So its been about 3 months since I last reported my weekly exercise program. I will say the most significant change has been even more flexibility with a few “must do’s” on a weekly basis. I have established some basics that keep any chronic problems in check. Otherwise, its open season and I do what I want. I am constantly modifying my exercise routine as needed and I am constantly evaluating my response during and after exercise. I am not training for anything in particular other than the game of life. Here is my exercise evolution update and exercise modification suggestions.
Exercise evolution update
Still walking daily 25 minutes twice daily on weekdays. I am thinking about the snow pants that will be coming out soon.
Otherwise, I have 4 basic goals this week:
(A) Daily 30 minutes minimum of exercise. This could be a combination of activities to make up the 30 minutes, usually at a moderate level of intensity. This may include weight training, bodyweight training, cardio and Essentrics.
(B) Stretching occurs throughout these activities, but specifically quad and hip flexor stretches 2-3 times per week.
(C) 2 sessions per week of strength exercise for my knees and hips (sometimes broken up into 4 smaller workouts)
(D) And most recent goal of 1 mile of jogging as a warm-up daily Monday through Friday. I am going to measure my VO2 in the next week or so and retest it at a later date to see the impact of this new goal on my cardiorespiratory fitness.
Saturday and Sundays have not changed in their mode but each workout on the weekend has variations on the same theme: Saturday online class HIIT style and Sunday online teaching of Essentrics
How and why do I make modifications? Modifications could be as simple as doing something slower with fewer repetitions. It may also mean doing a movement in a smaller range of motion. It may be changing your posture and shifting your weight to make something harder or easier.
Why do we need modifications? Because sometimes the game of life varies in its physical intensity. Energy and endurance can vary depending on what you have been doing prior to exercise and how you are feeling that day. If you approach your exercise allowing minor modifications as needed, you may find yourself more inclined and even more successful at fulfilling your basic goals.
Check out the activity guidelines provided by the Canadian Society for Exercise Physiology, and as always, if you are unsure if it is safe to exercise, check in with your healthcare professional for advise.
COMING SOON: VO2 testing and different aerobic exercise modes. What is best for