), football games in our small town, and a return to crazy speed. These are the gifts that chemotherapy and surgery have provided...more days, more memories, more LIFE! Enjoy the weekend.0 -
Ok, so I walked a total of 35 mins today. big deal huh! Oh did I mention that I passed the candy store and bought some chocolate. Ohh double sabotage.
twas good.0 -
Hugz, I'm working crazy hours these days and the deadline pressure gets to me, and I eat what I know perfectly well I should not. So in a perverse way, I'm glad to hear I'm not the only one who sometimes falls off the good-eating-habits wagon. If I were walking with you, I'd ask you to steer me to your beach but not by your candy store, because I don't think I could resist!
Just returned from the gym, where I learned some new exercises that felt absolutely wonderful for the neck, shoulders, and lat areas. After all the keyboard work, it felt fabulous to get the blood flowing there! Did my regular weightlifting hour, plus a short cardio session. Once again let work take away my commitment to at least 30 minutes of cardio. Today it was 20 minutes, and that will have to do!
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We will just pacify ourselves then and say a little exercise is better than no exercise. As Binney says "onward". I will do my Lebed opening on my break for sure.
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If it makes you feel better, I completed my 4 miler today with a Blizzard at DQ. Chocolate is medicinal in our house. Good for both of you that you managed to get some exercise time in...even short bursts help to decrease stress and improve our well being.
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Laural. Yes, to the blizard. Yup even 10 minutes a day is a uplifter. off to do mld lebed.
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Ok, now I see the wisdom of walking around shopping malls and airports to get steps in. I've looked at my Fitbit from yesterday and said, "Really, you only walked 6,000 steps today?" I got to walk at lunch and more at work definitely.
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I take the long way around my office when I need to pee.....since that is often, do get some steps there
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Proud. Ditto and it refreshes your body and stretches your muscles a bit too. I incorporate my little jaunt with 5-6 deep breathes.
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Or, just use Laural's motivation method and make sure there's a DQ Blizzard waiting for you a few miles out!
I'll be doing some airport walking later this week, only with DH as my traveling companion, I'm not sure how that will go. He cannot keep up with my walking pace. He's strong and fit, but not speedy. Maybe he'll opt for a little snack and a rest and will hang onto my bag for me as I get the miles in. It would be heavenly to be able to dash through the airport corridors with nothing in tow! Nibbana, one benefit of airport walking is that there usually are not any interesting distractions to tempt me to skip the walk.
I just returned from 90 minutes in the gym, so did my weight training, stretches, and not enough cardio. I'm still pressed for time on a big work project so falling behind on my exercise routines. I do hope to get back on the program soon.
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hugz--- yeah in my shop, nothing interesting to see but the UPS man, sure thinks I am nuts when he sees me wandering around...and no DQ in the warehouse...
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I do wonder what my dog thinks when I jog laps inside the house. Lots of tight corners and sometimes I have to dodge him when we meet from two different sides of a corner.
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Carol, betting your dog just thinks you are playing!
OK, rainy day and tonight SHOULD be a gym night but I do have a tendancy to skip gym on rainy nights...need to break that old habit and I WILL go to the gym tonight, I WILL!
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