How Much is Too Much?

I’m very fortunate to have the advice of a fully qualified exercise physiologist, whom I see about four times a year at very little cost thanks to a great Diabetes care plan. He knows his stuff and unlike “personal trainers” who’ve only studied a couple of years, he actually has a degree rather than a certificate or two. I saw Adam a few weeks ago and again last Monday. On the first visit (the 1st this year that is) he gave me four new exercises that use a resistance band called a Theraband.

Theraband with door anchor

On Monday, I showed him an updated list of what I’m doing at the gym along with any changes for length of time, number of repetitions or the amount of weight for any particular exercise. He was really pleased with the progress I’ve made so far. We went over the Theraband exercises I’ve been doing at home and he helped change a few where my technique wasn’t quite right. There were a couple that he made a little harder to do by changing how the band is used and then he gave me a couple new exercises. One that uses the Theraband and another that makes use of an aerobic step and will help me work on my balance. I had to order the step so I’d have it to use at home but I really didn’t mind because it can be used several different ways.

My new step arrived last Thursday and I incorporated it into my home exercise routine which I’d added the other new exercise plus the harder, more intense changes that were made to 2 of my other routines on Tuesday. Aerobic Step I went to the gym on Wednesday, so by Thursday I found I was doing even more than I did at the gym. When I was done, I kind fell into a heap, took a nap after tea and was generally pretty useless – not to mention exhausted. Realising I’d done too much I opted to have a day of rest on Friday, a day I normally go to the gym. I went instead on Saturday and again had a rest on Sunday.

Arm CycleToday is Monday, a day I would normally be doing my home exercise routines but I need to stop and have a think about what I’m going to do on which days. Before seeing Adam a few weeks ago I’d been using my mini cycle to exercise my arms as it really helps with keeping my lymphedema issues at bay, and using my mini stepper as it helps with balance and being it’s a very short amount of height for each step it really works my thigh muscles. I can do these two exercises with no problems with stamina. For me the point of doing exercise at home on the days I don’t go to the gym is to keep my body moving and to help with things that need help – fluid issues with lymphedema, movement to keep my arthritis from hassling me and of course keeping up on practicing balance. It is not especially to burn calories, build muscles or lose weight. So with that in mind I need to sort through the eight home exercises and split them up into four at any one time. I go to the gym 2 days a week and I want at least two rest days, preferably not together.

So here’s what I’m thinking. Wednesday and Friday are Gym days. Chest PressThat leaves Monday, Tuesday, Thursday, Saturday & Sunday for home exercise. I prefer to keep Sundays free so that will be my first rest day. I usually have a lot of computer stuff I do on Mondays so lets keep that day fairly light. Maybe just the arm cycle, mini stepper and the balance step for that day. Tuesday I can do 2 or 3 of the 5 Theraband items plus what I do on Mondays. Thursday will be a rest day and then Saturday I can do the remaining Theraband items and the other 3 from Monday. Now I’ll just have to decide which of the specific exercises to do on which of the two days I’ve set for them.

Mini Stepper

If you’re under the impression that I’ve been thinking and making decisions as I write, you’d be absolutely correct. I really needed to lay it all out and have a good look at it from a distance. I like and trust Adam, but I also know I need to listen to my body and I absolutely can’t afford to do so much that I burn out and become so exhausted that I give up. Each of the six exercises Adam gave me have a purpose so I don’t want to skip any of them, so by splitting them up into different days and perhaps doing less repetitions of a couple I can have the benefits without burning out. I’ll keep you posted!

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