Kicking LEs butt!! Exercise & Self Care Log
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Carol, sounds great, but I'm way out in Oregon....
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Well, Linda, we could always put together a handbook on organizing such a thing, after doing it once somewhere in the midwest, and then you could replicate it at your end of the continent! We really do need some beam-me-up-Scotty technology so we can all get together. And while we're using that technology, we need one of those Star Trek scanners that moves over your arm and fixes whatever ails it.
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10 min recum bike10 mins Arc trainer.
Hey, 20 mins of aerobic exercise! Progress!
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Glennie, that's teeeerific! Me: gym/strength training on Thursday, prisoner-at-my-desk yesterday, and today I'm outdoors on continuing landscape projects. So I'll get lots of movement and may also find some time for some real cardio workout today.
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Carol: how did your landscaping go?Back to gym today.
10 min recum bike
10 min Arc trainer
5 min recum bike
Working my way to 30 mins of cardio
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Glennie, you are moving quite fast to that 30-minute cardio period. Seems like you're getting good variety, too. Helps prevent machine boredom and works muscles differently, too. A masterful approach!
I moved a lot of plants on Saturday and put in some new ones that I bought on sale. Lots of places around me are selling their bedraggled looking perennials at rock-bottom prices now. So long as they're alive, I don't care what they look like, and in Spring we'll never know they were on the sad side when they were planted. I plan to do more of same today. We put in a new driveway, made it wider and added some curves, so a month ago I had to dig up plants to save them, put them in temporarily elsewhere, and now it's time to redo the plantings along the new driveway. That's got me interested in moving all kinds of things around, taking a good look at what's been thriving and what probably needs a different kind of light. I will say that this kind of exercise makes you realize how much in the limber department gets sacrificed with age! I have the strength, but yikes, the bending and stretching and getting up and down....not so much!
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Carol, I know what you mean about gardening using dif things. I did some clean up in my little plot and my butt hurts! Then again I do remember my trainer one day complaining of aches from gardening...he was fit and in great shape!
oh well, gym closing early so need to get stuff done at home likely
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I'm turning sixty in about a week, and it's weighing heavily on my mind. Not so much the age, but how much I realize is 'gone' even though I stay active and am quite faithful to my strength training workouts. The creaking and aching and just the crazy effort it takes to move from standing up to on the floor/ground and back, or from kneeling--maneuvers required in lots of life's tasks. Killer knee arthritis. It should be like a car--fluids replaced regularly to extend the engine life!
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Carol, at my gym one of my pals said that everyone who is a member is broken...means we all have some stupid issue but....we are all working on the issues and not home crying about it! I know you are working on it! Gee, I remember when I used to do 75 mile cycling rides...now my balance is just not good enough for that so..moved indoors to gym
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Gardening is a major workout,,, not everyone appreciates that! I get tired really quickly with my gardening and I really have to pace myself or I'll be achy later!
I think mixing it up works better for me than a straight 30 min session on one machine. I have fibro and doing any activity for a long period straight is hard on my body. So I get weird looks at the gym, but whatever. Today I want to see if I can do 10, 10 ,5 and 5,,that will get me at my 30 min goal without being too taxing,,, I think!!
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30 min cardio! 10 min bike, 10 min arc trainer, then 5 min bike and 5 more arc trainer0 -
Hey, just dropping in with how I'm doing...
I'm regularly going inside my 30mins for 3.3K (2mile) on Dreadmill. Hubby says he has to take his hands out of pockets when we walk together lol. Just coming out of winter here, so vege garden and outside things will be on the to do list soon.
Carol you're such an inspiration to many and I hope some sort of relief comes up about your poor knee. Happy birthday in around a weeks time.
I did some clean up in my little plot and my butt hurts!
Proudtospin, LOL for some reason that made me laugh. I can just picture it.
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Musical, glad I made you laugh! enjoy the end of summer, I personally am in denial about that~~
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30 mins cardio today. Tomorrow I'm going to change it up a bit. see if I can do 15 mins straight on Arc Trainer.0 -
glennie, you're giving me a kick in the LE butt! I worked out at the gym yesterday --just 20 minutes of cardio on an elliptical, and then an hour of strength, abs and flexibility work. But today, nada so far. After seeing your post, however, I'm motivated to get out of my chair and go do some cardio. Thank you...update at 11, as they say!
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Go, Carol!!!I'm just really trying to get in the best cardio shape before my surg on the 29th. It will be a pain to start over again afterwards,, but maybe I'll be not so far down the hole,,,, as if I hadn't been exercising,
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Update: I did 40 minutes of high stepping and jumping on a rebounder. I've been trying this as a substitute for the jogging I'd been doing before the knee issue cropped up. I still feel stress on the knee, but not as much as speedy treadmill walking or jogging. It does get my heart rate up if I concentrate on the movements. Fitbit tells me I'm at 9,764 steps today, and most of that came from the rebounder.
Glennie, you're doing really, really great. You extend the cardio daily, and it's starting to really add up, don't you think?
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I've been curious about the rebounder, Carol. My gym doesn't have one. I just saw on Facebook a crazy video of a rebounder class. It was intense and crazy! Of course, it doesn't have to be.
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My gym doesn't have one either. Bummer as I would like to try one. Will have to look for that Youtube video.Good job, Carol!!
