Monthly Archives: September 2010

Claude – finding it difficult to post

I copied and pasted my exercise report from my Google calendar last Monday and have been the prey of procrastination ever since! 😉
I find it difficult to sit at the computer for a long time, because my knee doesn’t like it when I’m sitting. That is my only excuse.
It’s been a weird week. Last week’s Wednesday was hot and stuffy (29°c) and as of Saturday, Autumn weather settled in, really chilly and humid.
My knee is slowly getting better, and I resumed pedalling on my elliptical last Friday.
The only difference is I warm up on the elliptical for 10mn BEFORE I start the cardio part. And I find that it is making a difference. I guess I’m always trying to reach my goals too fast and it hasn’t helped at all, even setting me back.
The hospital coach had to stress the importance of warming up for weeks before it eventually sank in.
Incidentally, I turned 66 on September 24th and just realized that is when I resumed the elliptical. A good omen?

So here is my exercise for the last week (September 20 to September 26 2010)
Monday: 15mn flexibility, 15mn physical therapy program, leg stretching, lying single leg raise: 2 sets, 15 reps, lying raise both legs: 2 sets, 15 reps, 10000steps,
Tuesday: 15mn flexibility, 15mn physical therapy program, leg stretching, lying single leg raise: 4 sets, 15 reps, lying raise both legs: 2 sets, 15 reps, one-hour stretching class, 12300 steps,
Wednesday: 15mn flexibility, 10mn physical therapy program, wall pushups: 4 sets, 15 reps, crunches: 4 sets, 15 reps, reverse crunch: 3 sets, 15 reps, leg stretching, lying single leg raise: 4 sets, 15 reps, lying raise both legs: 3 sets, 5mn stretching,10125 steps steps,
Thursday: 15mn flexibility, 15mn physical therapy movements, 5mn stretching, 10283 steps
Friday: 15mn flexibility, Single leg raises: 4 sets, 15 reps, 10mn warming up, 10mn cardio on elliptical, 15mn physical therapy10800steps
Saturday: 15mn flexibility, Single leg raises: 4 sets, 15 reps, 10mn warming up, 11mn cardio on elliptical, 25mn physical therapy, 13000steps
Sunday: 15mn flexibility, single leg raises: 4 sets, 15 reps, 10mn warming up, 12mn cardio on elliptic, 5mn stretching, 10mn physical therapy, 10000 steps

4 Comments

Filed under abs, Pedometer, Stretching, Walking, Warming up

Nancy – Needing to be more consistent

As fall arrives my time gardening is diminishing. It is going to be necessary to come up with a different weekend activity. Since I last posted I’ve only spent 5 hours gardening. Oh well, I did finish the quilt I was working on. Last weekend (Friday and Saturday) I was in West Virginia for a beekeeper meeting. The people were nice but the food was lacking in vegetables!  Lunch on Saturday consisted of over sweet baked beans, french fries and a sweet shredded beef on white bread bun. Fortunately there was a green salad (with a few carrots, and pieces of cauliflower and broccoli) and fruit.

Since I seem to be consistent about climbing stairs I’ve been thinking about using the stairs at least 2X per day.  I can get over 600 steps in by including a few circuits around the floors between my office and the entrance to the building. Even without great consistency I’ve managed to drop a couple more pounds. My goal is to lose weight as quickly as I put it on — about 10 pounds per year.  Since I joined ElderExercise my weight has dropped below my 10 pound goal for this year!

Here’s what I’ve accomplished since I last posted:

Friday (17 September) — Walk: 2.5 miles; 5 flights of stairs

Sunday (19 September ) — 4 hours gardening

Monday (20 September) — Walk: 4.5 miles (2 miles on campus and 2.5 miles home from work); 5 flights of stairs

Tuesday (21 September) — 5 flights of stairs

Wednesday (22 September) — Walked home from work 2.5 miles; 5 flights of stairs

Thursday (23 September) — Bicycled to and from work: 6 miles; 5 flights of stairs

Traveling Friday and Saturday; Sunday was a slug-a-bed

Monday (27 September) — Walked 4 miles (1.5 miles on campus 1.5, 2.5 miles home from work); 5 flights of stairs

Here are three pictures of the quilt that we will be using as a fundraiser to help pay for medical expenses for a co-workers daughter.

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4 Comments

Filed under Aerobic pace walking, Biking outdoors

Sara – dead laptop, work overload, presentation – ACK!

Greetings from the front.  I couldn’t even remember when I posted last.  But I have some time & would rather post than clean my house so here goes!

The first event was the crashing of my laptop last Friday afternoon.  I managed to save on a flash drive the presentation that I’ve been preparing for the last few months.  WHEW.  Then I took it to my priest geek friend who pulled out the hard drive & put it in an external drive for me.  We agreed the rest of the computer was DEAD.  Then we ordered me a new computer.  I still don’t know who’s paying for it – but I have a sort of music slush fund so if my boss says NO, I can cover some of it that way.

On the desktop was my EE file, which is gone.  So I have just been reconstructing from sparkpeople. My strength training has gotten irregular again.  I’ve done grand plies and knee lifts while standing at the stove making my AM oatmeal…

Here goes, such as it is…

Wed. Sept. 15 – weight 141 lbs.  9256 steps, 47 min. of cardio – # of aerobic steps is lost…

Thurs. Sept. 16 – 3791 steps, 0 aerobic;  Friday Sept. 17 – 4471 steps – 0 aerobic.  Laptop crash day.

