Thursday, March 19, 2020
This is a report on my adventure using a 1913 vintage resistance programme using stupidly light dumbbells and high repetitions written by Professor Attila. This report covers my first 60 workouts. The workout sequence is 6 days a week with a day of rest. Due to my age, 83 and a history of two incidents of AFIB I began doing just the first 4 exercises of the programme with 2 pound dumbbells, adding the next two exercises every fifth workout with resting 30 timed seconds between each exercise. After the 40th workout I dropped the 30 second recovery between exercises only taking a few seconds to shake out the just used muscles to restore blood flow. After the 48th workout I increased the number of repetitions of each exercise to between 20 and 40 depending on the exercise. By the 60th workout I was doing 17 of the exercises each workout in under 18 minutes
Results of the first 48 are an increase in obvious muscularity in the muscles exercised, a reduction in the creepy skin of my arms and an overall reduction in the fatigue from the work out. A photo was taken at this point to record the results.
Beginning with workout 61 the dumbbells were increased to 3 pounders with no decrease in the number of repetitions. The additions of 2 exercises every 5 workout will continue until all 27 are included in the workout sequence.
In addition I added a muscle control workout every night just before sleeping. While lying supine starting at the top with the trapezius muscles I flex each muscle or muscle group 20 times progressing downward from back to front with each muscle or muscle group.. The muscles are flexed without generating any physical movement of the affected structure. I work down to the lower legs then move to the arms. Then I repeat the sequence doing a 12 second isometric contraction of each muscle or muscle group.
Comments as to the state of my mental health are not to be offered.