How long will it take me to get fit again

I am in rehab from an injury.  I am in the rest phase, or the "unload" phase.  So I have to curtail activities for another week.  I am following orders and doing the physiotherapy exercises - I do not wish to do harm.  However, I am an advocate of exercise.   I like to discuss the every-increasing number of benefits of exercise for the mind, body and spirit.  So, while I am behaving myself, in the back of my mind, I am concerned with getting my fitness back, so I don't lose those benefits.  Yikes, even, the immune system is enhanced with exercise.  My mood is better on the days I exercise. As I am ageing, I am keen to be strong, keep flexible, keep mobile, and generally, keep up.

So, I was grateful to read an article in the New York Times, "How Long Does It Take To Get Fit Again?" by Knvul Sheikh, 30th January, and updated, 7th February 2023

In the first paragraph it states "use it or lose it".  Where have I heard that?  It continues "While regular exercise can improve heart health and increase strength and mobility, taking weeks or even months off can reverse many of these benefits"

However, even in an intense exercise regime, rest days can be prescribed. In the article  Dr Kevin Stone says "Muscles become used to the stress and the testosterone, the adrenaline and the endorphins .........when you take that away, the body initiates a muscle-loss program" uh oh.

To forestall this, in say, bad weather, Doctor Coyle suggests exercise snacks - a few minutes a day of interval training might be "sufficient to keep blood volume elevated and mitochondria relatively high.  

There is good news, too.  If you have been exercising regularly prior the break in training, "levels of fitness remain above those who are sedentary."  phew!

In this context, the article discusses "Muscle Memory"  I hope it is better than my regular memory, tee hee. 

It might take around 10 to 14 days to recover with moderately hard workouts.

So, to summarize.  It is not the end of the world if I need to take a break.  Yes, I will lose fitness and strength, but once I get the green light, I can resume an exercise schedule.  It will feel difficult, at first, so I will start off gently.   

How about you?  Have you taken a break from exercise, or morning walks?  How did you feel when you resumed?  Let me know. 

Sandgate Class Resumes Tuesday 28th February

Tuesday 28th February Sandgate Town Hall

While I hope that the Tuesday morning coffee/walk meetings went well, I am glad to announce that the Sandgate class is on, live and in person. 

It will be a class with a difference -  A circuit class format which is comprised of different work stations.  These will either be a strength challenge or a cardio challenge.  

Participants work at their own pace, of course. This means you can work harder, really extend yourself, or slow down, even take a seat if you want to catch your breath.  

The second part of the class will be in the usual form, balance, stretches, leg strength, abs with some participants on chairs and some on the floor.  You will need your weights, cords and balls and a drink of water.  You will need a mat if you are on the floor.  

I will need a little assistance to set up five chairs on either side of the room.

A blast from the past

 Here is a pic from Nundah Activity Centre

Faye, Gwen, Maree and Me.

a Birthday Poem

 My friend Chris just bought a Stag, and he celebrates a big birthday.  So here is a poem:-

Jabberwocky -  the first Draft, by Lewis Caroll.

STAGGERWOCKY

`Twas brillig, and that slithy John*
  Did retire and gimble on the waves:
All mimsy on the borogoves,
 And there John’s boat did stay

"Beware the Staggerwocky, my son!
  The jaws that bite, the clutch that catch!
Beware the Top Gear host, and shun
  The frumious Clarksonsnatch!"

Chris took his new Ipad in hand:

  Long time the manxome stag he sought -

So rested he by his bandersaw

  And stood awhile in thought.

And, as in uffish thought he stood,

  The Staggerwock, with eyes of flame,

Came whiffling through a Melbourne wood,

  And burbled as it came!

One, two! One, two! And through and through

  The credit card went snicker-snack!

He BOUGHT the beast, and with his wife

  He came galumphing back.

  

"And, has he slain the Staggerwock?

  ......Och Aye, a brand new toy!

O frabjous day! Callooh! Callay!'

  He chortled in his joy

`Tis brillig, and the Twidle lathes 

  Do gyre and gimble in the shed;

All mimsy is the staggerwock,

  Now home, in Reesville, is its bed.

Chris's brother, John, moored his boat in some backwater in England.

Morning Coffee and a walk at Sandgate Tuesday 21st 10.00am

While I am still recovering, the class will be meeting for coffee across the road at 10.00am Tuesday.  There is an option of setting off for a walk to the cliffs..a 30-min round trip.  Then coffee.  Otherwise the table is booked for 10.00am just chill and wait for the walkeers. 

Not soooo hot this week.  See you in person on 28th.

What I did over the summer break - Cooking

There is an excellent dahl - Ma Ki Dahl.  Very creamy and flavourful.  I saw it on SBS.  I have succeeded in making in quite a few times. Yum and vegetarian, too. 

I am calling it "Salvador Dahl"

Here is the link:-

https://www.sbs.com.au/food/recipes/ma-ki-dal

The people at our place love artichoke - here is an exciting idea from ABC Everyday.

Lobster-Less Rolls - made of artichoke.. yum.

Here is the link:-

https://www.abc.net.au/everyday/hetty-lui-mckinnon-artichoke-lobster-inspired-roll-vegetarian/101875850

What I did over the summer break - Reading

 We both love, love, love "Lessons in Chemistry"  By a brand new author.  So exciting, clever and thoughtful.

Highly recommended.

What I did over the summer break - Recordings

 I tried some new technology for the online classes.  Interesting new content.  "Habit of the week" on YouTube. A new microphone - different settings.  Woohoo.  

Why not join my online classes?.  It's lots of fun.  Let me know if you are interested.

What I did over the summer break - Sauerkraut

 We are very interested in the micro biome here at ours.   So having more time over the summer break I wanted to try to make some fermentations.  Then I found this video clip - "Sauerkraut for beginners".  No excuses.  In the video, it was great to see the various stages..  It gave me the confidence to have a go myself.   

Here is the link:-   https://www.youtube.com/watch?v=elfcTldepX0

Let me know if you have made some fermented vegetables.   I made some spiced beetroot wine once, and it was not okay - I wouldn't recommend it.   I took a sip and I felt it in my eyebrows......tee hee

Exercise class is back in Sandgate

 Fellow travellers,

The Sandgate class is back. Tuesday mornings at 10.00am.  It is so great seeing each other again. The hall is air-conditioned.  We talk about exercise, good health and posture.  We all feel a bit bushed after class, and we wind down together with a coffee across the road.  There is a buzz for the rest of the day. 

Lift your heels - It is the easiest thing - Habit of the Week

When people  returned to class after the summer break they told that they had been faithfully doing that heel-lifting exercise that we discussed last year. 

The lower calf muscle is composed of particular muscle fibres that don't tire easily. So they have discovered that the simple act of raising and lowering our heels, while seated, for hours a day is not  fatiguing.  We can continue doing that for hours with no ill effects.  The cost is low and the benefits are great.  This small action evens out our blood sugar spikes and therefore our insulin.   This exercise helps our metabolism and helps regulates blood sugar.  Muscle activity invites fuel (blood sugar) into the cells while inactive muscles resist insulin.

This is a fantastic YouTube clip from Andrew Huberman where he discusses insulin and glucose. It is  only 8 minutes. 

Take a look for yourself. This is well worth a look:-

https://www.youtube.com/watch?v=CU4FbEplZQI&t=362s

Arm swing - Habit of the week

 It is beneficial to swing your arms whenever you walk.  Correct walking technique requires a dissociation between the ribs and hips.  If you are not moving the upper body in a different direction from the lower body, our walking style is compromised

Here is a short video that it is 

https://www.youtube.com/watch?v=AQGExa6hZR8