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Fitness Checkin

On the advice of my coach I started taking Vitamin D, Turmeric and Creatine. We'll see what effect it has, I think there's no reason I can't reach levels I was at when I was 35 by the time I'm 40. Just need more consistency and maybe a little more help than back then.
 
I haven't practised for two years and don't know how to go back
I tried once, but I got terrible cramps and I gave it up again.
What to do?
 
luisharp said:
I haven't practised for two years and don't know how to go back
I tried once, but I got terrible cramps and I gave it up again.
What to do?
Click to expand...
What is the activity in question? Generally it's probably good to start with basic stuff all over again, and ease into more advanced/strenuous aspects over time. Perhaps consult with a personal trainer or coach, or the equivalent type of person for this particular activity.

My fitness check-in is that I haven't gone back to the gym since Omicron got big. Instead I've just been lifting at home and going out for runs and walks.

Kor
 
I'm *finally* back to the gym! I feel like I'm starting over - stuff that was easy pre-surgery is so not now. If I knew how hard it would be, I would have spent another year losing weight and building muscles before having the knee replaced.

Here's what my trainer had me do last Tuesday:
  • Treadmill (5 minute warmup)
  • Alternative knee taps (2 sets of 15)
  • Box squats (1 set of 10 and 1 of 12) - this is literally doing squats but ending sitting, then using legs to get up. I had pulley ropes to help my balance.
  • Step ups (2 sets of 8 with each leg) - THIS is where I really felt the New Knee in pain!
  • Rear leg lifts 2 sets of 10 with each leg)
I did this Friday:
  • Warmup - 10 minutes on the treadmill & 2 minutes of steps.
  • Marches (5 lb. weights for balance, 2 laps)
  • Alt. knee taps (2 sets of 15)
  • Box squats (2 sets of 10 per leg)
  • Stationary jumps (2 sets of 10)
  • Step ups (1 set of 10 per leg)
  • Stretching (cool down)
ETA - this was last night:
  • Warmup - 15 minutes on the treadmill
  • Marches (5 lb. weights for balance, 4 laps)
  • Alt. knee taps (2 sets, one of 10 & one of 12)
  • Box squats (2 sets, one of 10 & one of 12)
  • Wall pushups (2 sets of 10)
  • Step ups (2 sets of 10 per leg)
  • Stretching (cool down)
 
Last edited:
I'm not sure anyone reads this thread, but I like posting here anyway, as it helps me stay accountable. :) I feel SO much better, both physically and mentally.

Last Wednesday (with my trainer):
  • Warmup - 15 minutes on the treadmill
  • Alt. knee taps (2 sets of 10)
  • Squats (1 set of 10)
  • Rear leg lifts (8 each leg)
  • Lateral leg lifts (8 each leg)
  • Incline press (2 sets of 10, 20 lbs.)
  • Seated row (2 sets of 10, 20 lbs.)
  • Stretching
Saturday - virtual 5K:
  • 1.1 miles on the treadmill (28 minutes)
  • 2 miles on the stationary bike (17 minutes)
Yesterday:
  • Treadmill (10 minutes, .36 miles)
  • Step ups (2 steps, 2 minutes)
  • Incline press (2 sets of 10, 20 lbs.)
  • Marches (2 laps, 5 lb. weights in each hand)
  • Alternate knee taps (2 sets of 20)
  • Squats (2 sets of 10)
  • Rear leg lifts (10 each leg)
  • Lateral leg lifts (10 each leg)
 
Wednesday 4/27:
  • Treadmill - 10 minutes
  • Step ups - 2 minutes
  • Incline press (2 sets of 10, 20 lbs.)
  • Seated row (2 sets of 10, 25 lbs.)
  • Marches (4 laps w/10 lb. weights)
  • Alt. knee taps (2 sets of 20)
  • Squats (2 sets of 10)
  • Rear leg lifts (2 sets of 10 each leg)
  • Lateral leg lifts (2 sets of 10 each leg)
Today (with trainer):
  • Treadmill - 10 minutes
  • Squats (1 set of 10)
  • Rear leg lifts (2 sets of 10 each leg)
  • Lateral leg lifts (2 sets of10 each leg)
  • Alt. knee taps (2 sets of 20)
  • Split leg squat (2 sets of 8 each leg)
  • Hack leg press (2 sets of 10, no weight)
 