Sat. Sept. 18 – 11727 steps (6187 aerobic = 47 min. cardio = 3.06 mi. outdoor walking)

Sun. Sept. 19 – 11469 steps (6462 aerobic = 56 min. cardio = 2 mi. LS/1.53 mi. outdoor).  Grand plies 4×10; knee lifts 7×10.

Mon. Sept. 20 – 12008 steps (6234 aerobic = 50 min. cardio = 2.81 mi. outdoors).  1.5 mi. of this was carrying 8 lbs. of groceries on my back.  Woot!

Tues. Sept. 21 – 11180 steps (6767 aerobic = 50 min. cardio = 3.06 mi. outdoors)  Cardioglide 10×10.

Wed. Sept. 22 – 11589 steps (5139 aerobic = 41 min. cardio = 3 LS mi., 1 mi. w 2 lb. weights).   Grand plies 4×12; knee lifts 8×16.

Thurs. Sept. 23 – 3801 steps, 0 aerobic.

Fri. Sept. 24 – 11336 steps (5258 aerobic = 38 cardio min. = 2.55 mi. outdoors)

Sat. Sept. 25 – 13157 steps (7047 aerobic = 51 cardio min. = 3.06 mi. outdoors)

Now I will do this backwards and paste this into a notepad file.

Weight report – oscillating between 143.5 and 141 – but I’m pleased that the last few days have been 141 or 141.5.  I think I’m generally trending down.  Gotta admit I don’t really care that much about hitting 135 but 137 or 138 would be nice.

And tomorrow is the BIG PRESENTATION, including several songs – I’ve had to work rehearsals into this week too, but it is all going well, and I am feeling about as good as I can about it, given that I will improvise from a sort of bullet point outline (runs 7 pages) & try not to let it run too long.

No photos this week – too much on my plate!  Looking forward to hearing from all of you.  I DID get my hair cut but I did not get it dyed green – yet –

🙂

4 Comments

Filed under general

Lia – A Day Early

It has been a busy but also good week for exercise. I plan to take the day off tomorrow and so write my post a day early.

Monday: 40 minutes walking
Tuesday: 1 hour and 10 minutes walking
Wednesday: 1 hour and 35 minutes walking, 50 minutes bicycling, and 1 hour and 30 yoga
Thursday: 1 hour 10 minutes walking
Friday: 50 minutes walking
Saturday: 35 minutes walking

I wish I could have weeks like this one a good percent of the time, but have to accept that family obligations and work schedule does not allow it. Still, feeling good about the week.

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Filed under general

Lynn–busy and head cold

This has been a mixed 10 days. From the 16th to the 21st, I kept up pretty well with the PT exercises but was not as successful finding time for aerobic exercise. Plus, the PT was aggravating my back/hip problem. I saw the physical therapist on the 21st and we modified some of the exercises to try to avoid back/hip problems. However, I left that afternoon on a business trip and just got back yesterday afternoon. While I was away, I did more stair climbing and walking than I have been doing over the past few weeks and my knee held up OK, which is the good news but I also got a bad head cold. I’m looking forward to getting back into a more regular exercise schedule this coming week.

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Filed under general

Lia – Back on Even Keel

Last week was a crazy one, but I survived though without anything to be pleased about exercise-wise. Still, the fund raising event on Sunday that I was organising went well. So, hopefully, my schedule will remain on keel for the next few weeks.

Monday: 15 min. walking

Tuesday: 30 min. walking

Wednesday: 1 hr walking, 40 min. bicycle, 1 hr 30 min. yoga

Thursday: 20 min. walking

Friday: 15 min. walking.

Saturday and Sunday: little to no exercise

The yoga class was fantastic, but I just came in as a substitute for someone who was ill.

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Filed under general

Claude – physical therapy et al.

Like Lynn, I’m going to a Physical Therapist, and doing the exercises he recommends. My knee still hurts enough to stop me from going on the elliptical, but much less than it used to and I can take walks, even if I’m not even trying to walk fast.

Monday: 15mn flexibility, lying single leg raises: 4 sets, 15 reps, Thighmaster: 4 sets, 15 reps, sitting up legs extended, feet flex: 2x10mn, 10500steps
Tuesday: 15mn flexibility, lying single leg raises: 4 sets, 15 reps, Thighmaster: 4 sets, 15 reps, sitting up legs extended, feet flex: 15mn, 13500steps
Wednesday: one-hour stretching class, 17mn cardio walk, 10300 steps
Thursday: 15mn flexibility, lying single leg raises: 4 sets, 15 reps, sitting up legs extended, feet flex: 10mn, 10000steps, one-hour Feldenkrais class



A new look for ElderExercisers?

Friday: 15mn flexibility, lying single leg raises: 4 sets, 15 reps, sitting up legs extended, feet flex: 10mn, 14200steps
Saturday: 30mm physiotherapy session, 10000 steps
Sunday: 15mn flexibility, 15mn physical therapy program, leg stretching, lying single leg raise: 2 sets, 15 reps, lying raise both legs: 2 sets, 15 reps, 11,800steps,

6 Comments

Filed under Feldenkrais class, Stretching, Walking