Phys Ed - Stretching - The Truth - NYTimes.com

Phys Ed - Stretching - The Truth - NYTimes.com

Why you don't stretch before you warm up.
They knew this when I was in boot camp, but not in P.E. in high school. There, we always had to stretch first. I used to complain because that made my legs cramp when we ran. So, I started pretending I couldn't stretch well, because I was really inflexible. Then I jogged the mile we were supposed to run, and stretched lightly when the coach wasn't looking.
It's sad to have to hide to do proper exercise techniques. I think our high school coaches and P.E. instructors should be required to do 13 hours of ongoing education per year and be licensed as athletic trainers. (In Idaho, trainers must be licensed and required to do 26 hours of ongoing education every 2 years.) Maybe then we could help prevent teaching people bad habits; Maybe we could even teach good ones in their place. Isn't that was P.E. is for?

Rowing Machine Workout

Rowing machines are great. They can be stuffed in a closet or corner when not in use, they don't need a lot of instructions to use, and they are nice on the joints in ways walking isn't. And the best part? You can pick one up for $10 or less at your nearest thrift store.
Most people think rowing machines are only good for the upper body, but that's totally wrong! Just try one! They definitely work out the legs, abdomen, back, lats, and the upper body with pecs, shoulders, and arms. This is the overall cardio workout you're looking for if you can't afford a gym or expensive equipment.

Like anything else, rowing machines require dedication and commitment to your workout plan. They also aren't going to make you thin and attractive overnight. And face it, there are a lot of people out there that thin isn't going to make pretty... but thin and ugly has to be better than fat and ugly. :P

Using a rowing machine is so easy, too. You just sit down, , grab the handles, and slide the seat forward until your legs are bent a little more than 90 degrees. That's easy enough. If you can't get that far because of range of motion problems, talk to your doctor to see if this exercise is ok for you right now. Otherwise, put your arms straight out in front of you with the "oars" extended. Push back with your legs, but leave your arms out. Then, when your legs are almost straight, pull the handles back. The faster you do this, the more resistance you will get. Start slow or you'll hurt! To come back to starting position, just relax, push your arms forward, and pull your body forward with your legs by bending them.

Keep your elbows in. Curve your back just a little. Let your joints roll with the motion. Start slowly and build up once you catch the rhythm of rowing. Now, close your eyes and pretend you're on a lake, not carpet. This might work better if you get a blue rug! *grin*

To time myself, I watch a TV anime episode. Mnie have the commercials cut out, so that's 20-25 minutes per session. You can also use a TV show you like that's 30 minutes long, and slow down during the commercials. This lets you hit your target heart rate, but come back down before it gets to high. If you aren't rowing that hard, just work through the commercials. With this plan, you don't miss your show, AND you get exercise. It beats being a couch potato, doesn't it?

It might stink at first, but it gets better. Eventually, it gets fun, and you feel pumped and alive afterwards. This only happens if you really work hard, though. Just drifting doesn't do much, though it is better than sitting on a couch eating potato chips and packing on pounds.

The basic workout is like this:

Begin with a 5 minute warm-up on a light resistance setting, rowing slowly. Concentrate on your form and get your rhythm going. Begin to build your speed and resistance to a level that puts you into your target heart rate zone. (I'll post more on this later.) Stay in your target heart rate zone for the next 20 minutes while varying your rowing speed and resistance level as needed to keep from tiring before the 20 minutes is over. If you consistently go over your target heart rate (if you don't have a monitor, if your heart is beating so hard and fast it almost aches a little) work in intervals. Row for 2-3 minutes then glide slowly for a minute, then row again. Eventually, you'll build up to the point that 20 minutes of hard rowing is nothing. That's when you know you won! But don't stop there. Keep going. Keep doing this 20 minutes of extreme cardio exercise at least 3 days a week.

