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This week, my appointment with Emilie was for 6:30, and I had some idea of what we'd be doing, so I took the time to do a bit of my usual workout stuff before the training session. (Cardio and a bit of upper-body weight training work.)
We're working on stretching (including one where I have am lying on the floor, her holding one of my feet, that leg pointed upwards at 75 or 80°, the knee not at all bent, the leg also supported by a rope that I'm holding); a painful but I hope useful thing where I roll back and forth on a cylinder to stretch the "IT band," fascia on the lateral side (outside) of my thigh; and some balance things, again using that cylinder, that might be doable without a trainer, but not until I've learned them better. I should get one of those cylinders (and a spaldeen, which I forgot about after last week's session). I am to call Emilie tomorrow and try to make an appointment for next week; she doesn't think it's a good idea for me to miss a week because of Wiscon.
I mentioned that I'd been doing some of my lower-body exercises by cutting the weight to about half and pushing almost entirely with the good leg. This, Emilie tells me, is a Bad Idea because it will create further imbalances. My right leg is already doing more work than usual, just making up for the left while I'm standing and walking. I have her okay to do those exercises at low weights if my left knee is up for it, but should use both legs as equally as possible.
I'm standing better in terms of what we talked about last week—aligning my feet more nearly parallel to each other—and Emilie pointed out that there are imbalances in standing and position above my knees as well. I think the balance exercises she had me do rolling back and forth on the cylinder may be partly for the pelvis.
The numbers, such as they are:
Cardio, 9:15, top heart rate 125: hard to get it high without overstressing the knee
Balance ~fly, 50 pounds, 2 sets of {15 with each leg forward}
Cross-body pull for rotator cuff, 35 pounds, 15 with right hand
Biceps curls, 10 pounds each hand, 2 sets of 20
Wrist curls, 25-pound bar, 2 sets of 15
We're working on stretching (including one where I have am lying on the floor, her holding one of my feet, that leg pointed upwards at 75 or 80°, the knee not at all bent, the leg also supported by a rope that I'm holding); a painful but I hope useful thing where I roll back and forth on a cylinder to stretch the "IT band," fascia on the lateral side (outside) of my thigh; and some balance things, again using that cylinder, that might be doable without a trainer, but not until I've learned them better. I should get one of those cylinders (and a spaldeen, which I forgot about after last week's session). I am to call Emilie tomorrow and try to make an appointment for next week; she doesn't think it's a good idea for me to miss a week because of Wiscon.
I mentioned that I'd been doing some of my lower-body exercises by cutting the weight to about half and pushing almost entirely with the good leg. This, Emilie tells me, is a Bad Idea because it will create further imbalances. My right leg is already doing more work than usual, just making up for the left while I'm standing and walking. I have her okay to do those exercises at low weights if my left knee is up for it, but should use both legs as equally as possible.
I'm standing better in terms of what we talked about last week—aligning my feet more nearly parallel to each other—and Emilie pointed out that there are imbalances in standing and position above my knees as well. I think the balance exercises she had me do rolling back and forth on the cylinder may be partly for the pelvis.
The numbers, such as they are:
Cardio, 9:15, top heart rate 125: hard to get it high without overstressing the knee
Balance ~fly, 50 pounds, 2 sets of {15 with each leg forward}
Cross-body pull for rotator cuff, 35 pounds, 15 with right hand
Biceps curls, 10 pounds each hand, 2 sets of 20
Wrist curls, 25-pound bar, 2 sets of 15