The last week of May, I started on a plan to work my way up to 10 minutes of upper body strength exercises (done tabata-style). I’m narrowing it down to upper body because I do miles of walking per week carrying a backpack full of books: the legs are looking good (even added a couple of running sprints on 6/20…first in decades!). The arms and trunk, on the other hand, are not doing as well.
I use a a portable gym made from two military web belts and some handles from a band exerciser. This way I can exercise when I get to campus (or wherever).
Here is the schedule. I’m planning on two sessions per week minimum (I may ramp this up, but we’ll see).
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I use a random number generator (in Excel) to create each session in order to keep some muscle confusion (especially given the narrowed focus). Options on my list are:
- Wide rows
- Narrow rows
- High rows
- Low rows
- Wide push ups
- Narrow push ups
As of 6/21 I am keeping up with my plan with a slight glitch: last week, while finishing up class time in a doctoral course, I only did one workout (why push the cortisol levels any higher, I think). Other than that, I’m up to speed, planning on two 5×10/50 sessions this week.
As of 7/11, I am on track with the tabata counts, though I have modified the timing to 20 seconds of rest and 40 seconds of work (call me a wimp, if you will, but 40 seconds by seven sets whipped my butt last week. I’ve also switched to band and ball sets, with good mornings (see below).
- Ball overhead toss
- Ball rounds
- Band pull downs
- Band rows
- Band reverse flies
- Good Mornings
I think the front/back balance is very good – the focus is too often on the bench press, which tends to produce a kyphotic spine and hunched shoulders. I know you walk a great deal, but I think squats are pretty awesome and are catalytic to other muscular growth. Deadlifts could work too if the knees couldn’t handle squats. Maybe once a week or something.
As far as my own exercise, I’ve been doing for the last 2 1/2 weeks and am already noticing gains. There’s something organic about moving one’s own bodyweight.
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Laura Reply:
June 22nd, 2010 at 11:06
You are correct on the benefit of whole body lifts. Given the current knee issue, I’ll be adding Good Mornings (wimpy dead lifts) before my Saturday long walk. I also do them in the morning if the body is having a tough time warming up.
Squats are off my list for good, unfortunately. Going lower that a few inches pops out the knee again. I may try them again in a few months, but no sooner.
Someday, I’ll be adding actual dead lifts…which means I’ll be needing a barbell and weight plates.
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