Training Digest 021508 - Calisthenics: Ten and Ones
Posted Aug 25 2008 4:05pm
11:20 AM EST
Did a full cycle of 10 and 1’s - this time I began with squats for ten and pushups for 1 rep - with only 1 minute rest between the two half-cycles at the half way mark. This had me sweating big time this time around.
Hard to say how my cardiovascular fitness level is responding. My lungs felt good. Very little congestion, and I felt like I was getting the oxygen I needed. I had a good breathing rhythm going and my entire body felt equally stressed, top to bottom. I have to say that I liked starting out with squats first, followed by the pushup set.
In terms of meds, I took one hit off my inhaler before the workout. I think I should have waited 5-10 minutes after using the inhaler though, rather than immediately jumping right into the workout.
I feel terrific. Though, I must confess, when I do this program I am SUCKING wind brother! I wish there was a way around this. Oxygen deprivation is no fun, and this program seems to throw me into O2 Dep by the halfway mark. I suppose having COPD (CF) makes this sort of program more challenging, but I still want to issue a word of caution for all you peeps: Be careful! Take nothing for granted. Whether you have a chronic illness or you don’t, I have to assume that this program is challenging and will separate the boys from the men so to speak. As I type this, my muscles are shaking a bit, so be warned. Also, talk to your doctor to make sure you can do this if you are not use to HIT circuit type training. That said, I think this program is a GREAT overall conditioner.
One other thing I might add is that as a result of doing squats first my frontal thighs began burning big time while I was doing my pushups! This was especially true by the time I completed my second set of squats for 9 reps.
I think that by starting out with squats the thighs get pre-exhausted. Naturally, the frontal thighs are used extensively to support the body for pushups, so I guess it should come as no surprise that they begin to burn faster than the chest, shoulders and triceps. My thighs got a mean pump!
I may go to the gym, or if not I will use the cables.
TIP: For folks with COPD, respect your limitations. Do not push yourself so hard that you pass out. Also, remove any lose or baggy shirts or sweatshirts for this program. Trust me, when you are performing the pushups the last thing you want is a loose shirt or baggy sweatshirt bunching up around your face and nose, thereby obstructing the intake of fresh air to the lungs. With good air flow, your Oxygen deprivation will be minimized.
In addition, I don’t know about you, but I have allergies. As a result, I tend to have sinus congestion this time of year. This congestion, coupled with small nasal polyps I developed as a kid, can make breathing difficult, especially during exercise. So, depending on how I feel, I may use a nose spray 5 minutes before starting. I also may use Breath-Right strips in tandem with the spray, and this opens me wide up. A clear nasal pathway is essential for proper breathing and Oxygen uptake, even if you breath through your mouth (which you should keep to a minimum. Try breathing through the nose as much as possible until you HAVE to breath through the mouth).