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I went to the gym tonight, for the first time in a fortnight (because I've been ill); it was a good workout, lots of cardio and then stuff with Emilie.
Cardio, 25:00, top heart rate 136 (I kept the resistance relatively low, since I'm not 100% well yet)
Row sitting on ball, 35 pounds, 3 sets of 15
Session with Emilie:
I told her at the beginning of the session that my knees are a lot better.
Squats leaning on ball, 15, 8 (stopped for the sake of knees: maybe should have used the elevator down to the subway this evening instead of the stairs, but I wanted to get in out of the cold sooner)
Then we did a variety of things on a Pilates machine, which I hadn't used before (and which Emilie teaches classes with): Emilie had me take my shoes off, and I then did a quadriceps exercise (barefoot, pushing with the balls of the feet); some calf stuff; stretches for same; a bit of arm work (and I got to worrying about my shoulder, so we stopped, though I think she's right that the point isn't that the arms are up relative to the ground, but that they aren't relative to my torso); and a bit of abdominal work sitting up on a low table, with my feet tucked into a strap on the machine, and leaning backwards and then forward to upright. And I think I may have forgotten something.
Then back to familiar things:
A balance exercise of just standing on one foot; the stopping point there was the supporting knee starting to complain, so swapped knees and did the left one until that complained, which didn't take very long
Rolled out the IT band, followed by similar for fascia on the front of the thigh (new, and painful)
Hamstring bridge, 3 sets, I think 7, 6 (stopped when my right calf cramped), 6 (stopped because it felt the left one was about to
A bunch of balance stuff standing on the roller, nice and smooth :-)
Ab work, lying on a small ball
The odd lat thing we do pulling down slightly on a machine, 3 sets of 15
During that Emilie, standing behind me, said that she could see why my knees are so much happier; apparently I'm standing really right.
I need to remember that my knees are better, but not yet entirely well, and need some coddling. Still, they're at a good level, one that a few weeks ago I was fearing I might never get back to. The stairs up to the exit after I changed were no problem at all. (I used elevators into and out of the subway on the trip home, but I may use the stairs tomorrow, to spare my still-recovering lungs from the cold.
Cardio, 25:00, top heart rate 136 (I kept the resistance relatively low, since I'm not 100% well yet)
Row sitting on ball, 35 pounds, 3 sets of 15
Session with Emilie:
I told her at the beginning of the session that my knees are a lot better.
Squats leaning on ball, 15, 8 (stopped for the sake of knees: maybe should have used the elevator down to the subway this evening instead of the stairs, but I wanted to get in out of the cold sooner)
Then we did a variety of things on a Pilates machine, which I hadn't used before (and which Emilie teaches classes with): Emilie had me take my shoes off, and I then did a quadriceps exercise (barefoot, pushing with the balls of the feet); some calf stuff; stretches for same; a bit of arm work (and I got to worrying about my shoulder, so we stopped, though I think she's right that the point isn't that the arms are up relative to the ground, but that they aren't relative to my torso); and a bit of abdominal work sitting up on a low table, with my feet tucked into a strap on the machine, and leaning backwards and then forward to upright. And I think I may have forgotten something.
Then back to familiar things:
A balance exercise of just standing on one foot; the stopping point there was the supporting knee starting to complain, so swapped knees and did the left one until that complained, which didn't take very long
Rolled out the IT band, followed by similar for fascia on the front of the thigh (new, and painful)
Hamstring bridge, 3 sets, I think 7, 6 (stopped when my right calf cramped), 6 (stopped because it felt the left one was about to
A bunch of balance stuff standing on the roller, nice and smooth :-)
Ab work, lying on a small ball
The odd lat thing we do pulling down slightly on a machine, 3 sets of 15
During that Emilie, standing behind me, said that she could see why my knees are so much happier; apparently I'm standing really right.
I need to remember that my knees are better, but not yet entirely well, and need some coddling. Still, they're at a good level, one that a few weeks ago I was fearing I might never get back to. The stairs up to the exit after I changed were no problem at all. (I used elevators into and out of the subway on the trip home, but I may use the stairs tomorrow, to spare my still-recovering lungs from the cold.