stachedwalker’s BodyBlog

Well, I took the whole week off from doing any form of aerobics this past week in the hopes that my left hip would heal up.  Better safe than sorry.  No walking, no treadmills, no elliptical trainers, not bikes … nada!  Today, being one week, I risked getting on the treadmill.  My plan was to start off at 4mph, then after 1 mile up it to 4.2mph, then after the 2nd, up to 4.4mph, etc.  After a minute or two at 4.0 I would feel a twinge now and then in my left hip.  Futz!  Nothing came of it, though.  that is, never had consecutive series of twinges.  Just one every now and then and never bad enough to cause me to limp.  After about 10 minutes, nothing more.  So, after the 1 mile mark, I upped the speed to 4.2.  Nothing happenned there.  At the 2 mile mark I upped the speed to 4.4 mph … and decided to hold it there with no more advanced.  I finished off the hour going 4.4mph.  Total speed averaged 4.3mph and I used up close to 500 calories (if you can believe that little calorie counter on a treadmill.  I know they’re not accurate but they give me an indication of ‘relative effort’).  It looks like I’m on my way to feeling better so I will continue this for the week before trying to go faster again.

While I didn’t do any racewalking type training, I did start out on my new weightlifting plan.  Tuesday I did biceps, triceps and shoulders.  Thursday I did legs.  Saturday I did chest, back and abs.    Right now I’m still experimenting with what exercises to do.  I’m going to be choosing about 3 exercises/bodypart.  Each exercise I’ll do 3 sets of 10 reps.  Joints like my shoulders tend to have probems (had a bad impingement issue a couple of years back) so I’d prefer to go lighter and try to be very strict on the form.   I say ‘about 3′ exercises because for arms I’ll choose 3 exercises forthe biceps, but only 2 for the forearms.  For legs, 2 for calves, 2 for hamstrings and 3/4 for quads.    I’m also doing some PT work on leg day to help with an issue that I’ve got with my left knee.  One of the exercises is to do a single legged squat, no weight, under a smith bar.  I can only go down about 6-7 inches (maybe a bit more).  This REALLY works the hip and glutes.  One discovers there really is a lot of muscle in the behind, and if it’s not used to be worked it gets sore too!    Anway, for the next month I’ll be experimenting with exactly which exercises I want to do based upon whether they bother anything or not.  When it’s settled down I’ll post what my routine is, then.

This entry was posted on Sunday, March 25th, 2007 at 2:06 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.