Item

Anyloop & Garmin

Exercises etc

Sleep

P:6'26" hr -  (Also I've been taking a 30 minute midday nap lately to make up)

On-bed exercises after waking x 40 mins - y

Blood Pressure

20 May, 2025,

7:39 pm,

106/57 sys/dia 

 HRV

- Anyloop watch

night   14-86  ms RMSSD  

day 14-85 ms

average 72 ms

Kubios app 98 ms RMSSD (waking; 4 minute sample)

 Heart Rate

 (A) 68; G 55 resting [unreliable]

 HR Range 24 hr

 A 46-146  bpm;  Garmin 58-132 bpm

Resting & exercise

PUSHUPS, UPPER BODY

Y Pushups 55

n 12 kg double handed Kettle bell swings 10 x10 reps

y 7 kg single handed cross-body kettle bell swings 10 & 10 x 10 reps

y 10 kg frontal lift x20 -

WEIGHTS & EXPANSION BANDS

Y Weights 2.5 kg arm lifts x 20; Y Expansion band x20, then compression with the Pilates ring, - both 4 positions

Y Battle rope 100  +y Pushmepullyou x  50

ELLIPTICAL & TRAMPOLINE & STEPPER & WHOLE BODY VIBRATOR & SPRINTS

STAIR CLIMBING

BALANCE

y Elliptical - 100 HIT x3  + sun breaks x3 => y Reduced resistance to zero for aerobic speed building

n[Now each HIIT set changed to 5x 20 seconds true HIIT + 20 seconds rest]

n  Trampoline: 8 sets of 5x 20 fast run steps with 30 second interval breaks; 2 sets of 5x20 vertical rebounds . All this is better for raising heart rate than the elliptical as I've used it up to now

y Stepper - 100

n  Whole Body Vibrator - 1 x 10 minute sitting

n 75 metre "Sprint" x12 morning; x0 evening

n  climbing 40 stairs x 20 times (2 steps at a time)  = 800 steps

Y Toe to toe "tightrope" balance walking

RED LIGHT & AROMA

Y- sun x3  (elliptical recovery period)

y Infrared cap x10 min; n chest & trunk; n thigh tops; n face x 10 min;    Y Eyes; n nostrils; n each ear; n crotch ... x3 min each

N Blue light: stomach & back x 10 minutes each spot

Aroma sniff collection - Y

WALKS & RUNS

1) In-house walk-jog   minutes

2) Street walk or jog

n in-house  x 40 minutes

2) y  x2

STEPS

Garmin all day

Anyloop all day

11417 steps

10553 steps

 (These trackers never agree, even with themselves about anything on the same route day to day. Makes you wonder)

DAILY DISTANCE

(WALK OR RUN)

Garmin all day

Anyloop all day

8.8 km

7.27 km

ISOMETRIC HOLDS ETC

Isometric holds >>

https://www.youtube.com/watch?v=7U-woZOWF5s

Stair decent exercises:  https://www.youtube.com/watch?v=DDP_2Z3ipVA

Archilles & ankle tendons: Ziller at https://www.youtube.com/watch?v=8kKoPaGp-gw

The Movement System (18 Feb 2025) "Why Your Tendons Are Weak: The Science of Building Tendon Strength" @ https://www.youtube.com/watch?v=GvxD0zn6-B4&t=35s  - Protocol: Isometric @ 70% of loading ability x 30 seconds x 3 to 10 reps x twice a day x alternate days for recovery + avoid plymetric stress on that tendon + Recovery time: 2 months minimum .

How to Fix Your Front Neck Pain | STEP-BY-STEP Guide  https://www.youtube.com/watch?v=41h41ExTh08

n  Each foot - stand on toes 30 seconds x 3 sets Y

n Heel dips from a step x10

Y 3 set of 10x bum down to the floor deep squats using a 5kg counter-weight

y 20X 90 degree squats - 1 sets (through the day)

n fixed isometric 90 degree squat 30 seconds x2 

n Static lunge each leg x5 Y

y Superman hold 30 seconds x 3 sets Y [on stomach, arms & legs raised]

n  Isometric 90 degree @ 30 seconds pushup hold x3 Y

y  Isometric body hang @ 30 seconds x3 

Y Grip exercises - fingers & palm, fingers & thumb x20

n Isometric ankle raises for archilles/soleus (3 times body weight ideal) 12 kg; 30 seconds x 3 to 10 sets + 30 seconds rest - once during day + alternated days

n Isometric foot lifts for tendons (3 times body weight ideal) 12 kg; 30 seconds x 3 to 10 sets + 30 seconds rest - once during day + alternated days

y Isometric hold for neck STM, left & right (3 times body weight ideal) 12 kg; 30 seconds x 3 to 10 sets + 30 seconds rest - once during day + alternated days

y Isometric overhead stretch band pull lying horizontal - 30 seconds x 3 to 10 sets (also draws in belly muscles)

y Isometric 12 kg kettle bell behind back, grasping with both hands and with a tensed backward lean as far as possible

y Isometric finger squeeze, each hand 30 seconds x3

y Isometric toe squeeze, each foot 30 seconds x3

n One legged Romanian 12 kg lift

Y Farmer's Walk 2 sets of 24 kg x 2 minutes

 y Pilates ring x10 in each position: ankles (in, out), knees (in, out), chest (in, out), head (4 directions)

y Isometric head raises from lying - each side & centre - 30 seconds x3 sets

Y walking around the room on the balls of feet - to limits of tolerance

FAST TWITCH (ANAEROBIC) - RESISTANCE & PLYOMETRIC

y Chin up + pull up + side up on doorway bar - each x2

y Hanging pullup to standing x10 from each handhold

n  Plyobox step up & down @ 10 each leg x 1 set

n Toe bouncing x 30  @ 4 sets a day (= skipping)

n Stepping down from a low stool x10 (i.e. practice going down stairs)

n Chair jumps x 10

n Wall bounces x 30

y 3 kg weighted ball tossed hand to hand  x30

n 12 kg kettle bell swings double handed between the legs x 10

y 7 kg single handed cross-body kettle bell swings 10 & 10 x 10 reps

n Feet on the WBV while sitting  1x 10 minutes

SLOW TWITCH - BLOOD GLUCOSE ENERGY

n unloaded SPU (Soleus Push Up and Tibial muscle pullups x 5+ minutes each

n loaded slow SPU, sitting with a 12 kg weight on the knee 10x by 3 sets