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This was a long enough workout that, eating lunch afterwards, I thought "I hope that proved whatever I was trying to prove." One possibility: demonstrating my elbow had recovered from the diagnostic stuff the physical therapist did yesterday. That said, I was cautious: I spent almost two hours at the gym (including time to shower and such, but significantly longer than usual) but emphasized lower body and core stuff.
After today's cardio exercise, I am wondering about target heart rate: at what point, if at all, do I look at the machine's measurement of my heart rate and say "this is too high" and ease off? As far as I can tell, there are two questions here. The first is whether there is a "too high" and if so, what it would be in my case. The second is, are the monitors built into the gym's cardio bikes accurate enough to do anything with? (Numbers under cut tag.)
Also, the Mid-Manhattan Library is a reasonable walk from the gym, so an okay place to have the library system send me books. (I had been having them sent to Science, Industry, and Business, which is three blocks from my old office.)
Cardio, 22:00, top heart rate 151. (The Mayo Clinic's calculator says I should be aiming for 120-146, which is reassuring for all those days when I struggle to get it above 120. This is the usual simple calculation with one variable, my age.)
Rolled out IT band etc.
Hamstring bridge, 9, 9, 10, 10
Psoas, 4 sets of {2 with each leg}
Ab work lying on ball, 10, 5: I tried one ball, found it very slippery, swapped for another whose surface seemed less polished, but still had trouble staying centered. (And I don't like ab work anyway.) I thought vaguely of trying some other sort of ab work, and then forgot about it until well after leaving the gym.
Squats leaning on ball, 3 sets of 15
Calf raises leaning on ball, 3 sets of 15
Balance stuff with foam roller, first standing on it (including a little one-foot stuff) and then lying along it.
Opposite arm/leg, 9 pairs
"Flight" back exercise, 2 sets of 12
Lunges, 2 sets of {10 with each leg forward}
Standing on balance platform:
Lat pulldown, 65 pounds, 2 sets of 12; 55 pounds, one leg, 12 each
Hug a tree, 25 pounds, 3 sets of 12
Back exercise (which I suspect I had the machine settings wrong for), 35 pounds, 10; 27.5 pounds, 12; one-legged, six each
Biceps curls standing on bosu, 10 pounds each hand, 2 sets of 15
Glute machine, 42.5 pounds, 2 sets of {12 with each leg}
Hip adduction, 80 pounds, 2 sets of 13
Hip abduction, 70 pounds, 12; 60 pounds, 6
Stretches
After today's cardio exercise, I am wondering about target heart rate: at what point, if at all, do I look at the machine's measurement of my heart rate and say "this is too high" and ease off? As far as I can tell, there are two questions here. The first is whether there is a "too high" and if so, what it would be in my case. The second is, are the monitors built into the gym's cardio bikes accurate enough to do anything with? (Numbers under cut tag.)
Also, the Mid-Manhattan Library is a reasonable walk from the gym, so an okay place to have the library system send me books. (I had been having them sent to Science, Industry, and Business, which is three blocks from my old office.)
Cardio, 22:00, top heart rate 151. (The Mayo Clinic's calculator says I should be aiming for 120-146, which is reassuring for all those days when I struggle to get it above 120. This is the usual simple calculation with one variable, my age.)
Rolled out IT band etc.
Hamstring bridge, 9, 9, 10, 10
Psoas, 4 sets of {2 with each leg}
Ab work lying on ball, 10, 5: I tried one ball, found it very slippery, swapped for another whose surface seemed less polished, but still had trouble staying centered. (And I don't like ab work anyway.) I thought vaguely of trying some other sort of ab work, and then forgot about it until well after leaving the gym.
Squats leaning on ball, 3 sets of 15
Calf raises leaning on ball, 3 sets of 15
Balance stuff with foam roller, first standing on it (including a little one-foot stuff) and then lying along it.
Opposite arm/leg, 9 pairs
"Flight" back exercise, 2 sets of 12
Lunges, 2 sets of {10 with each leg forward}
Standing on balance platform:
Lat pulldown, 65 pounds, 2 sets of 12; 55 pounds, one leg, 12 each
Hug a tree, 25 pounds, 3 sets of 12
Back exercise (which I suspect I had the machine settings wrong for), 35 pounds, 10; 27.5 pounds, 12; one-legged, six each
Biceps curls standing on bosu, 10 pounds each hand, 2 sets of 15
Glute machine, 42.5 pounds, 2 sets of {12 with each leg}
Hip adduction, 80 pounds, 2 sets of 13
Hip abduction, 70 pounds, 12; 60 pounds, 6
Stretches
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