Friday, May 03, 2013
I've signed up and had my fitness testing on Monday. The tests included blood pressure and heart rate (pulse), body fat measurements by calipers, waist:hip measurements by tape, BMI (height and weight), a 6 minute run (and walk), pushups (modified), squat test, balance assessement, and my total fitness score. It did not include flexibility measurements.
The areas that need the most improvement are the body fat followed by aerobic fitness. Fortunately, no knee problems and my back and shoulder are behaving.
I was then given a strength training routine using the Perfect Fit Now program.
Here is my routine:
*Squats holding a medicine ball against my chest
*Posterior lunges with a medicine ball held overhead
*Hamstring curls in a bridge position on the stability ball
(I'm not coordinated or strong enough to do both, so I am doing bridges and curls separately)
*Modified pushups on my knees
*Lunge with lat row on cable machine
*Biceps curls on cable machine
*Triceps extensions on cable machine with reverse grip
*Triceps extensions on cable machine using rope
*Posterior deltoid low pull with cable
*Cable horizontal trunk rotation
*Cable reverse wood chops
*Crunches on the stability ball
I did the workout for the first time Thursday and was drenched in sweat by the end.
We also outlined my cardio, qi gong, and mindfulness schedule each week.
Yoga I can add as desired.
I need to do an hour of cardio at least 5 days a week.
Will keep you updated on my progress!