Tag Archives: Exercise

My poor old legs

I feel a little sorry for my legs.

After years of neglect, I have asked quite a lot of them recently.

My legs have been abused, but not this badly!!!

My legs had little, if anything, to do with my Heart Attack but they’ve been required to play quite a significant role in my road to recovery. Walking, cycling, cross-trainer… I would have struggled to get this far through my recovery without them!

They have had little in the way of assistance. Other than the occasional stretch, they’ve been left to their own devices. Conversely, my Heart has had the assistance of lots and lots of drugs to help it recover, to make it more efficient, to help it out. My legs have had none.

Over the past couple of weeks my legs have started to fight back. Little niggles have made getting moving in the morning a slow process. Aches and pains have come and gone. Nothing bad enough to stop me from exercising, but sore enough to be a constant reminder.

I’m going to need to cajole my legs into coming along for the ride (quite literally!). They continue to have an important part to play in my on-going recovery. Hopefully the niggles will recede in time. I certainly won’t be taking them for granted again!

The summer’s over

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The summer’s over. The girls have gone back to school, marking the end of a rather different summer holiday.

Thanks to my little incident, Disney World was exchanged for Codona’s Aberdeen and Daytona Beach for Cullen. Thanks goodness the weather was good! I think fun was had by all.

Who needs Disney World?!

Right on cue the days are getting noticeably shorter and there has definitely been a turn in the weather. The last three mornings have been greeted with a heavy, persistent fog. Rather than the refreshing blanket of moisture that started the balmy days of summer, there is no obvious end to the mist, no sun to brighten up our day, just the promise of the darkness and damp to come.

As we enter a new phase, I fear it’ll be easy for the memory of my Heart Attack to fade. I’ve met several people recently who have been through similar experiences and can’t remember the details of the event. Everything has gradually returned to normal, and the old bad habits have crept back in.

I am very keen that this doesn’t happen to me. I can be very focused when I want to be, but stamina is not a strong point and I’m not the best “completer / finisher”. The new health and fitness regime is going well, but I need to make sure it stays that way!

This doesn’t describe me very well! I can do it but it’s hard work.

The current phase of my Cardiac Rehab will be finished in 3 weeks which will mark another big change. I know it’s going to be increasingly difficult to get motivated to exercise when it’s cold, dark and wet. I’m going to have to find myself some new forms of exercise to keep my interest up…

It’s a marathon not a sprint!
(and, incidentally, I believe you’re more likely to be successful if you dress appropriately!)

I’ve never been to an Exercise Class at a Gym, but this could be a good time to start!

Getting outside

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I finally managed to get outside on the bike on Sunday. I took the Mountain Bike out for a spin on an old railway line in Aberdeen. Nice, safe route without too many (any) hills, that didn’t require any real bike handling skills.

It was another beautiful morning, the final death throes of summer. A great day to get out and get some air into your lungs. Unfortunately it was a bit too nice (or more accurately, I took too long getting ready and was a bit late), as there were lots of people on the railway line. A lovely scenic place to park your car, take a walk, grab an ice-cream or a play on the swings and slides, before heading back. As a result, it was busy.

Hazard… between or around?

I was keen not to end up in a ditch, or to collide with anyone’s favourite child or youngest Chihuahua. I therefore had to stay very alert, particularly given how difficult it is to see whether a dog / child is on a lead from a distance… plenty of scope for unfortunate incidents!

I was not alone. There were plenty of other people on bikes (cyclists, I guess you’d call them) making use of the track, as well as runners, zimmer frame operators, wheelchair passengers, etc. Pretty much any moveable obstruction you can imagine. There was potential for carnage… ironically, every kind of accident other than the proverbial “train crash”.

Who is controlling who? A cyclist’s nightmare!

The casual strollers didn’t seem particularly happy with the cyclists… at least, some of them didn’t seem very happy with me: “Bloody cyclists!”, I could hear them muttering not so quietly as I whizzed past… but I was off! Gone. Somewhere else to be… until I passed them again on my return that is, when we greeted each other with pleasant smiles and a fleeting nod!

What fun!

Someone’s going to get hurt!

The ride itself was fine. I did just under 20km and rode for just over 50 minutes. A casual Sunday morning cycle. I was tempted just to keep going, enjoying the freedom, but I know I need to take it easy. “Don’t do more than you could on your worst day” (Cardiac Rehab Motto). A bit depressing really as I’ve always thought the best days were the most important. Still, I don’t want to set myself back, so moderation rules. Yeah!

