As I am maturing (or some might say…just getting older), I find that my body is less forgiving of the sins of the day before. I feel more stiff and creaky. This makes the stretching after cardio even more important.
After the treadmill, or walking outside, stretch out your quads, hamstrings and calves.
You can stand on one leg, bending the opposing leg behind you toward your bottom, holding the stretch. Try to do a calf stretch against a step rise or any unmoving rise, one leg at a time.
After using the elliptical, stretch your shoulders, back, quads, hamstrings and calves.
After bike riding, roll your neck, stretch your chest, quads, hamstrings and especially your calves. Raise your leg up onto a high, stable surface with the other leg up onto a high, stable surface, with the opposing leg firmly engaged on the ground (don’t hyperextend). Bend forward slowly (engaging your core to protect your back). Hold the stretch, but don’t bounce.
10/23/10- Saturday Workout Diary:
bike, out doors - 60 minutes, 14.23 miles
10/23/10- Saturday Food Diary:
Breakfast-
Organic steel cut oats, 2 tbls blueberries( 165 cal)
1 cup egg whites (120 cal)
A.M. Snack-
1 cup egg whites, 1 cup spinach, 1/3 cup spaghetti squash ( 120 cal)
yellow sweet pepper( 26 cal)
Lunch-
5 oz. baked cod( 80 cal)
Salad,2 cups organic spinach, 2 tbls wheat berries, 3 asparagus, 1/4 cup broccoli slaw, 1 orange sweet pepper, 2 tbls white beans (130 cal)
P.M. Snack-
3.5 oz chicken ( 155 cal)
Dinner- restaurant
4 scallops over pumpkin puree' (265 cal)
wilted purple cabbage with vinegar dressing over (121 cal)
mashed parsnips (70 cal)
Dessert:
homemade popcorn (90 cal)
TOTAL CALORIES: 1325
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