Hello Bloggers, 

 

Now time for the good news, since I gave everyone semi sad news previous to this post. The good news is I was able to meet up with my friend again at the gym for our day two workout, I had mentioned before that I would change up his workout (John) in order to work on his breathing, cardiovascular capacity and endurance. 

 

Warm-up 

 

  • 10 minute walk on the treadmill at a 3.5 speed, no incline
Workout session:
  • 45 minutes on the stationary bike, 10 minute splits, 1 minute break between splits if needed at a level 3 resistance, keep RPMs at 50 or above, but not over 80. 
Cool down:
  • 5 minute walk on treadmill, no incline, 2.5 speed. 
 
John did great today! he didn't need a break between the splits and kept his RPMs at a steady 60-70 the whole 45 minutes. He didn't stop and stayed hydrated during the workout, he really pushed himself, he gives the credit to his phone because of the music. LOL. I made sure to check on him every 5 minutes to get an idea if he was feeling any soreness or pain in his body, he had pain in one of his knees for a brief moment but it went away soon after, and he started to feel the "good" kind of pain you get when you workout. I am very proud of him for today's performance.  I let him know until his fitness level increases to a point where I think he can handle cross trainer machines, we would go back and forth with treadmills, stationary bikes, outside walks before it gets too cold, and some other cardio exercises I come up with. 
 
I was able to glance over last weeks eating, sleeping, and steps paperwork he turned into me, and he had some good habits going on and beat his 10,000 step goal multiple times during the week.  My only complaint was he wasn't drinking enough water throughout the day and I can understand that because I am not a huge fan of water either and had a hard time wanting to drink it, but now I make sure I stay more on top of it. I think it will be something he will need to stay on top of, and as he exercises more often, I think that will help. 
 
Good job John! 
 
Your fitness blogger,
Shay-lon xoxo

Published by Shay-Lon Moss