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I believe using the rebounder for cardio is a different matter from using it specifically for LE, which some people swear by. For LE you would bounce lightly for a few minutes several times a day, with your feet never leaving the mat. That is thought to help move fluid throughout the system. People with leg LE especially seem to benefit, but I experienced some benefit overall when I did it for awhile a couple of years ago. (I quit because I didn't have room for the thing in my very busy house, and because I find it hard on my ankles, since you have to kind of resist the turn-in caused by the mat--does that make sense?)
Just a thought, anyway. You could use it both ways.
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Today's report:10 mins recum bike.
15 mins straight on the Arc trainer! woo-hoo! I did it!
then 5 mins cool down on the recum bike.
30 mins of cardio,, just a little different order. I'm thinking of the bike as a warmup and cool down machine, and work on increasing my Arc trainer time. What do you think? Or should I stick with 30 mins overall for now? surg is the 29th of this month.
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glennie, I think what ever order you do the exercises, works! congrats for the devotion to your program and I am sure your doc will be proud of you
I just picked up a flier at my gym, it is tied into a fairly large hospital in the area (they use the hospitals name ~~) any way they are starting a Cancer wellness program which combines all your docs and social workers, exercise and nuitritionists. it is an 8 week program of 1 hour sessions. this is a program my trainer had helped to design so proud to see it beginning.
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Sounds like an excellent program!0 -
Glennie, as long as you feel well, why not try increasing slowly like you have been? You are such an inspiration!
Proud, that sounds like a wonderful program.
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Thanks everyone!! I really appreciate the encouragement!
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Proud, that program sounds wonderful. Anytime we can get our multiple care providers to work together for the common cause is a great, great event. I'll look forward to hearing about the program when it's up and running.
Glennie, I agree that any order of exercise is a good order, so long as you're doing the warm-up/cool-down phases. Both of those are thought to help prevent DOMS--Delayed Onset Muscle Soreness-which is when you get muscle aches 36-48 hours after exercise. DOMS is a signal that you did a good job of working a muscle to exhaustion, which in turn causes it to strengthen by adding muscle fibers. You might be experiencing some of that in your legs, which you're using with a lot of ooomph on your various cardio machines. So DOMS is not bad, exactly, but when we have LE it's another matter. The muscle soreness not only signals 'need more muscle' but the lymphatic system can interpret it to mean 'need more lymph' and therein lies one of the big challenges of exercise. It's why, when strength training according to the PAL Protocol, we start with one-pound weights and move up slowly and in small increments, which helps to limit DOMS. Whether your truncal area is at risk for added lymph from DOMS in the leg is probably not so likely, because they're in different lymphatic watershed areas. But still, it makes sense to me to do what we can to limit any need-more-lymph signal to the body, and I believe that warm up and cool down time helps with that.
Jeannie, I'm using the rebounder for cardio, as a way to minimize exercise's impact on my knee. I'm not doing any crazy high jumping, more of a march in place and some little jumps, and keeping my arms moving up above my head as I do so. I find that the arm movement helps a lot to keep my heart rate up, and I hope that the fist-pumping I'm doing as I move the arms is also helping to move the lymph in the right direction. The rebounder I'm using has bungee cords to hold the trampoline material to the frame, instead of springs. The ones that use springs tend to have a harder landing impact, or so I read. I know as I'm using it that there's definitely impact, so it's not a free lunch, so to speak, for my knee problems. But it's easier on the knee than when I was speed walking and jogging. I find it's more impact than using an elliptical machine, but I like it a whole lot better. Now, if I only had the grace and coordination to bounce and jump on the thing on one leg--the one with the healthy knee--I'd be in business! I see the orthopedic surgeon on Monday for a 4-month check-up after a steroid injection in the bum knee, and I have a good list of questions for him, most about strategies to get back to better cardio exercise.
I did just my regular strength training in the gym yesterday, no time for a long cardio session. Hoping to work that in today.
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I am going to be sure to pass on your good thoughts to my trainer about the new program, I feel like I got dumb lucky to have just happened to join a gym that ended up going in this direction. Dang but I have been a member for over 12 years, long before all the BC crud
seems today will be an off day for me, my carpel tunnel in my left arm has acted up, actually thinking my lap swimming is part to blame so will be looking for those swim glove things. but for now, wrist brace and a day off!
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Hey all you gals. I see your still rockin, boppin, jumpin, swimming etc. Great!
First of I want to thank Glennie for her stick to it attitude. It has encouraged me greatly and so I have got back to regular walking. Was a spotty during August although I had good intentions. The heat just killed me this summer.
Does anyone here know a good trick to increase metabolism. Mine very sluggish at this age.
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I've heard exercise is supposed to,,, at least I tell myself that as I bop on the Arc Trainer. Otherwise,, no idea.YAY for you getting back to walking!! Woot!
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I woke up early and decided to start my day off right--40 minutes on the rebounder, getting a nice elevated heart rate but nothing that I think would help me train for walking up a long, steep hill. I need to work on getting the heart pumping more on that thing. Then I had a great day mostly outdoors doing more garden work, on my feet and active for hours and hours. Fitbit says 6.47 miles for the day so far! Tired but feel strong today!
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