Keeping on exercising

[MotherForkinShirtBalls]

That last 100th post snuck up as I was coming on to check in this evening!
@BezMills
@Happleandhorange
@Roonetta
@alittlefrustrated
@tryingtobesogood
@ProfessorRadcliffeEmerson
@afaloren
Let me go check who I've forgotten...

@WearyAuldWumman yeah 4-5 is quite a big jump in % terms.

Usually a jump of 5% would be plenty, but it's difficult with the lower whole numbers on dumbells which jump up 33%, 25%, 20%, 16% and so on. Even like from 12.5 to 15 is 20% jump - it's still an issue as the weights go up. There's not usually anything in between, and you're lucky if there even is a 12.5, otherwise you'd be going from 10-15!

It's easier on the barbell since you can make up the plates to almost any number, but that's a whole nother thing and I wouldn't suggest someone to use one unless they get proper coaching and someone looking after them for the first few hours.

Thanks @BezMills . I'm sticking with hand weights for the moment, but some of the women in the Active for Life class have started using very light barbells for dead lifts and I was thinking of asking about that.

I have a horrible feeling that the next jump up in the gym is from 5 to 10 kg, but I'll have to check.

Fortunately, the studio for the Active for Life class has access to smaller hand weights and kettlebells, so I can get the use of those twice a week - Wednesdays and Fridays, so it's at least spaced out a bit.

I'm not sore at the moment, but I still have the shaky arm syndrome, if you know what I mean, so shall have to concentrate on consolidating at 5kg. I've previously used a 5kg medicine ball for sit-to-stand plus side bends and twists.

Felt quite pleased with myself when I realised that some much younger women in the gym were also using 5kg. A consultant advised me not to worry about losing weight but to concentrate on lifting weights, so that's what I'm doing.

Apart from anything else, the gym has got rid of its vibro plate, so I need to lift weights to help my bone density. (I know that the other advice is to jump up and down, but I'm not sure that my knees are up to it.)

ETA Forgot to say upthread that that was No. 7.

25m x 60 in the pool (which re-wrecked my shoulder yesterday.

lower body and physio today - ouch!

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Yesterday was all about unpacking, cleaning out cupboards so I could put camping stuff away, etc. Not a workout to be counted but absolutely exhausting.
Hopefully today will be calmer.

4.5 mile dog walk in local country park. Lovely sunny walk resulting in very wet and muddy dog. I only have him once a week now, so feel obliged to show him a good time 😂
12/300

I got into the local gym on Wednesday and did medium weight on deadlift, overhead press, bench press. And then just went home. Solid first visit of the year. I'm following a cycle plan where Week 1 is medium weight higher reps, Week 2 higher weight less fewer ffs reps, Week 3 blablabla and Week 4 test the 1 rep max.

I could have gymmed it on Thursday but didn't feel enthusiastic so just took a rest day. Then Crossfits on Friday, which was rope climb. I'm not a massive fan of the rope climb for some reason. I topped out once or twice just to test myself and spent the rest of the time kind of half-arsedly practicing the footwork where you clamp the rope between your feet.

The workout was pretty cool, 50s sandbag to shoulder (40KG), 50s box jumps, 50s on the bar, 10s rest between and a minute after you've done the three. Four times. Quite enjoyed it and we were in a three and encouraging each other a lot.

I've had loads of interest in my Boxercise class. 4 new people on Monday, 2 on Wednesday and now I've got 3 more starting this Monday. It's almost an embarrassment of riches - I'm really going to have to be on it so that we have a good class and everybody gets good instruction and training to their appropriate level. I'm really pleased. I've been nursing this Wednesday class since July and it's only paid for itself like 3 times, but now it looks much better with bigger numbers on Monday and a Wednesday that washes its own face too. I'm not really in it for the money but I want to see a healthy positive balance in the club funds so that I can pay for my own training/overheads and maybe buy more equipment in the future.

Gym session: 20mins on elliptical and 30mins on weight machine focusing on legs mainly + abs work on mat

ive booked bodypump for tomorrow morning…

Pump is a great class. Best to turn up a good 10m early as there's a bunch of gear to grab (bar, plates, step) to set up your spot. The instructor will keep you right. Don't worry about what other people are lifting... some of them will be absolute machines who've been at it for years. If in doubt, go lighter. You can always add more next time.

Sorry that turned into a Ted talk!

Upper body session today at home. Bit worried about my shoulder strain. Around 5 weeks in now. Maybe rotator cuff. A bit better with weights going to lay off swimming this week I think

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Any shoulder - actually top of the arm muscle - thoughts welcome. I can’t afford a physio right now x

This has loads of little bits that might help

Thank you @BezMillsI will have a look

Oh Tom Morrison - I love his stuff

90 mins dance class - Footloose inspired😅
13/300

I found that once the joint bursitis in shoulder was healed, the muscles were solidly in spasm and nothing I could do would help them. The percussive therabody massage gun made a huge difference. It was money, but I justified it by working out how much I would save on physio. So I understand not possible now, but maybe something to consider in future @stilldumdedumming

@Placestogo let us know how bodypump goes, I'm thinking of trying it again in February

Evening! I’ve done lots of physio exercises today, so that definitely feels like exercise.

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Still going - day 317!
Just thought I would share this article - the health impacts of even small increases of exercise levels can be profound. https://www.theguardian.com/society/2026/jan/13/five-minutes-exercise-30-minutes-less-sitting-millions-live-longer

Body pump class done - a bit underwhelming… instructor looked bored, just pressing a bell to signal the end of the set and showing us the next mouvement.
i wont be back to that class for sure

@Happleandhorange I am pretty sure my daughter had one so I may be able to borrow it.

thank you @comtessethis looks like the encouragement I need as I’m feeling a bit frustrated by my body.

@Placestogokeep an eye out sometimes instructors are swapped around

Lower body physio - oof
and some of the video below. Which really helped @BezMills
pretty certain it is bicep tendonitis - probably from overuse with front crawl. So I hoping that is a little less complicated than actual shoulder issues. I think I may try to get booked into GP physio (it will be soft tissue and generic exercises and then referral on but still I may as well try).

That's very disappointing! Les Mills (rarara) definitely train their instructors well, but they are often not well paid and burnout and disengagement are real.

So I'm sympathetic with the instructor a little bit, but really that's a let down for the customers who deserve an engaged and enthusiastic instructor (or one who can at least be bothered pretending to be, let's be real). Group fitness instruction is in some ways like showbiz with a six pack. The show must go on!

60 mins Stomp Fit class
14/300

Only a half mile walk, so I'm not counting that.

Twenty five minutes of physio exercises. That was enough for me!

I need to start going on my exercise bike every day and building it up. I can’t work out when to do it so that I guarantee it. It’s very much out of sight out of mind.

First thing is not good due to pain stiffness and kids. I often only go upstairs at bedtime.

perhaps I just decide that 10am is my slot and put it jb my calendar. I’m on sick leave recovering from surgery still, so I have some freedom.

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