Ah those Fall Out Boys.....Did my gym workout again today. Getting into sort of a rhythm already. Started out with 30 minutes on the Exercycle. Don't pay attention to all the display information about distance, pace, watts, etc. Just go with Heart Rate. Worked up to 128BPM over the first 15 minutes, and then ramped up between 138 and 142 over the next 15. Then got on the Treadmill and pushed the elevation setting between 7 and 10, set the speed at 3.5 mph, and went for 30 minutes. That setting kept my heart rate between 136 and 140. Just not ready to try and do any jog intervals on the treadmill, as if i hurt something, cant slow down or stop fast enough. Will try that a bit over the weekend when i am outside and can have better control. Then the tough exercise comes. I learned this exercise on The Knee Guru, a U.K. web site devoted to all things screwed up knee. The PT who explained this had his own knee issues from a bad MCL tear, and worked this out as his main knee ROM exercise. You get on a leg press or hack squat machine with weight around your body weight. I am only at 120 lbs now, but will work up to that as time goes bye. I then do as deep a leg press as i can, which now is about 110 degrees or so, hold it for about 20 to 30 seconds, and then press out to full straight. Do about 20 or so VERY slow repetitions. this is helping with both my Knee ROM and Knee stiffness. Then I go to the Calf raise machine to work on calf muscle and ankle stabilization. I then bop around to some machines i like for pulldowns, overhead presses, bench presses, delt raises, and hanging knee lifts for the belly. That about does it for an old man. Then I limp to the car and head home.....
No comments:
Post a Comment