A Lifetime First

Not enough hours in the day

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It’s 20:50, and I’ve just eaten, sat down and put my feet up for the first time today. I appreciate lots of people don’t get a chance to relax at all… caring for others, working late, second job, studying, etc. I’m lucky to get a few minutes to myself, watch the golf, and chill out before I turn in for the day.

Apparently he’s often mistaken for me!

On “normal” days, I’ve got into a routine where exercise is the number one priority for me when I get home from work. A good routine to get into given my recent medical history, but one that is increasingly eating into my day. As I get stronger, I am able to do more exercise.

Today I did a cycle session that took just over an hour. I wasn’t cycling constantly, and I never went over my maximum Heart Rate, but it took time.

I think that during my recuperation I got used to having almost endless amounts of time. A little exercise, a little TV, a little read, a little snooze… and all before lunch. Fantastic!

My gradual return to work similarly gave me a feeling of extra time… strict 8 hour days, working from home after Cardiac Rehab, regular rest… long relaxed evenings incorporating moderate exercise. Just what I needed to help get back on track.

Over the past week or so, things have felt like they’re returning to “normal” at work. I’m working with a couple of clients, not being asked to do too much or pushed too hard (in fact, they’re being incredibly understanding), but I’m working on some interesting stuff. The kind of work I want. The kind that I find difficult to “put down”.

As a result, my work days have extended a little. Not by a huge amount, but back towards a “normal” work day. In combination with an extended work-out, my days are feeling shorter.

(I suspect this is mentally exacerbated by the ever shortening days).

From where I’m sitting, I can’t see a huge number of options to create more time:

Sleep less – Not a particularly viable option for me. I need at least 8 hours sleep a day, ideally more.
Work less – The only thing I can commit to is to be aware of time, and what I’m spending it on. I need to earn money. I also enjoy what I do. There are plenty of people watching out for me to help ensure I don’t go mad!
Do less – Having just rediscovered it, and needing it to help prevent future health issues, I’m not about to start cutting back on exercise. What I do need to do is build up a selection of options that provide a mix of intensities / duration. In time I’ll finish Cardiac Rehab too which will give me some extra time, but I do need to make sure this doesn’t result in every day feeling the same… I’m enjoying the variety the morning sessions gives to my days.
Suck it up and get used to it!

Any other ideas? Suggestions appreciated!

Another minor milestone (FD +47)

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I feel like I’m making real progress on the exercise front. Some of it is down to exercising. Some of it is down to understanding the kit and exercising better.

Although I’m still a complete novice, I feel like I’m in a position to provide some advice on cycling (at least cycling in my garage):

Cycling Lesson 1: It hurts less if you have the right kit!

The shorts, gloves and shoes all made a substantial difference to last nights “ride”. Why didn’t I think of it earlier!

Yesterday saw the introduction of another training aid too…

I got a tip from a guy at work to try out a Sufferfest video. Specialising in Cycling Training Videos, they have the motto:

“I will beat my ass today to kick yours tomorrow” (IWBMATTKYT for short)

They have a range of “entertaining” videos targeted at the stationary cyclist market. They create training sessions where you follow / copy / compete with professional cyclists performing in competitions (World Championships, Tour De France, etc., listening to fast music, and following instructions “shouted” out via text on the computer screen.

http://vimeo.com/46131597

It might sound strange, but the videos provide some useful pointers for the novice cyclist and also create a major distraction from the clock. In my limited experience, the biggest challenge with inside cycling is clock watching. Every minute seems to last forever!

For me the intention is clearly not to have a Sufferfest, in fact not to suffer at all! That’s not really what my exercise is about right now. For me I’m treating it more as a Recoverfest (Trade Mark pending!).

Irrespective of what the on-screen cyclist does, or the instructions I’m given, the Heart Monitor is the most critical piece of equipment for me. Keeping below my 118 bpm threshold is essential.

In time, I’m looking forward to testing / pushing the boundaries, but I have to keep reminding myself that I’m still only in week 3 of Cardiac Rehabilitation. Much as it would be nice to kick Bradley Wiggins’ ass in a Time Trial (albeit virtual), my goal has to be to put in the miles, to get myself fit and strong, to lay the foundation for the future.

Anyway, the video worked for me. I would highly recommend checking out The Sufferfest if you’ve not discovered them already.