Monday 5/2:
  • Treadmill - 13 minutes
  • Squats (2 sets of 10)
  • Rear leg lifts (2 sets of 10 each leg)
  • Lateral leg lifts (2 sets of 10 each leg)
  • Alt. knee taps (2 sets of 20)
  • Split leg squat (2 sets of 8 each leg)
  • Hack leg press (2 sets of 10, no weight)
Thursday 5/5 (with trainer):
  • Treadmill - 10 minutes
  • High knee marches (2 sets of 20)
  • Rear leg lifts (2 sets of 10 each leg)
  • Lateral leg lifts (2 sets of 10 each leg)
  • Knee taps (2 sets of 20)
  • Seated leg curl (2 sets of 12, 30 lbs.)
  • Leg press (3 sets of 15, no weight)
  • Hip abduction machine (3 sets of 15, 100 lbs.)
Saturday 5/7:
  • Treadmill - 15 minutes
  • Knee taps (2 sets of 20)
  • Rear leg lifts (2 sets of 10 each leg)
  • Lateral leg lifts (2 sets of 10 each leg)
  • Squats (2 sets of 10)
  • Seated leg curl (2 sets of 15, 30 lbs.)
  • Seated row (2 sets of 10, 25 lbs.)
  • Hip abduction machine (2 sets of 15, 100 lbs.)
  • Incline press (2 sets of 10, 20 lbs.)
  • Abdominal machine (2 sets of 10, 15 lbs.)
 
Between vacation & COVID, it's been a minute!

Saturday 6/4 (w/trainer):
  • Knee taps (2 sets of 10 each)
  • Shoulder press (10#, 10 each arm)
  • Crab walk (10 left & 10 right)
  • Side kicks (3 sets of 10 each leg)
  • Rear kicks (3 sets of 10 each leg)
  • TRX squats (3 sets of 10)
  • Leg press (50#, 3 sets, 12, 15 & 15)
  • Incline press (20#, 3 sets, 12, 12 & 15)
Monday 6/6:
  • Knee taps (2 sets of 10 each)
  • Shoulder press (10#, 2 sets, 10 each arm)
  • Crab walk (10 left & 10 right)
  • Side kicks (2 sets of 10 each leg)
  • Rear kicks (2 sets of 10 each leg)
  • TRX squats (3 sets of 10)
  • Incline press (20#, 3 sets - 12, 10 & 10 - a bit disappointed in myself)
  • Linear hack press (45#, 10 reps - waaaaaay too much weight for my level!)
Wednesday 6/8:
  • Knee taps (2 sets of 10 each)
  • Shoulder press (10#, 2 sets, 10 each arm)
  • Crab walk (10 left & 10 right)
  • Side kicks (2 sets of 10 each leg)
  • Rear kicks (2 sets of 10 each leg)
  • TRX squats (2 sets of 10)
  • Incline press (20#, sets of 10)
  • Seated row (30#, 2 sets of 10)
  • Seated leg curl (30#, sets of 10)
  • Linear hack press (no weight, 2 sets of 10)
  • Leg press (45#, 2 sets of 10)
 
Saturday 6/11 (w/trainer):
  • Knee taps (2 sets of 12 each)
  • Crab walk (2 sets of 10, w/resistance band)
  • Side kicks (2 sets of 12, w/resistance band)
  • Rear kicks (2 sets of 12, w/resistance band)
  • TRX squats (2 sets of 15)
  • Medicine ball slams (11#, 2 sets of 10)
  • Shoulder press (20#, 2 sets of 10)
  • Lat pull down (40#, 2 sets of 10)
Wednesday 6/15:
  • Knee taps (2 sets of 12)
  • Side kicks (2 sets of 12)
  • Rear kicks (2 sets of 12)
  • TRX squats (2 sets of 12)
  • Medicine ball slams (11#, 2 sets of 10)
  • Seated row (30#, 2 sets of 10)
  • Shoulder press (20#, sets of 10)
  • Back extension (30# then 50#, 2 sets of 10)
  • Lat pull down (40#, 2 sets of 10)
Saturday 6/18 (w/trainer):
  • Treadmill (10 minutes)
  • Knee taps (2 sets of 12)
  • Crab walk (2 sets of 10, 2nd w/resistance band)
  • Side kicks (2 sets of 12, 2nd w/resistance band)
  • Rear kicks (2 sets of 12, 2nd w/resistance band)
  • TRX squats (2 sets, one of 20, one w/resistance band of 15)
  • Leg extension (30# 2 sets of 10)
  • Lat pull down (30# & 50# 2 sets of 10)
Monday 6/20:
  • Elliptical (5 minutes - so much tougher than I remember!)
  • Knee taps (2 sets of 12)
  • Side kicks (2 sets of 12)
  • Rear kicks (2 sets of 12)
  • TRX squats (2 sets of 15)
  • Medicine ball slams (11#, 2 sets of 10)
  • Seated row (30#, 2 sets of 10)
  • Shoulder press (20#, 2 sets of 10)
  • Seated Leg Curl (50#, 2 sets of 10)
  • Lat pull down (40#, 2 sets of 10)
 
