After the first month, I was able to start adding a gentle weights programme, which would not strain my abdomen, back into my regime. As I was restricted in the amount and type of weights I was able to lift the programme involved cardio in order to increase the workload to keep my heart rate up.
During this period I aimed to do a minimum of six exercise sessions a week comprising 4 cardiovascular sessions and 2 weights sessions.
As in the previous month, my cardio sessions lasted 40-60 minutes and comprised either a session on the treadmill, a walk up Mt Eden or aerobics classes.
Weights Programme
|
Exercise |
Sets |
Weight
(Kgs) |
Reps |
|
Upright Row |
3 |
13 |
30 |
|
Tricep Push Down |
2 |
18 |
30 |
|
Bicep Curl |
2 |
5 |
30 |
|
Lunges |
3 |
0 |
15 |
|
Incline Bench Press |
3 |
13 |
25 |
|
Single Calf Raises |
2 |
0 |
20 |
Note: This programme was preceded with a warm-up of 8-10 minutes on the rower. I did 3-5 minutes of cardio work between each set of repetitions to maintain my heart-rate. The programme finished with a cool-down consisting of an easy 3-5 minutes on the cycle.
The programme was devised by my personal trainer, John Wills of Lifefit in Albany, Auckland. Telephone: (09) 415-0600.
