Friday, January 25, 2013
I decided to bite the bullet and sign up at my hospital managed fitness center for a personal training session. I wasn't sure what to expect (visions of screaming trainers and people falling off the back of treadmills or puking into buckets - ha). What I was surprised to find was how much I learned.
My trainer did not look like Dolvett Quince. He looked more like an old Jimmy Stewart. He must have been pushing 70 but talk about FIT. I was actually pleased that he was senior to me in that he explained about how fitness goals differ for those of us in our "senior years" though at 57 I like to think I'm young at heart!
The most important part of the session was learning about my heart rate. He established my base rate, my "golden zone" and my STOP RATE. Under no circumstance am I to ever work beyond 139 bpm. My target heart rate is 106-122. That is where maximum burn of stored lipids (FAT) occurs.
The preferred form of cardio is WALKING at a speed that keeps my heart rate in the target zone. On the treadmill this was accomplished at an incline of 2.0 and a speed of 2.0 mph. I had been working at 2.8 mph but that took my heart rate too high so now I work at more incline but less speed. As my conditioning improves I will either increase incline or speed. Increasing incline is preferred because of my knee implants but both are acceptable. He reminded me never to hold onto the rails or handles as it reduces the benefit of the workout. When one is walking freely the core is engaged to maintain balance and holding on reduces the body's weight load lessening the effectiveness of the workout.
He said the elliptical was also a good choice but said that while the recumbent bicycle was excellent post-op TKR to improve range of motion and elevate my unconditioned body's heart rate that at this point in time it should not be part of my regular workout but just as BONUS exercise. All exercise sessions begin with 12-15 minutes on the treadmill.
We then moved to all the weight machines and this was when the workout got RUGGED. Oh my sore muscles. He charted all settings for me in my book so that I would know where to put the machines in my next workout. Each rotation was 8 - 15 reps (as I could do them) and when I get comfortable doing that I will repeat the circuit 2-3 times.
All sessions are to end with 30 minutes of cardio. He showed me how to use the Cross Trainer and said we would try out the rowing machine and stair climber in future sessions. Lastly I walked the indoor track for a 1/2 mile.
We finished up with 5-10 minutes of stretching and hydration. He encouraged me to save 150 calories for a post workout snack with a 1-4 ratio of protein to carbohydrate. It's very important after a strenuous workout.
I am hoping that adding this focus and push will help me push forward, reach and pass the 100 pound lost mark!