MY EXERCISE THINKING AND PLAN
WHAT I SHALL DO, DEFINITIVELY
If something is not anchored, it tends to drift. If something is vague, it is not clearly seen and it is subject to whim and lost memory. If something is not definitive, then we need to redecide, which we humans are depleted by and tend to limit. So, therefore, I, Keith Garrick, must be definitive, specific, and clear. He is over 70, so it is lighter.
Principles:
Movement benefits the body, moves the lymph, ups mood, burns off anxiety/fear.
At least 30 minutes on the sloped (1.5) treadmill, 4-5 days/week.
At least a mile walk even on "off" days.
Since burning off calories from fat will cause me to eat less, I will exercise without
having eaten, but generally will also take in some protein with a half hour
afterward, for rebuilding.
High intensity interval exercise is identified as the most effective
For now, therefore, I will do at least 4 surge periods in each treadmill sessions.
In resistance training, I will do the highest I can do and still do more than 4 reps but
not more than 12 of. Because of the time needed for repair, I will only do this
every other day at the most.
Since the psychology, and physiology, for me is such that I prefer less intensive
resistance training after walking on the treadmill, I will do 5 minutes of the bike
and then do the resistance training before doing the treadmill.
The body works best when it is stretched and loose (not tight)
I tend to want to take off after doing the treadmill and a bit of resistance training,
therefore, to make more sure that I do it, I will do this in breaks during the day
"in the office" or after "work".
Late in the day is not a time when I tend to do anything that is at all difficult, so,
therefore, I will schedule an easy stretching/moving routine that will also up my
energy and metabolism a bit for the evening (but never within two hours of
bedtime).
I must also, however, do some stretching from sitting, where my ligaments shorten and tighten. So I will choose a brief stand up stretch out routine.
See YouTube for how to do each exercise.
Exercise routines
As early as can "move" 5 minutes on reclining bike at home, mild.
At gym, early am: Treadmill at 1.5 slope, 2.8 mph or above, 30+ minutes (reading)
At least 4 surges of 1 minute or more
Easy (to moderate) angle "pushups" (off back of a chair), 20 or so to get blood flowing - or 20+ floor pushups.
Off days: at least a 1 mile walk; if bad weather, do at least 15 minutes above medium pace on the reclining bike (reading at the same time)
Resistance training
Learn more about what is appropriate and useful.
Meanwhile: gym: using two dumbbells, 20 standing presses, 20 curls, 30 "rows" (body leaning over parallel to ground, pulling weight up to shoulder).
Leg machine for quadriceps (to stablilize knee and ankle) (top of upper leg)
Home, office: 20-50+ crunches at a time during breaks (Video - find on YouTube,
Pushups or planks (or angle pushups against back of a chair): 20 in a break
Stretch routines
At gym: brief standing stretch of back of leg, brief side stretch of inner legs
Instant, short breaks: Stretch and hold arm across body, stretch and hold arm behind head with hand on back, bend and touch toes (gently), rotate head and stretch neck muscles.
The longer breaks are at the end of each time blocks, which are usually in 90 minute segments.
5-10 minute breaks: Leg lifts or squats or top of leg straight down on body while kicking heel into butt, 20+ planks or pushups
Energizing breaks: Simple sun salute combination exercise (standing arms up and back, then going to floor, arching upward, then downward - see pictures, videos on eHow.
Bike breaks: do 5 minutes medium resistance reclining bike
So I printed this and have it available to remind myself (plus I can get it on the computer quickly). It was placed in a plastic sleeve, so it wouldn't disappear as just another piece of paper.
To do:
Look at some combination videos for various times: 5, 10, maybe 15
