Exercise 4 times a week!

I was doing fine, slowing increasing my Dead Lifts, climbing stairs, doing kettlebell swings, and about 2 weeks ago I had no energy, felt too weak to do anything requiring strength. My physician said I probably got a touch (no fever, lungs clear, no aches and pains – just tired) of whatever was going around. I stayed home from work 3 days, and still felt wiped out.

Today I started up with Kettlebell Swings again, and I’m now tired,but I’ll sleep well after the workout. I’ll see how I feel tomorrow.

This “Tabata Protocol” is very taxing. I’m using my exercise bike and also KettleBell Swings. The Bike routine is warm up for about 5 minutes, and go as fast as possible for a short period, followed by an even shorter rest period before the fast as possible starts again. The KettleBell Swing is 20 swings followed by 20 seconds or so walking and then another set, etc. Both ways I feel very depleted and by the eighth or 10th set I’m really wiped. We’re talking about maybe 4 – 5 minutes of this pattern, followed by a warm down. Later on in the day I feel fatigued and incapable of skillful coordinated foot movement,like practicing ballroom dancing. I almost tripped over myself, which, to me, is an endorsement for this method. The next day I feel strong and capable. It’s not for practicing for a 10K race or marathon, but for general fitness I think it will do the job. I do weights before or on another day so I’ll still be able to get that in.

Right now I think the pneumonia is behind me. I’m at a point where I think my strength is about the same as before the infection. I’ve started doing a more intense aerobic routine that is quite short, but exhausting. I feel better the day after doing it, and as though each workout adds something. For anyone reading this who might be interested look up Tabata on a search engine. Mr Tabata is a Japanese researcher who developed a routine for their international skating teams. It has been tested many times and all agree that it is one of the most effective means of increasing both aerobic and anaerobic capacities. It also is incredibly efficient. After doing it my Deadlift improved.

Very vigorous Salsa class on Friday, a slightly more intense, but brief, weight workout, and today went for a mile dogwalk, after which I jogged around the block – a quarter mile. No shortness of breath.

We’ll see what this week brings.

I was going strong about 3 weeks ago, climbed the 30 floors in my building on Wednesday, took a heavier than usual weight workout on Thursday, Had a Salsa class on Friday, only two of us, the other was a lady who is one of my favorite dancing partners so we danced pretty actively for an hour. Went out for dinner on Saturday with a friend and did some dancing, and THEN ON SUNDAY I didn’t want to get out of bed or do anything. 102 F (38.8 C) fever. THe next day the doctor gave me antibiotics and was diagnosed with Pneumonia. Out of work for two weeks and when I was able to be up and around I was absolutely wiped out. SO, it’s another long slow recovery, and it gets discouraging. Getting Stronger, but not pushing to the point of a ruined immune system, and I still get whammed by a bug. But there is no alternative. I have to keep working out, or disintegrate from disuse. Climbed 6 flights today at the hospital today where I had a test done, Very brief weights to remind my body, and took the dogs for a mile walk this evening. I will sleep well tonight.

With my work schedule, and slow energy recovery time, and what I consider exercise (I’m pretty strict about what I call a workout) I’m going to have to modify this to 4 times a week.

but making haste slowly via moderation seems to work, even though I get impatient. Sometimes all I do is a couple of sets, well below my capacity, to keep th body functioning and remembering how to make the movement correctly. And the low load exercise keeps me from getting out of shape, and prepares me for a successful high load day. Feeling good!!!

Fatigue easily, and some normal activities, like simply climbing stairs to the commuter train platform or in my office building leave me quite breathless and weak-legged.
Started Kettlebell swings yesterday afternoon, and got tired quickly. I went to bed about midnite and slept until 10 AM and got up sore and tired. So I really should do a couple sets today to flush the stiffness away.I have to keep up a certain level of activity to stay healthy and get ready for more intense exercise.

Two weeks ago I came down with “acute bronchitis” and have been home resting and recovering with breathing therapy (Nebulizer) and a pretty strong antibiotic. Got a bit impatient this week, and started doing some weight movements to re-motivate my muscles and reinforce the memory of the movements. Next week I should be OK to resume all activities including weights, kettle bells, stair climbing, and dance classes. I will ease back into activities to avoid a relapse.

My deadlifts are slowly going up, and when I climb stairs in my building, even though I feel sleepy and tired, and deep down inside don’t want to do it, I finish stronger than I did two weeks ago. I think I need more sleep, and I’m not sure how to do that with all the obligations plus job in life. At least I’m getting 6 or so a night.