My next training session was geared towards completing my exercise programme. My Consultant and I did more upper body work as well as adding some lower body exercise.
After the 20-minute warm-up, we went over the upper body exercises from the previous session, fine tuning as we went along. My Consultant then demonstrated the Vertical Traction and the Chest Press machines. These two devices are designed to work the back, shoulders and chest areas. Now, to throw some lower body work into the mix.
As my knee was still a bit tender, lower body exercises will have to be introduced slowly. For now the only machine I’ll be using is the Leg Extension. Although It’s primarily geared towards working the quads (quadriceps) it also gives the knees some exercise too. Normally you would lift the weight with both legs working in unison like the girl in the picture. But because of my weaker right leg, my Consultant advised me to work one leg at a time. She recommended doing 10 reps with my right leg, 12 on the left. As the right leg gets stronger, I could push it up to 12 reps.
My Consultant then asked me if there was anything in particular I wanted to work on. 'Abs,' I replied without hesitation. She grabbed a large, purple exercise ball, indicated I should follow and we headed towards some exercise mats. The exercise itself was simple. While sitting straight up on the ball, I was to lift one leg at a time above hip level 10 times each leg. It seemed insultingly easy but I went along with it.
And I was right...to a point. Lifting my leg was easy. But lifting my leg and sitting on the ball and not rolling off was another story all together. The ball was bouncier than I expected and seemed to have ideas of its own. The key here was to lift the leg in a slow, controlled manner in order to keep the ball steady. 'The combination of lifting your leg while maintaining your posture will help build up your core strength.' she assured me.
(NB: Remember, always, to respect the ball. Don't do what this hopeless child did.)
After that was a five minute cool down on the reclining bike.
(NB: Remember, always, to respect the ball. Don't do what this hopeless child did.)
After that was a five minute cool down on the reclining bike.
With my work-out completed, we went into the office where the Consultant inserted my key into the computer. All the information about the machines I had used and exercises I had done was downloaded onto the computer. A few minutes later, I was handed a copy of my very own tailor-made work-out programme. I was ready to solo.
The final step was a fitness assessment. I was pretty sure what the outcome of that wouldn't be pretty. But it had to be done. I couldn't address my weaknesses until I knew what they are.
The final step was a fitness assessment. I was pretty sure what the outcome of that wouldn't be pretty. But it had to be done. I couldn't address my weaknesses until I knew what they are.
Image via Wikipedia
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