TUESDAY - CONDITIONING/RECOVERY
Treadmill 40 minutes
Airdyne 40 minutes
Med Ball Circuit x3:
Med ball circles x10
Med ball side wall toss x10
Med ball wood chopers x10
Med ball front wall throws x10
Single leg deadlifts x10
Crunches x10
WEDNESDAY - CONDITIONING/RECOVERY
Treadmill 40 minutes
Deep tissue massage 1 hr
I got a new heart rate monitor and man, did it ramp things up. I had a crappy timex watch with one and clearly it registered much higher than it actually was. Yesterday the new one arrived with a chest strap and it was much more accurate. The timex would register a hr of 120 with the treadmill on 3.0 with no incline. Meanwhile I now had to go to 3.2 with a 1.0 incline just to get over 100 beats per minute.
Heart rate monitors are very important to me. I like making sure I am not getting over the 70% target range. This helps me burn calories, get some conditioning in, while not zapping my strength. They say walking at this rate can also help with recovery. Anyway, just that little difference in speed and incline caused me to sweat which I usually don't do while walking. It felt good.
So if you follow my log you'll see that I have been changing up my extra conditioning every week. I am not sure why. Maybe I get bored with what I'm doing. Actually, I think a lot of it has to do with finding whatever will help my back the most. One of the best pieces of advice I ever got from my pt is that it is best to both stretch and strengthen while rehabbing when possible.
With the range of motion so limited with twisting in my back I am always searching for ways to improve it. I found some med ball exercises that seem to work well. I put them together with a few other exercises for a circuit. I figure it's a good way to stretch, strengthen, and condition.
I'm probably as bored of writing this as you are reading it. Dizenzo, out.