Now that I have been given the green light by my surgeon, it is time to get BACK into shape. Day 1, Phase 1:
30 minute walk around the neighborhood = 1.38 miles (avg speed: 2.76 mph) with some areas of incline.
Day 2:
28 min walk around neighborhood = 1.38 miles (avg. speed: 2.96 mph) with some incline. Followed by 2 min slow walk to cool down.
Day 3:
Total Distance:
1.60 miles
Avg Speed:
3.4286 miles/h
Estimated Time:
0h 27m 55s
Start Elevation:
4373.36 ft
End Elevation:
Minimum Elevation:
4360.24 ft
Maximum Elevation:
4412.73 ft
Elevation Ascent:
72.18 ft
Elevation Descent:
52.49 ftWith 2 min cool down walk at end.Day 4 (this appears to be my starting point since it is the same as yesterday):
Total Distance:
1.60 miles
Avg Speed:
3.4286 miles/h
Estimated Time:
0h 27m 55s
Start Elevation:
4373.36 ft
End Elevation:
Minimum Elevation:
4360.24 ft
Maximum Elevation:
4412.73 ft
Elevation Ascent:
72.18 ft
Elevation Descent:
52.49 ftWith 2 min cool down walk at end.Day 5 (first day back at gym):40 min on treadmill = 2.15 miles, 5 min warm up, 28 min at 3.4mph, 7 min progressive cool downNote: my heart rate no longer drops quickly (i.e. my recovery rate sucks right now)
Also did some light stretching and some faux crunches – unsure about lifting upper body yet – so flexed abs x 200 reps.
Day 6 (gym):
40 min on treadmill=2.2 miles, 5 min warm up, 30 min at 3.4 and 5 min progressive cool down
Light stretching, lower ab work and modified upper ab work.
Days 7-8:
Treadmill: 5 min warm up 30 min at 3.4mph and 5 min cool down (2.2 miles) followed by light abs and lots of stretching
Day 9: same as 7 and 8 but I did a couple of minutes at 3.6
Day 10: Treadmill 5 min warm up, 11.5 min at 3.6 mph then rehab version of HIIT (30 sec at 3.8, 60 sec at 3.6) for 18.5 min. 5 min cool down. Lower abs, upper abs, one legged bridges, hyperextensions (regular and on sides) and stretches.
Day 11 (10/28), same as Day 10, but added bent over flyes and Arnolds with no weights (to engage shoulders and continue to increase flexibility in chest).
The EnLightened Journey 