The last 5 minutes are for the cool down. Gradually slow your rowing speed and reduce the resistance to a minimum. Don't stop abruptly, use this time to let your body cool off and get your heart rate down. As your heart rate begins to decrease, let go of the handle and just use your legs to slowly glide forward and back. Continue gliding while doing some slow neck and shoulder rolls.

When you are done, stretch! Always stretch when you're warm and keep stretching to stay flexible! Building muscle and losing fat is an awesome goal, but if you can barely bend because of it, what good does it do you? Statues aren't all that fun for more than 5-10 minutes. :D

The next post will be about finding your target heart rate, the fact that 1 pound of fat is 3500 calories, and how to do every day things that help burn those calories, without even having to know you're exercising. Beware, it's Autumn leaf raking season! Go get your gloves, and let's get started.

No More Pain!

I have no more pain from the meds. I'm so happy!
I'm on Lyrica on Keppra now, and doing well after some dosage adjustments.
So! ... Now it's time to add real exercise to the stretching. I'm pulling out my rowing machine and I'm going to do 25 minutes a day, 3 days a week. That's on top of the fact that I am running around at work, pick up rocks and clean up my huge yard at home, and working on the barn.

I also am going to buy a midrange pedometer. I've heard the cheap ones are wildly inaccurate, and I'd rather have it giving me good information. 10,000 steps a day, here I come!

Shoulder Exercises

Wheee! The pain in my bad shoulder is back. Along with tendon problems in both my knees. I do think I'm falling apart a little bit at a time. I hate meds. They hate me. Can't we just agree to disagree and pare company?
So! On to the exercises.
Later, I'll post some new knee and leg strengtheners, too.

1. Climbing the wall
Put your hand flat on a wall in front of you. Use your fingers to "climb" up the wall (like a "spider"). As you move your fingers up little by little, stop and hold your hand in place for 30 seconds every few inches. Move your fingers up the wall as high as you can reach. Keep trying to go higher.
2. Codman exercise
Sit sideways in a straight chair. Rest your armpit on the back of the chair. Now swing your arm slowly in circles. Make little circles at first and then make bigger circles. Make the circles in both directions.
3. Reaching
Put things you use every day (shoes, coffee cup, toothbrush) on a high shelf. This way you have to reach up for things more often. The reaching is a good stretch for your shoulder.

Do the exercises once or twice a day even after your shoulder gets better. Your shoulder will only get better if you do the exercises. Don't forget to exercise your healthy shoulder too so that you can maintain the movement that you have in that shoulder.

Read the whole article on adhesive capsulitis.

More Posts

I haven't really been maintaining this blog since I switched to Lyrica. My legs aren't hurting anymore, and I eat just fine most of the time.

It's Spring, though, and I'll be out hiking soon. I'll have to cross post some things in here about how to get the most out of a hike from a fitness perspective.

The Lyrica is making me tired, so we'll see how that balances against exercising, and how much exercising helps.

Not Good to Myself

Yesterday, I had ramen for breakfast, then some Pringles snack stix.
For lunch, at about 3:30pm, I had a 16oz can of stew.
Then I had two packages of string cheese between 6 and 8pm, and a Snicker's bar at around 8:15pm.
Add to that 1 Sunkist Soda, 1 Orange Mt Dew, and some juice...
Then I barely slept.
No wonder I feel like crap today. I have to stop doing this to myself.

So far today I've had 3 pancakes with peanut butter and honey on them, 1 orange, and a can of 7-Up. At noon, I'll go eat more.

Mm.. Lasagna, seasoned potato wedges, hush puppies, and a granny smith apple!
I feel like a pig! But I took the stairs instead of the escalator. Does that count for something?

Update Time

So, I've been too busy and feeling too unwell to remember I even had this blog. Oops!

Today I've had:

Breakfast: 2 eggs, scrambled. 1 cup cottage cheese. 1/2 serving dry cereal (corn pops), 1 sunkist soda, 12oz lemonade.

I am finally off the Topamax and on Lyrica. My legs are back to normal, and I'm getting to be more active again.