Senior needs help with my work outs.

[Llama]

What Cate said. For now just walking somewhat more quickly might get your heartrate up quite a bit.

 

[mddolson]

I have been walking 3 km with Bella every other day for a couple of weeks. I still favoring left glute , as I get a spasm high up, at around 2 km.
Checking with others, it's common after a THR. It is improving compared to last month. I do 3km/36 minutes & my heart rate is in the upper 130's.
That's about the max I can do until the hip fully heals.

 

[Llama]

Great work. Stick with it and I'm sure it'll keep getting better.

 

[Cate]

Doing well, Mike

 

[mddolson]

After 3 weeks of walking the hip is improving. I'm walking 3 km/33 mm pace. The muscle spasm in my glute seems to have gone by the way side.
Checked my weight this weekend & I'm up 5 lb/2.3 kg, so I need to up my efforts & adjust my calory intake.

 

[Llama]

Great to hear your glute has improved! 3 k in 33 minutes is quite respectable if you ask me.

 

[Cate]

Glad your hip is improving, Mike. You’ll soon shift that 5lbs I’m sure

 

[mddolson]

I haven’t checked in in a while. Here is today’s 4 km walk with Bella.

 

[Llama]

Great to see you do so well. Any pain left?

 

[mddolson]

Great to see you do so well. Any pain left?

No pain! Just a little stiffness next day when I push farther or longer, which will improve as my conditioning increases.

 

[mddolson]

The walks are going well. I did another 4 km yesterday & 3 km today.
It's a brisk -4°C but sunny & no wind.
Just a little stiffness in the thighs next day.

 

[Llama]

Sounds lovely. I´d love to see a bit of sun again soon.

 

[barunga82]

After 3 weeks of walking the hip is improving. I'm walking 3 km/33 mm pace. The muscle spasm in my glute seems to have gone by the way side.
Checked my weight this weekend & I'm up 5 lb/2.3 kg, so I need to up my efforts & adjust my calory intake.

That's excellent!

 

[mddolson]

Still having stiffness in my thigh & groin muscles. May have over done it a bit. Taking a few days off to recover.

 

[Llama]

Good thinking. We've got to work with our bodies, not against them.

 

[EllyDragon]

you're doing great! I feel unreal inspiration when I read your posts. how do you manage to control yourself? are there times when you don't want to do anything?

 

[mddolson]

A couple of weeks taking it easy, back massages & hamstring stretching has done the trick. Feeling much better.
Took Bella for our usual 3 km/40 minutes walk yesterday & only have a little stiffness in my calves. HIP & THIGHS FEEL GOOD.
Ellydragon, It's quite the opposite for me. I get pissed with myself for overdoing it, & I tend to be impatient, not being able to do more.

 

[Llama]

Awesome! I can imagine the frustration of not being able to go more quickly but your patience clearly paid of..

 

[Cate]

Your patience has indeed paid off. Well done, Mike. There's no rush.

 

[GregG13]

I'm doing 3 sets of 8 reps.
Lat Bar Pull Down 150 lbs
Bench press : 150 lbs
Seated Row : 150 lbs
Over head Press: 150 lbs
Seated Leg Press: 200 lbs
Back Flexing machine: 125 lbs 25 reps
Upper ab crunch machine: 3x 10 & 125 lbs.

I have had some history of lower back strain

I guess those numbers are a bit too much for your age considering you had history of lower back strain....

I think at your age, you'll need to maintain your body structure, balance body weights.

Lower weights at a higher reps and do some walks... Just don't forget to get enough rest, eat well balance nutrition foods. good luck man!