|
|
Post by merryfl on Sept 29, 2008 18:13:39 GMT -5
Another new week. Here we go:
Monday: Walked 30 minutes on TM at 1.5 mph, 0% grade.
Did 3 sets of 5 squats with 2K medicine ball
Did leg press: 12 @ 95 lb, 10 @ 100 lb, 10 @ 105 lb.
Missed seeing you all at the gym!
|
|
|
|
Post by sue on Sept 30, 2008 7:16:14 GMT -5
All I did yesterday was walk for 20 min.
You did real good Merry!
|
|
|
|
Post by merryfl on Oct 1, 2008 17:46:09 GMT -5
Wednesday: Missed rehab today because I had to go to the transplant center for a checkup. I did a 6 minutes walk at 1.7 mph (almost 900 feet). I had improved my sit/stand time (for 5 reps as fast as I can) from 18 seconds down to 9 seconds! And the leg press -- last time I could only do 1 at 80% of my body weight (and it was really touch and go if I would do it). Today I completed that weight easily. He then tried me at my body weight (130 lbs). I could actually press it! Not comfortably, but I did it! He said I had improved from "adequate" to "excellent" and he was very pleased. Now he wants me to reduce the number of reps I do to 3 sets of 6 reps, and increase the time it takes to do them. I'm supposed to stop after each rep for 1-2 seconds and then press slowly. He said it takes more muscle to start from a dead weight than it does to have a rhythm going. Makes sense. I'll find out Friday.  |
|
|
|
Post by muffin on Oct 1, 2008 18:56:23 GMT -5
Merry, I would say you are doing great!! keep up the good work. What do you do for core muscles and upper body?
I actually have just been doing the 10,000 steps a day. Kicks my behind doing it daily but is getting easier.
|
|
|
|
Post by sue on Oct 1, 2008 19:17:46 GMT -5
You 2 do way better than I do, lol......great job ladies!!
|
|
|
|
Post by merryfl on Oct 2, 2008 18:11:26 GMT -5
Arlene- I don't do as much as I should for upper body. I use 3 lb dumbells and work my arms with those. I have trouble with my left rotator cuff, so hesitate to lift any more than that. As far as the core muscles.......  not so much! Anything like crunches affects my breathing and I don't know what else there is to do. Any suggestions? 10,000 steps is a lot! Pat (aka Blondie) was wearing a pedometer and aiming for that, too. There's no way I could do that yet. I'm proud of you!! Today's exercise was a trip to the grocery store. I walked every aisle which adds up to a pretty good workout. Sue - you do more in your normal day between work and kiddies than I could ever do. You get plenty of exercise without doing a formal routine. BTW - love your new avatar. |
|
|
|
Post by muffin on Oct 2, 2008 19:08:42 GMT -5
Today I did core and upper body workout, I will have to walk on the T.M to get my 10,000 steps in today, our weather is not so nice. But I will get it in, I can't do it yet in one shot but almost made it. You would be suprised at how much 10,000 steps is. I actually usually get in anywhere from 12,000 to 13,500 steps which is well over 5 miles. I will reach that 5miles with Jackie hopefully she will wait for me anyway!!
|
|
|
|
Post by blondie on Oct 3, 2008 15:45:06 GMT -5
Hi ladies..You all are doing fantastic. Muffin, the 10,000 steps is the recommendation.
Merry, you are doing great kid. You'll be ready when that transplant becomes available.
I am on a pred high today:( Thank goodness I do get some relief at least once a month. I took advantage of it and went to CVS and picked up a script for a anti my kidney doc started me on. Levaquin. Hope I spelled that right. Maybe I've had a lung infection all along. I did get Asmanex inhaler filled two days ago and am hoping the effects will kick in soon. Anyway, back to my exercise.
I went to Sam's club, joined the club and walked over 10,000 steps for about 5 miles. It felt so good. I did get pretty much groceries to last me a month. Sam's club has wonderful pre-made hamburger patties. I had one for lunch and it was delicious. Anyway, bottom line, I did good for being inactive for a couple of weeks.
Pat
|
|
|
|
Post by merryfl on Oct 3, 2008 18:05:59 GMT -5
Good job, Pat. Glad you're getting out and about again. Arlene, what sort of exercises do you do for core strengthening? I used my dumbells last night after I got off the computer. Went to rehab this morning and walked 30 minutes at 1.5mph. Did sit/stand with medicine ball: 3 sets of 5 reps. And the leg press: 6 each at 100, 105 and 110 lbs. I did as directed and stopped after each press for a second, then pressed slowly. It actually was easier for me this way!! It was much better for my breathing to take that little breather between presses and I didn't get nearly as SOB as usual. Even the last set at 110 lbs was a cinch. (Yes, I'm bragging a little ) |
|
|
|
Post by blondie on Oct 3, 2008 18:50:12 GMT -5
Hey, Merry, you have every reason to brag. Great job. Pat
|
|
|
|
Post by muffin on Oct 3, 2008 21:50:24 GMT -5
Merry, I use the exercise ball a lot for core muscles. Then sit in a chair rear about 1/2 way to edge, grab sides of chair and lean back, legs out straight and lift them up slowly then down slowly, then I do it one leg at time, then like I am riding a bike. The others are mainly situps and/or crunches.
I did a little over 13,000 steps went almost 6miles, and did core muscles and squats. I would like to be able to do that in one session, I only lack about a little over a mile. But with winter coming on I don't think it will happen this year as I cannot stay on the treadmill that long, it is just to boring. Have a wonderful weekend!
|
|
|
|
Post by merryfl on Oct 4, 2008 18:01:59 GMT -5
That is the main benefit of going to Pulm. Rehab for me -- having people to talk to. It really makes the time go so much faster on the TM. Well, I dusted off the exercise ball and had my hubby give it some more air. I did some "mini-crunches." It was OK. Didn't make me too SOB. So, with practice, I should get better at it. I also lifted my dumbells - 7 different exercises, 10 times each arm. I'm going to google the exercise ball and see what else I can find to do. An unexpected benefit: 2 different people asked me this week if I'd lost weight. I haven't, but I guess I am getting toned which makes me look thinner. (I know my bottom is firmer) I'm just a lean, mean fighting machine!!  I did google some exercises and found the following. I plan to print it out and try them all (eventually) exercise.about.com/library/blbeginnerball.htm |
|
|
|
Post by merryfl on Oct 5, 2008 18:12:09 GMT -5
I tried out the exercises I printed out (see yesterday's post). Some of them were good for me. I could tell I was working, but not too bad on my breathing. Some of them I doubt I'll ever be able to do! And these are beginner exercises. I'd hate to see the more advanced ones.
|
|
|
|
Post by sue on Oct 6, 2008 7:42:03 GMT -5
I did some walking around my daughter's neighborhood over the weekend and walked along Lake Michigan. Also umteen trips up and down the stairs at her house (bathroom is upstairs, lol)
|
|
not so much! Anything like crunches affects my breathing and I don't know what else there is to do. Any suggestions? 10,000 steps is a lot! Pat (aka Blondie) was wearing a pedometer and aiming for that, too. There's no way I could do that yet. I'm proud of you!!
