Get Fit ...
It's time, being my last few days of supervised getting-better, to share my fitness program. This is especially suitable for those hoping to regain walking ability but there should be enough in here to inspire a cohort of ableds into toughening up. I have therefore left the too-easy stuff out of it.
That is a screenshot of my, daily, Wunderlist (shared with Claire) training plan. This keeps me busy, in between therapies, until Claire gets here.
Before I start, let me recommend this must-have fitness accessory. To ensure it'll be thick enough, get down on your knees in the sport shop, to test the matt. If you see one for twenty bucks, skip it. The required thickness will cost a minimum of 30. It will be money well spent.
1000 Crunches
I've been doing this for a while now, the increments stopped at 1000, probably because I looked forward to trying my Patrick Bateman impersonation. I've forgotten where it started, probably 50. Then 100, then 200 etc.. As you can see, they aren't too taxing, despite my grunting. Here's a resource that I found useful: https://www.healthline.com/health/fitness-exercise/sit-ups-vs-crunches
I now do 10 batches of 100, with a 10-second break between each.
150 Squats
I started the incrementing at 50, then a physio therapist demonstrated that I wasn't doing them correctly. At that point I was up to 280. I then moved back to 100. Now I'm on 150.
50 back extensions
This may not directly lead to walking. However, muscle atrophy, caused by lying around in bed for months on end, has meant that when I attempt to walk, my posture is getting in the way of my technique. Hopefully these back extensions will prevent me from being left with a hideous gait.
Kneeing Staying Alives
I don't have photographic evidence but I promise that I do these, daily. There is nothing to these, for ableds. To carry these out, I simply get on my knees in the upright stance. Then with my right hand, I touch my left knee then point to my top right, much like Travolta. This was recommended by my Physio to help improve my terrible balance.
Lying Leg Raises
These are fun for a similarly affected person to try to master. I can do 25 now.
Coins
I'm just putting coins into a money box with my left hand.
Motomed
This is like a seated exercise bike. You get 15 minutes, and "10" is the maximum resistance, if you want the motomed to stay put while you're pedalling. I can remember when 2k was my goal on a resistance of 2, in The Schoen Klinik. Nowadays, I routinely get about 6k on 10.
Rail assisted Cane Lengths
This is just Cane Walking Practice, with the rail present in case I need it.
I would encourage any suitably qualified person to add, as a comment, any further pointers that might help me, and others, to walk sooner.
That is a screenshot of my, daily, Wunderlist (shared with Claire) training plan. This keeps me busy, in between therapies, until Claire gets here.
Before I start, let me recommend this must-have fitness accessory. To ensure it'll be thick enough, get down on your knees in the sport shop, to test the matt. If you see one for twenty bucks, skip it. The required thickness will cost a minimum of 30. It will be money well spent.
1000 Crunches
I've been doing this for a while now, the increments stopped at 1000, probably because I looked forward to trying my Patrick Bateman impersonation. I've forgotten where it started, probably 50. Then 100, then 200 etc.. As you can see, they aren't too taxing, despite my grunting. Here's a resource that I found useful: https://www.healthline.com/health/fitness-exercise/sit-ups-vs-crunches
I now do 10 batches of 100, with a 10-second break between each.
150 Squats
I started the incrementing at 50, then a physio therapist demonstrated that I wasn't doing them correctly. At that point I was up to 280. I then moved back to 100. Now I'm on 150.
50 back extensions
This may not directly lead to walking. However, muscle atrophy, caused by lying around in bed for months on end, has meant that when I attempt to walk, my posture is getting in the way of my technique. Hopefully these back extensions will prevent me from being left with a hideous gait.
Kneeing Staying Alives
I don't have photographic evidence but I promise that I do these, daily. There is nothing to these, for ableds. To carry these out, I simply get on my knees in the upright stance. Then with my right hand, I touch my left knee then point to my top right, much like Travolta. This was recommended by my Physio to help improve my terrible balance.
Lying Leg Raises
These are fun for a similarly affected person to try to master. I can do 25 now.
Coins
I'm just putting coins into a money box with my left hand.
Motomed
This is like a seated exercise bike. You get 15 minutes, and "10" is the maximum resistance, if you want the motomed to stay put while you're pedalling. I can remember when 2k was my goal on a resistance of 2, in The Schoen Klinik. Nowadays, I routinely get about 6k on 10.
Rail assisted Cane Lengths
This is just Cane Walking Practice, with the rail present in case I need it.
I would encourage any suitably qualified person to add, as a comment, any further pointers that might help me, and others, to walk sooner.
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