Breaking news…

All the exercise and hard work has resulted in another minor milestone for me at Cardiac Rehabilitation today…

drum roll…

wait for it…

I was allowed to jog on the treadmill!!!

I’ve got another 5 weeks of Rehab to go. I’m hoping I might be able to fly by the end of it!

Someone’s going to get hurt!

The wrong trousers

Little things to be proud of

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I (not so) casually dropped in to my last post that I had collected a Turbo Trainer (TT) and done my first cycling session. Before I could use it, it had to be assembled. Joy!

At the shop where I collected the TT, I departed to the following words from the helpful assistant: “You’ll probably exhaust yourself just trying to put that together!” (chuckle, chuckle). Great! Marvellous!

I wouldn’t say I’m particularly good with my hands. I don’t get a lot of practice (out of choice). Most manual activities usually involve a disproportionate amount of bad language and sweat that is inconsistent with the physical effort expected.

Within that context, I would say there are two things that I’ve historically been particularly unsuccessful with:

Following instructions
Bikes

So I was clearly set up for success!

Welcome to my world!

As far as instructions are concerned, I’m a bloke. Instructions are there to help you unpick problems, to confirm you’ve made a mistake, to compare your attempt to, or to retrospectively understand the criticality of the red writing on the label marked “IMPORTANT”.

I find bikes fiddly. My main experiences have been with brake adjustments, tweaks to gears and tyres / inner tubes. All of them have been disappointingly unsatisfying and much harder work than they should have been. I’m sure there’s a “knack”, but I don’t have it (in fact I had to check the dictionary to see how it’s spelt!).

Having got the TT home and unpacked it, I did the grown up thing… I sat down and read the instructions! Ten single sentence lines and some incomprehensible diagrams. Still, it appeared that as long as I could accurately measure the wheel of the bike (and didn’t drop / damage the “important bit”), nothing could go wrong.

And so, to the source of my pride… after less than 2 hours, and without having to take the whole thing apart to start again, I managed to build the TT. (To be honest, I did have to measure the wheel multiple times… I knew it was important, but couldn’t get the “fine tuning” to work for quite a while!)

Construction is generally easier if performed under sterile conditions

I know it’s a small thing, sad even, but in my book assembling something without destroying it, even in a small way, should always be a cause for celebration.

Although I may be grimacing and cursing when I’m riding the bike, there will forever be a small smile (on the inside) because I managed to get this far in the first place!

Happy assembling!

Try something new

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Personally, I’m still waiting for the magic!

Apparently “trying something new” is good for you… keeping you young at heart, pushing back the boundaries of boredom, interested and interesting.

I don’t think the “Live a little… have a heart attack!” T-Shirts will fly off the shelves, but there’s certainly been quite a lot new in my life over the past few weeks. You wouldn’t expect to find many of the things I’ve been introduced to on anyone’s “101 things to do before you die” list, but they’ve certainly set things in an unexpected and different direction,

Today was somewhat of an exception as there was an element of planning involved… I collected a Turbo Trainer and introduced a bike into my exercise regime.

The humble beginnings of a beautiful relationship with a bicycle

I continue to exercise regularly. Having returned to work, and working my way back towards full days, I have cut back to one exercise session a day. My staple exercise is still walking, but I’m slowly expanding my repertoire. Cardiac Rehabilitation has introduced me to a range of exercises. As I get stronger, I can (very slowly!) expand my horizons.

The whole exercise thing is strange for me though…

I was fit in my youth. I did a lot of sport. I trained 5 days a week for athletics, travelling miles to train, compete and get fixed (at the physio). I reached quite a high standard. We trained properly. It was fun but serious (to us at least).

Before I left University I got lazy as far as physical exercise was concerned. There’s been the occasional burst of activity since (a tennis season in Bahrain, 5-a-side Football, a Squash ladder), but nothing sustained… few and far between.

Coming back to it now is bizarre. Mentally I’m still where I was when I was a fit 18 year old. Physically I’m a complete mess… weak and unfit… and that was before the Heart Attack!

I’m going to have to very slowly build my fitness back up. Balancing the desire to do more, with the need to look after my heart. One step at a time.

I’m still looking for a long term challenge… cycling is a tempting option: a weekend in the Alps with the boys, part of the peloton for a couple of days.

At the moment however I wouldn’t even be able to make it home if I headed out on a bike (our house is at the top of a hill). So today I started putting in the hours (well half an hour at least). Stationary. In the garage. Plodding (if it’s possible to plod on a bike!)