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There may yet be a way to work less hard
https://medicalxpress.com/news/2022-07-gene-muscle-strength.html

"Researchers have identified a gene that promotes muscle strength when switched on by physical activity, unlocking the potential for the development of therapeutic treatments to mimic some of the benefits of working out."

It is called C18ORF25 and shades of Mr. Spock and Khan "the research team could see muscles become much stronger, without them becoming necessarily bigger."

This lets muscles heal
https://medicalxpress.com/news/2022-08-hyaluranic-acid-naturally-compound-awakens.html
https://phys.org/news/2022-08-scientists-key-mechanism-skin-regeneration.html

Careful
https://medicalxpress.com/news/2022-08-vegetarian-women-higher-hip-fracture.html
https://www.newsmax.com/Health/health-news/dietary-salt-heart-attacks-risk/2023/02/24/id/1110028/

Football spiral
https://phys.org/news/2022-08-football-spiral.html

The age reboot
https://www.nextbigfuture.com/2022/09/great-age-reboot.html

Botox is better
https://phys.org/news/2023-04-uncover-potential-botulinum-neurotoxin-therapeutic.html

The fitness pill
https://www.nextbigfuture.com/2022/09/progress-to-exercise-mimicking-pill.html

sit and grow thin
https://medicalxpress.com/news/2022-09-muscle-glucose-fat-fuel-metabolism.html

Cure?
https://medicalxpress.com/news/2022-09-cancer-cells-cell.html
https://www.nextbigfuture.com/2022/09/1000-of-akg-could-have-antiaging-benefits.html

The pain!
https://medicalxpress.com/news/2022-10-unexpected-properties-pain.html

The Oxygen within?
https://phys.org/news/2022-10-oxygen-cells.html
As reported in PNAS, investigators at Massachusetts General Hospital (MGH) recently developed a technology that allows them to engineer cells to make oxygen on demand in response to an added chemical.
https://phys.org/news/2022-10-abiotic-pathway-formation-oxygen.html

Good news
https://www.cnn.com/2023/01/12/health/reversing-aging-scn-wellness/index.html

At rest
https://medicalxpress.com/news/2023-04-energy-rest-years-reveals.html
https://medicalxpress.com/news/2023-04-age-brain-body-years-older.html
https://medicalxpress.com/news/2023-04-brain-blood.html
https://medicalxpress.com/news/2023-04-adults-biological-aging-depression-anxiety.html
https://medicalxpress.com/news/2023-04-first-of-its-kind-stress-stay-deadlines.html

No need for sports
https://phys.org/news/2023-04-extracurricular.html
 
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Does anyone have cardio equipment at home? Stopped going to the gym during the pandemic because the freakin' gym charges a fee to keep your account on hold. Was looking at folding ellipticals and folding cycles but they don't seem very sturdy.
 
Back to checking in!

Monday 1/16:
  • Treadmill (15 minutes)
  • Incline Press (3 sets of 12; sadly I had to keep dropping weight! 20, 15 & 10 pounds)
  • Chest Press (20#, 3 sets of 12)
  • Lat Pulldown (40#, 3 sets of 15)
  • Cable Row (20#, 3 sets of 12)
  • Ab Crunch (50#, 3 sets of 12)
Wednesday 1/18:
  • Treadmill (10 minutes)
  • Abductor (115#, 3 sets of 20)
  • Adductor (115#, 3 sets of 20)
  • Leg Press (140#, 3 sets of 15)
  • Leg Curls (50#, 3 sets of 12)
  • Leg Extensions (40#, 3 sets of 12)
  • Calf Raises (50#, 3 sets of 20)
 
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