BellaOnline Forums Health and Fitness Exercise Forum Exercise Journal - ONGOING

I like listening to Today's Hits, and the 80's because they are really up beat. That's what I listen to when I'm doing the bike or treadmill. I like to listen to Soundscapes when I do Pilates or yoga. I don't have any particular songs. They're all pretty good.

Did not exercise today. My shoulder hurts and it just makes me feel tired and dull. I see the shoulder specialist surgeon tomorrow. That is if the office is open. We are in the middle of a blizzard right now, here in Cheyenne, Wyoming!

Hi everyone. I hope you didn't think I forgot you. I was all caught up in the joy of writing that I didn't post last night. So, yesterday I rode my bike for 30 minutes and worked up a good heart rate. I've been riding the main segment of my workout in level 3 and decreasing to level 2 as I get closer to the end. Of course, I always start and end at level 1.

Then I did some Yin Yoga for an hour. Felt great, Yin Yoga is very long holds. Afterwards I set up a little fort on the floor and used the Miracle Balls for at least 30 minutes maybe more. I call it a fort because I have my pillows and stool to prop my legs on, and covered up with my terry cloth robe. Callie cat thought it would be great fun to play with the ties of the robe and she swatted them around for awhile then she started swatting me around. She had to go, reluctantly.

I just got done writing yesterday's activity but I didn't want to put today in with it because it would be a way big post.

So today, once again, I sat at my desk too long writing. I set the desktop alarm to make myself get up at least once an hour. However that doesn't work well if you turn it off and ignore it.

Therefore I have really bad muscle spasms in my lower back and right hip. At this point I will not use my Miracle Balls or foam roller. Once spasms get to a point where they are really painful, it is too late to use the equipment. It will only irritate it further. So now, I will rest with a book and apply heat.

Did not do exercise today. I can't let this get out of control. You see what happens to me when I don't exercise, so tomorrow I plan on doing 20-20-20 (bike-pilates-yoga). It's a pretty good 1 hour workout.

I was writing earlier and was typing too fast and had some typos. I want to share the new word I created by mistake:
"Exercuse". I have defined it as any excuse for not exercising. Neat, aye?

Hi everyone. Boy do I have some observations to tell you about. First off, did anyone like my new word "exercuse"?

So I decided to wing it tonight. I rode the bike for 20 minutes, most of it at level 3, which is a good spot for me right now because it gets my heart rate in the training zone fast and keeps it there.

Next I alternated push-ups and crunches on the fitness ball. Total of 50 each.

Then I found one of my favorite shorter yoga routines. This is an active practice and I was suprised at how my body responded. My heart rate was up and I realized I had neglected standing poses way too long.

I did the PT for my knees & shoulders tonight. Now I remember why I don't do them anymore. They are hard! Mostly minor movements but with lots of muscle isolation. When I finished I thought Buddy, the big dog, was going to have to help me up the steps, my legs were shaking so hard. I am curious to see how my knees will feel tomorrow.

Okay one final comment. Yesterday I had serious muscle spasms in my lower back which I am sure were due to sitting at my desk all day. So today I got up every hour and I stretched out for 3 minutes on my foam roller. Oh, it was heaven! For the first time I noticed how I really have to engage my abs to keep from rolling off. How great is that?

You are an inspiration. I like the 20-20-20 plan.

Thanks Lori. The great thing about the 20-20-20 plan is it combines the 3 components of exercise: cardio (bike); strength & resistance training (Pilates); flexibility (yoga).

My husband calls this being mean to myself when I get upset because I didn't exercise. However, I only exercised 2 or 3 days this week and that's not enough for me to maintain flexibility and strength in my poor sad joints.

Today I ran to the grocery, came home and cooked a giant pot of chili for a benefit dinner tonight. Then I started writing an article and I know better. Once I start writing it is almost impossible to stop. I've go to grab those thoughts before I lose them.

I did stop a couple of times today and use the foam roller to relax my muscles. I am pleased by the results I am getting by using it periodically throughout the day. So far no more serious muscle spasms.

You're not exactly being mean to yourself, but you are being hard on yourself. You're doing extremely well with the exercise. In fact, I think that people can over-exercise and do damage to their joints by not letting the body get adequate rest.

Even though you didn't exercise, you weren't completely sendentary either. Plus even the Pharoah's horses get one day out of ten to rest. God Himself rested on the 7th day.

Rest is misunderstood and underrated.

Thanks Lori.