Category: Niet gecategoriseerd

Today was my first long distance cardio work-out. I made my own “triathlon”, i call it TriErglon.

Today i did a large TriErglon

• 10000 m BikeErg
• 5000 m RowErg
• 2500 m SkiErg

Lets call this a mini TriErglon

During the BikeErg training my heart rate was high: 144 bpm.and average 131 bpm. and 264 active calories burned.
The Rowing and SkiErg together resulted in 385 active calories. Heart rate high: 144 bpm and average 130 bpm.

Good thing of this work-out was that my blood-sugar dropped from 17 + to 7.7 mmol. Its remarkable what your body can perform, even after so long in a wheelchair and nasty foot problems.

Today, January 3 we go one step further, I try to row again. Guess what, it worked out fine. No blood loss although the wound is still a tiny bit open. Don’t tell the surgeon, they like to rest a lot. The pressure on the front of the foot is not to bad.

I did 2500 easy meters, nothing to heavy or fast. I have to get used to the movement again.

For strength training i did some back exercises:

• Reverse fly’s with elastic band, seated and arms stretched
• Seated back row with stroops elastic

Ended the workout with 2500 m seated basic SkiErg.

1-2-24, we were all out of bed very late, I wonder why? Happy New Year all.

5000 meters today on the SkiErg.

• 1000 m basic SkiErg
• 1000 m 2 hands left 2 hands right
• 1000 m Alternating or one arm pulls
• 1000 m Julia’s (auch)
• 1000 m basic SkiErg

Again no load on both feet, so everything seated.

sit ups, 5 x 20 reps on the abmat. Touch in front and touch behind the head.

AM work-out 1-4-24

I found out yesterday that i could row on my RowErg again. That was great news, (my surgeon may think different) i did not loose any blood, my stitches are still in at the front of my foot. I have to go easy on the feet, so no heavy use of the legs. Easy does it for now!

I did 5000 meters on the RowErg with an average heartbeat of 124 bpm. I burned 232 active calories in 41 minutes. I have to admit it is not a big time, but its getting better each day. Wishful thinking)

Active exercise is a powerful medicine!

PM work-out 4 January 2024
Back and Biceps, almost 40 minutes of strength training. Heart rate low 92 bpm, high 152 bpm, average 126 bpm and burned active calories 199.

-one arm seated Kinetic pull, 4 X 10 left and right.

-Seated Y-bell one arm bent over row 4 x 8 left and right

-Seated two hand Stroops elastic back row 4 x 10

-Power reels splitter, 6 x 10

-And for the biceps, the one arm Y-bell curl, seated off course. 4 x 10 each arm.