Work Cycles, Rest & RPE

I try to exercise 5 days/week as per Can-Fit Pro's guidelines for exercise:

Flexibility 4-7 days/week
Cardio 3-5 days/week
Strength 2-4 days/week

That gives me 2 rest days per week. On active rest days I still stretch, take a walk with the dog, do some tai chi or yoga- something very easy going just to stay fluid and in motion. On dedicated rest days I do absolutely nothing and it's a mental exercise at least!

Since the half marathon in May I have been making a push with my workouts. My last work cycle was 11 days followed by 2 days of rest- 1 active and 1 dedicated. Today was Day 7 of this cycle, and after 6 consecutive days of high intensity interval circuit work I decided (or rather my body dictated) to have a low impact cardio day- to get the blood pumping but with minimal effort. This morning I logged a nice 6K walk. Later I rode the stationary bike at an steadily increasing then decreasing pace for 30 minutes:

4 minutes HR 120 RPE 10
6 minutes HR 130-140 RPE 12
4 minutes HR 150-160 RPE 14-15
3 minutes HR 180+ RPE 16-17
4 minutes HR 150-160 RPE 14-15
6 minutes HR 130-140 RPE 12
3 minutes HR 120-130 RPE 10

A 30 minute bike ride is a good low impact cardio workout. It is interesting how RPE is adjusted after so many days of high intensity workouts. The effort in the cycling seemed a lot lower relatively today.

Day total: Walk 6K, Stationary cycle 30 minutes

Comments

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed. E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

Stretches for Achy Hips!

Without rehabilitation, the postnatal body has a non optimal core. From Diastasis Recti to pelvic floor dysfunction, inhibited multifidus/lower back muscles (especially in the lumbar spine), thoracic immobility (tight ribs), and possibly abdominal adhesions from a C-Section incision- there are a multitude of maternal physiological impairments to consider. The body continues to perform by enlisting non optimal biomechanics to compensate for the lack of core strength. Compensatory strategies help to achieve the stability, strength and endurance that the core is not providing, but exacerbate deteriorating movements in a snowball effect. This is very evident in the pelvis. When the deep stabilizing core is unable to provide adequate pelvic stability control, the smaller muscles that are designed to help the core take on too much of the task. They become stuck, gripped, and can cause referred pain throughout the body. Knowing to stretch the common overused and v

Kate Rita- Personal Trainer and Diastasis Expert

Search This Blog