Universal Fitness

Thursday March 29th 25 minute run which included about 3 minutes of a backward running stage.  I skipped the bodyweight exercises today and focused on headstand form. I tried the version with my forearms on the ground as shown sirsasana yoga and was still not able to fully extend my legs over my head. The sirsasana position was very wobbly for me and not stable muscular wise. I still need to work on maintaining form as this version seems to require more muscle control and concentration for maintaining the pose or I'm just not used to the position.  However, I was able to extend my legs further when I had the plams of my hands and my head on the ground. This version seemed easier.  So, there is progress.  I'll work up to the sirsasana version. After the headstand practice, I decided to do more backwards running hill work.  I did four sets; backwards up the hill and forwards down the hill.  Took abou...

Tuesday March 27th 30 minute jog, bodyweight exercises and backwards-run hill work. Jog portion felt somewhat tired for the start.  I felt better and increased my jog speed after a few minutes of warm-up. I've had a sorehip for the past two days.  As I sit here writing this....the pain is gone and feels much better. The bodyweight portion did not feel as stong today.  I did 10 pull-ups, 5 chin-ups and 2 sets of twelve tricep presses.  After this I did hill work...running backwards. I did 3 rotations: up the hll backwards, down the hill forwards.  This took about 10 minutes. In between rotations I also practiced my headstand.  Harder than I thought. I basically tried the pose utilized in sirsasana yoga. Pic below. However, I was not able to extend my legs all the way.  I did manage a half stand with my knees bent.  Have to work to get to the full extended headstand position.

Friday March 23rd 30 minute run and 15 minutes of bodweight exercises: pullups, chin-ups, triceps press and hanging ab crunhes. Also, 2 sets of push-ups (1 set utilizing more shoulders, feet on bench, and one focusing on chest, regular). Overall was a great workout. Felt great during the run and extended the distance just a little. After a few days rest felt good and somewhat faster.  Also, stronger during the bodyweight portion. I still did 2 sets of each to failure but managed to increase the number of reps or amount I could do till hit failure.  Was cooler today.

I am happy to introduce the following guest post from David Haas, an awarness program advocate at the Mesothelioma Cancer Alliance.   Thanks David! Exercise Gives You the Strength to Fight Cancer By David Haas M any cancer patients feel they have no control over their bodies after being diagnosed with cancer. Often the hopefulness of treatment can be counteracted by the side effects. Patients with cancer or recovering from cancer can take control of their own fitness with exercise, which can ease the side effects and possibly keep cancer at bay. The National Cancer Institute says that exercise helps cancer patients with their psychological well-being and quality of life, and those with higher levels of exercise post-diagnosis are less likely to have the cancer return and are more likely to survive.* Exercise helps to combat fatigue, sleep disorders, and stress by releasing your body's endorphins which elevate your mood, lower the level of stress hormones, and move your mi...

Monday March 19th 50 minute workout.  Today was a light day. Completed a 40 minute light jog with 5 minutes of backward running included (2, 2-minute sets and 1, 1-minute set). I also completed 10 minutes of body-weight exercises: 2 sets to failure of pull-ups, chin-ups and triceps presses. My rep count was on the low side today.  However, I saw a spot where I could attempt to pull myself up with a more rowing type movement to hit the lats and did 2 sets of those (13 reps each)  I tried something different for push-ups today. I've been trying to find a way to put more attention on my shoulders utilizing equipment outdoors...a headstand press is all I can think of right now. Don't think I have the strength for that yet to complete without injury.   So, I created a steep incline by putting my feet on top of a park bench with my hands touching the ground and did push-ups or presses this way. These do work chest but also add more shoulder involvement as well. I co...

Saturday March 17th about an hour workout. 30 minute slow jog and 10 min hill work; focus: quads. I jogged up the hill backwards and felt a burn in my quads once finished.  I did this four times: up the hill backwards and down the hill forewards. Seems to have worked...I can feel a difference.  Then for the remainder of time I did decline push-ups, 3 sets of 12, 2 sets of incline leg lifts and sat in the sun for a few. Just happened to find a small crater in the grass which I was able to utilize for these exercises.  Was warm and able to get some sun and vitamin D.  For this workout I also tried to alter my diet somewhat. I had not been very disciplined with my pre and post workout meals. I wanted to add more protein pre-workout (yogurt/water) and post-workout (almonds / cottage cheese / tuna sandwhich / bananna / oj / romaine salad with balsamic / olive oil vinaigrette) Trying to see if this might help to bu...

Thursday March 15th A 48 minute workout which consisted of a 40 minute run and 8 minutes of bodyweight exercises.  Did a longer run course today.  Was like 76 degrees and no sooner than 3 minutes into my run the wind shifted off the lake and an instant drop of like 10/15 degrees.  Felt like 45/50 at the lakefront.  My eye glasses were fogging up from my breath...lol.  V ery chilly in my tank top and running shorts.  But, great for running!  Managed a much longer run and felt very comfortable.  Bodyweight exercises didn't go as well since my usual spot was crowded with people.  So, only managed 30 push ups (in two sets this time) and leg raises to faliure.  Great workout today!!  Greenery on the trees and flowers are blooming.  Spring is here.