WTG!!! @makemesmart
That isā¦early. Wowza!
Wow, Thatās early @sabaray! Are your Saturday runs also that early? My Saturday group runs at 8. Skipped yesterday as I had plans to see an early showing of Bohemian Rhapsody with some friends.
Planning a short run later today, and a long run tomorrow on my day off.
Congratulations @makemesmart !
Yes, thatās the usual time with rare exceptions. Today I slept in until 6 and walked the dogs. Weāre headed to the park shortly.
Interesting article on cholesterol management in todayās post. I follow the high intensity protocol due to my own personal risk factors.
File this under āstill too rich for my blood,ā Rogue Fitness has their āAir Runnerā (Curved Manual Treadmill) on an early Black Friday special of $3,699. I wish my gym would buy one.
https://www.assaultfitness.com/products/treadmill?mc_cid=e014fe50a2&mc_eid=fb925158c3
I finally did a back-to-back 5K run and 5K row. Time was 47 minutes. Roughly, the run was 24 minutes and the row 23 minutes. Not great, but my legs were toast from this new CF programming cycle, which includes stamina squatting (lots and lots of squats at a short prescribed tempo usually sets every minute on the minute).
This week hasnāt been great for workouts. Ran 7 on Monday. Yesterday did my usual Pilates training. Wanted to run this morning but didnāt as I had Reformer scheduled for tonight. Well, the class cancelled at the last minute so I had to sub in a Barre class just to get a workout in. Barre is not my favorite.
An ice storm is moving in tonight so that will make things very interesting. I hate winter. I actually planned ahead and booked a beach vacation for March. That should keep me motivated on the diet and exercise front.
I need some suggestions for weight lifting. I typically lift 5 to 8 lb weights for my biceps, I do curls. However, for awhile the bone by my elbow on the inside really hurts when I curl. I think it might be arthritis. Itās only one arm. I havenāt lifted in a month and just started back today.
So, if thatās the case, what other exercises can I do for biceps. When I do push-ups with my hands placed in a triangle under my chest (for batwing strengthening), it doesnāt hurt that area. So it must just be a certain motion.
Started PT yesterday. The therapist said she had the same tendinitis that I do. She said I should be able to run again, but it will take a good bit of time and hard work. Well, OK, then!
Iām afraid Iām no help on the weights, @conmama - hopefully someone else can chime in with suggestions.
It has taken me almost a full year to get back to where I was, ML - my stress fracture healed without any problems but the tendinitis was tough, I think in part because Iād feel better and run more than I should and then the pain would return. Last week was my biggest mileage week in quite some time and it was only 27 miles. So, be patient and do those exercises.
Ice early and now some snow - looks like more ice this afternoon. Mr. Sabaray and I walked the dogs very carefully this morning. I plan on doing a PN āconditioning circuitā today which happily can be done from home using the resistance bands I have.
@sabaray, thanks for sharing your experience. The PT said I really have to be careful - if I feel any pain at all, I need to stop what Iām doing! Thereās already a lot of scarring and she doesnāt want it to get worse. I am going to do those exercises religiously! And Iāve already requested wheelchair assistance from Southwest Airlines for my flight home to Austin later today. My doctor said it was OK to ask for help, so I donāt feel guilty.
My suggestion is to see a doctor about the pain, ASAP. Itās the kind of thing you donāt want to aggravate and have it result in more down time.
My other suggestion is to change the position of your hands when you curl to see if you still feel the pain. That is, if you are currently doing curls with palms and forearms up, towards the ceiling, see if it feels better/worse/same with palms and forearms facing in towards each other. It would be good info to bring to your doctor at any rate.
Pull-ups are fabulous for biceps, by the way, but most women need to start out using assist bands, or starting in the up position and slowly letting themselves down.
@conmama if you have a large stability ball you might try sitting on the ball and doing your bicep curls. You do one arm at a time. Support the upper arm against your inner thigh.
Thanks @Midwest67 . I will talk to my doc next time I see her. It doesnāt hurt at all when I make that movement without weights though. I will try that other movement too.
@mom60 , Iāll try that movement, too. I hate not being able to do my biceps.
@conmama Curls are an isolation movement, which means youāre essentially working just that one muscle, in your case the bicep. Iād migrate over to doing combination movements, where youāre not putting as much pressure on that one muscle, but youāre recruiting other muscles into the exericse.
The exercises that Iād suggest, over the Internet :)), instead of curls, would be single arm rows, pull downs, either with bands (or using the gym machine, but personally not a fan of machines), pushups, dips (band assisted if necessary) and āhammerā curls, which I think is what @Midwest67 was suggesting with palms facing each other.
And there are bicep machines and āpreacher curlā benches that you can find in many gyms that will provide support for your ailing elbow(s). Hereās a picture of a few, but Iām not in any way promoting the company (no idea who they are):
https://www.fitnessfactory.com/weight-machines/biceps-machines/
If an exercise hurts, then stop, rest and see a doctor.
Wonderful suggestions, thank you so much!
Or pullups. If you cannot do a pullup, there may be assist machines in the gym where part of your body weight is cancelled by a counterweight system while you do a pullup.
Pull-ups were already mentioned in Post #61470 on prior page by @Midwest67 
I was thinking of additional bicep-oriented exercises.
I forgot to mention, but ātriangleā pushups are actually higher on the difficulty scale IMO, which although Iām not a doctor, would seem to put more strain on your elbows. Thatās very interesting, at least to me.
My friend sent me this YouTube video by David Diamond about Cholesterol/heart diseases/statin. Dr. Diamond has looked at the data on cholesterol/heart attack deaths statin/reducing the deaths and concluded that there is no relationship between cholesterol (LDL) levels and heart attacks and doctors prescribing statin to patients to reduce LDL is tantamount to malpractice. I am pretty convinced by his data analysis and this is completely different from the new guidelines AHA just released. What do you all think? Esp @sabaray as you have mentioned about the new guidelines a few days ago.
Full disclosure- I havenāt watched the entire video. I have seen Diamondās work cited by Lustig, who subscribes to the theory that insulin resistance is a far greater contributing factor to heart disease than cholesterol (grossly simplified). One of the concerns I had with starting a statin was possibly increasing my a1c level as it is prediabetic. Iāll have it tested in February.
I can only speak to my own personal health as Iām not a scientist by any stretch of the imagination. Iāve followed an anti inflammatory, Mediterranean diet, full of good fats, for at least 4 years with occasional lapses. I exercise a lot, and vigorously. During that time I developed issues with rapid dehydration and elevated HR (significantly elevated) during exercise. My cholesterol had been high but became even more elevated. A sibling died very unexpectedly from heart related issues. I have a family history of heart disease and diabetes and a personal history of kidney disorder. For me, choosing to take a statin at this point was a no-brainer and physically I feel better. I plan on a calcium scan next month.
Right now, taking a statin is helpful. I donāt believe that thereās one therapy thatās right for everyone, just like thereās no one size fits all diet and exercise plan. I want to do everything I can to live a long and healthy life and what I was doing (I believe along the lines of Lustigās recommendations) wasnāt working. I havenāt resigned myself to an early death, but I may change my mind on statin use if I find my a1c significantly elevated.