Daily Workout(s)

Where I was to where I'm at...

Dec 9th - heart attack... Dec 11th - released from the hospital...

Dec 20th - 1st followup with the cardiologist and released to begin "activity"...

basically I have no guidelines... refereed to Cardiac Rehab for them to provide HR activity guidelines... the earliest appointment I could get was Jan 18th, 2 days from now...

Dec 21st - so let the "activity" begin... so I started walking... and adding...

Dec 30th - bought a Garmin HR monitor... I'm not one for gadgets, but I needed an idea of what my activity is looking like...

Dec 31st totals :
10,256 steps...4.9 miles...resting HR avg 54 bpm... HR max 102 bpm

daily average totals from Jan 4th to Jan 16th (12 days with 1 easy day)

12 of 13 days - 11,000 to 13,000 steps/day... 5 - 6 miles/day...
avg resting HR 48 bpm - 55 bpm... max HR 108 bpm - 121 bpm...

single workout totals :
~3.5 miles... ~7,500 steps... avg HR 88 bpm

a single workout :

walk with 2.5 lbs /leg ankle weights... carry 3 lb dumbbells...

while walking one set using dumbbells is:

25 x hammer curls or cross chest curls... 
       alternate (1) set of curls between each exercise

25 x straight arm raise front (single arm)

25 x curls (single arm)

25 x straight arm raise side (both arms)

25 x curls

25 x triceps rear press (both)

25 x curls

25 x curl to shoulder press (both)

25 x curls

25 x horizontal chest to straight arm butterfly's (both)

25 x curls

25 x front punch (alternate)

25 x curls

25 x chest to overhead vertical butterflies (both)

repeat this 3 x... (each arm lifts 3 lbs 1050 times)...

Two goals that I want from Cardiac Rehab on the 18th :

be let loose to do what I want (ride)...

get off of all the drugs ASAP that make me feel like crap...

30 Days plus 1

A month has passed by and a good time for an update on the recovery...

This is a recovery in slow motion... it seems like I've come so far with how I now feel compared to when I was released from the hospital Dec 11th... from being exhausted walking to the mailbox and back to now walking 3-4 miles a day, that sounds great... and it is... kinda... but that's a long way from riding a bike a 100 miles or so...

I still do not completely understand what happened and the resulting damage to my heart... or how long or even if there will be recovery, and to what degree... plus there are lots of questions of how to optimize recovery without doing to much and going backwards... 

Garmin Vivosmart HR+ 
bought this so I could monitor HR for my activity... this way I can measure and compared the number of steps, stairs etc in volume and HR data day to day... generally the max range of my HR when walking now has been in the upper 90's, with getting up to and over 120 a few times... the 120 range is uncomfortable right now and may not be helpful... my resting rate has been in the upper 40's to low 50's... January 18th is my first assessment at Cardio Rehab... hopefully this will provide more definitive structure of what I can or should not do...

my weight has stabilized to 118-119 lbs for the past week or two, so I've gained back ~4 lbs...

Zoll Life Vest
this was supposed to be a 3 month time frame but I am done with wearing this as of yesterday... with well over 30 false alarms in a month, yesterday was the final time... the alarm went off while I was walking and I fumbled with removing gloves and getting to the battery pack to cancel the treatment... there is a 40 sec window to cancel and it was cut way to close... no more... its too nerve racking to deal with... I could add quite a bit more regarding this device...

so that's all for now... I waver between being motivated and enthusiastic to being  frustrated and resigned... patience is the key and not easily adhered to...