Feb goals:
1. 1000 min of intentional exercise
2. 6 WT
02/03 - 40 min bike/treadmill (40/1000)
02/05 - 55 min bike/treadmill (95/1000) plus 1/6 WT
02/06 - 65 min walk (160/1000)
02/07 - 65 min bike/treadmill (225/1000)
2/8 10 min walk completed
2/9 10 min walk completed
2/10 10 min walk completed
2/11 10 min walk completed
2/12 20 min walk completed
2/13 10 min walk completed
2/14. 15 min walking done
Feb goals:
1. 1000 min of intentional exercise
2. 6 WT
02/03 - 40 min bike/treadmill (40/1000)
02/05 - 55 min bike/treadmill (95/1000) plus 1/6 WT
02/06 - 65 min walk (160/1000)
02/07 - 65 min bike/treadmill (225/1000)
02/08 - 100 min walk (325/1000)
Since it's been quite some time since I've been in the habit of exercising, my goal is just to get to the gym 2x week on Tues and Thurs for the rest of the month. Starting tomorrow! Eerk!
Had to restart week 4, was only doing cardio
Cardio 6x, strength 3x, yoga 3x
Week 4 -
2/8-cardio (33 min walk outside at lunch), strength, abs
2/9-cardio (36 min walk outside at lunch), yoga
2/10-cardio (40 mins shovel snow), strength, abs
2/11-
2/12-
2/13-
2/14-
2/15-
Feb goals:
1. 1000 min of intentional exercise
2. 6 WT
02/03 - 40 min bike/treadmill (40/1000)
02/05 - 55 min bike/treadmill (95/1000) plus 1/6 WT
02/06 - 65 min walk (160/1000)
02/07 - 65 min bike/treadmill (225/1000)
02/08 - 100 min walk (325/1000)
02/10 - 50 min bike/weights (375/1000) and 2/6 WT
How to Shovel Snow without Injury
By gardenerjoy (who is not a doctor, PT, or nurse – just a librarian with tricky knees and lower back problems)
Start weeks in advance with a strength-training program (at least twice a week) that includes squats and lunges. I didn’t realize what it means to “lift with your legs” until I was strong enough – it means to do the exact same well-formed squat or lunge that you do while exercising.
Be happy! Shoveling is the closest thing most adults get to playing in the snow so summon the energy of making snow angels and sledding.
Warm-up by walking around to assess the situation and doing an easy area first where it’s simply pushing the snow. Use a shovel with a long enough handle that you’re not bending over to push snow.
The safest sequence for depositing a full shovel of snow is to squat or lunge, lift with your legs, and turn the shovel to dump.
Avoid any awkward movements of the arms while lifting. Arm movements happen when feet are firmly planted either in a squat or lunge or when fully risen.
Avoid tossing the snow from the shovel by a rapid forward movement of the arms – that’s a good way to pull a back muscle. Turn the shovel and tap the handle to get the snow to release from the side.
Stretch the hamstring muscles during your cool-down.
February goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps