Couch to 5k
I didn't really want to post about this until it was showing some signs of success. But I began to work through Zombie Run 5k. I found it hard, to say the least. I began to cause knee injury and cause some muscular issues. But that's not stopping me. I have given myself space to recover, while maintaining a regular brisk walk daily for 30 minutes and I am about to get back into the saddle. It's been going on and off for months now. But having only done walking for a couple of weeks I am ready to go back to running again. However in doing so, I must recognise that my body is very unfit, I have high blood pressure and I need to take the course at a slower speed than most people because I need to achieve more changes in my body than most people do.
My plan at the moment is to practice my vocal exercises everyday then either walk briskly for 30 or do a zombie 5k exercise for 30-50mins (alternating days). I need to wait until I can do the full week and extra exercises before moving on to the next week. Then I get back in I can rest for a bit and on the days when I am doing the harder exercise, I will need to work through a series of exercises from Fujian White Crane School's Kungfu system.
Including:
- 10 push ups
- 10 sit ups
- 10 squats (carefully to avoid knee damage)
- 1000 punches (batches of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
- 20 leg lifts to stretch leg flexibility
- 20 leg lifts to opposite side
- 20 leg lifts to side (with blade of foot)
- 20 leg lifts to side (with toes pointed up)
- 20 upper crane block
- 20 lower crane block
- 20 twin upper crane block
- 20 twin lower crane block
- 20 front, back, side thrusting kick
- 20 triple upper crane block
- 20 triple lower crane block
- 20 low, medium, high round house kick
- 20 upper, lower, upper crane block with supporting hand
- 20 lower, upper, lower crane block with supporting hand
- 10 Double Mad crane kick
- 10 Uppercut
- 10 Back hammer fist
- Shuffle forward, Twin punch, Twin palm strike, shuffle back, washing machine, grab, downside
- Tiger swipe
- Tiger strike
- 1st pattern
Following some minor injuries, I had to take a break from this, but I am walking every day and soon as I am off some antibiotics (today is my last day), I will begin practising running again, but I will stay at "week 2" till the end of January and "week 3" through most of February before proceeding because I could not go straight to the week 4 exercises without severe cardiovascular issues, regular muscular injury and inflamed tendons, last time. Taking it slow, but always progressing is the key to success in exercise. When I am confident with the exercise and it is getting easier, I will re-introduce the kung fu. I am also applying for an early trial of Alter Titan a similar app which turns exercise into a video game!
Okay I'm really listening to my body and trying to do week 1 nice and slowly for a few weeks which has taken me into February. I really hope I can catch up and complete this before Alter Titan is released. I want to complete it
Graeme