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01/01/08 - 07/01/08 Week 1 is over - Beginner level
Well it is good to have made a start. Only the pushups tested me and I could not keep to the 10 second break between exercises. The only other problem was my Maltese terrier who believed that since I was at its level it was time to play! Nevertheless the journey has begun and I will stay on the initial level of 10plus for another week! My doctor recently told me I had high blood pressure - first time ever and put me on some pesky tablets - he reckons that exercise can drop your blood pressure 10% and maybe even more for those who have been very inactive. One of my clients (I design website - shameless plug) said he was able to get off his tablets by developing a consistent exercise pattern.
Also started a 10plus walk. 10 minutes out then turn around 10 minutes back. Each day I have been working on beating the distance I did in the first ten minutes even if it has been just a few steps.
For those with nothing better to do with their time this is where I walk. :>
In total 5 walks and 5 10plus workouts - feeling better and all without the gym. If you are getting a start why not post some progress in the forums? See you all next week.
08/01/08 - 15/01/08 Week 2 is over - Beginner level
Well on the positive side my maltese no longer wants to play all the time I am 'on the mat'!
The week has had it's health challenge related I think to the blood pressure so this week I eased off the exercise. Kept up the walking and over the next couple of weeks will work towards a 30 minute walk (10+5 minutes out and then 10+5 minutes back. In regards to 10plus instead of doing 3 sets I kept to the one set ie
10 B1, 10 B2, 10 B3, 10 B4, 20 B5, 10 B6, 20B5, 10B7, 20B5, 10B8
My son is interested in doing some bike riding so might get a bike for the occasional 'treadly'!
Had an ECG today and blood tests and I got a clean bill of health there - clearing me to work slowly to a full exercise program again. If in doubt get a medical before you start any type of strenuous exercise.
Changed where I walked one day - parked away from a hospital instead of next to it and used the stairs, not the lift.
16/01/08 - 23/01/08 Week 3 in progress
Audio - first bike ride in 35+ years
Follow up - my son and I bought a couple of bikes today (16th) so that will further increase cardiovascular exercise. Picked up the pace a bit in walking and distance travelled is farther! Bike riding is still difficult as there is no flat land to practice on. I have targeted to get up the slope to the top of the park in about a week. (Bike riding is not essential to getting fit - committment to 10plus and walking will do fine.) Slowly does it I guess. Am seeing a personal trainer tomorrow who will check I am doing the exercises correctly as I plan to video it and I need it spot on.
24/01/08 - 30/01/08 Week 4
Getting used to a bike now - I found I could not get up the up the path to the park because the air pressure was half it should have been. Now it is pumped to 45psi I can make it to the top of the park and around it several times. Mixed my walk up a bit by dropping mr car off at the mechanics and walking there instead of the usual pick by family. Did the reverse the next morning when i picked it up - that was tougher as it was gently slope up all the way.
Winners:
- My cardiovascular system
- My weekly fuel costs (no fuel spent being picked up/dropped off)
- The environment (Less car exhaust pollution).
Thinking of moving 10plus fitness to it's own dedicated website and developing it further.
31/01/08 - 6/02/08 Week 5
Going well now with 10plus, walking is easier now and got around our park on the bike 7 times before my legs felt they were going to give up. Cardivascular system has certainly improved. Much encouraged. People say it takes 30 days to form a habit - well i have passed that and actualy miss exercising on my 'fitness days off' - got to give this body a break though from time to time. Hope you are all going well too!
07/02/08 - 28/02/08 Week 5-7
Exercising is no longer a chore. Doing more bike rrding circuits at our local park. Am considering also putting together 10Plus into a priontable format - it is just a matter of time. Off to Melbourne tomorromorning (About 1 hour flight East from here) for a few days break and will continue to walk in the the city there where we are staying. Cheers for now!
29/02/08 - 25/03/08 Week 8-11
Did a lot of walking in Melbourne - followinf my wife shopping!! The beauty of a program like 10plus you are not limited by weather or location - so there is no excuse to stop exercising! Got back from Melbourne and poicke dup some coughing bug that did slow down my fitness quest. But that has gone now and am beginning to bounce back! Cheers for now!
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