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Tuesday, April 20, 2010

My exercise prescription




I have added above the exercise prescription I received on visiting Dr Slonim in 2005 - I should emphasise that this was specifically tailored by Dr Slonim for me after a number of tests. I have changed the regime substatially since then, but crucially retain the same overall regime -ie slow warm up and then graduall increase to maximum exercise. i also now push myself in the final stages of the workout with higher pace or higher incline and then ease back before having one final push.

Cricket - my saviour??

As I have said before I am lucky in that my McArdle's is quite mild - i now believe that my lifelong passion for cricket, thanks dad!!!!!!!!!!, has had a role to play in making my battle against the disease at least possible. I recently came across some old school reports, which highlight how the game has helped me. After the first term, aged 11, my Housemaster, a lovely man, had this to say:

"He is a pleasant, courteous and willing boy, perhaps a little shy. He tries hard at rugby but it is likely that his main contributions will not be on the games field."

rugby in truth was a real challenge for me - as any McArdle's sufferer could imagine - much too physical. Cricket was a different matter. I had the advantage over many others in that i had been schooled in the game since a very early age by my father, who in another era might have played at a higher level than village cricket, where he excelled, while it is a game where reflexes and timing are as important as muscle strength, and so I was able to compete - certainly McArdles prevented me from being as good as i might have been but cricket meant i kept active and helped my self esteem no end:


After the summer term the same Housemaster had this to say:

"The advent of the cricket season has revealed a new dimension to him: enormous confidence. he has performed well in this sport both for the house and the school and i hope that it will lead to a continuation of this present exuberant attitude."

Cricket has been the one sport i have been able to hold my own in and has been the incentive to fight the disease and to keep moving. While i am not playing here in Singapore I hope to resume my career when we eventually return to the UK, as i want to play alongside my son and that is one incentive to keep exercising to prolong that possibility.

Thursday, March 11, 2010

The benefits of a career break - back on track

Two weeks into a career break - a delightful opportunity to spend time with the children, lose some weight and devote the mornings to exercise, and, after having let things go in the last 6 months I am doing well. A routine is being established- morning dog walk, starting slowly, an hour in the gym, on the treadmill and then a 20 minute walk to the shops, and back if shopping is not too heavy. Twice a week my 7 year old has swimming lessons, rather than sit and watch I am getting in the pool and doing laps- dragged along eldest daughter(12) and son (10) and while the former comfortably beat me kept pace with the 10 year old and did 20 lengths - room to improve though and working exercise in to daily life is a real benefit overall. feeling good.

On the treadmill am finding that gradually increasing tempo and incline for the first 50 minutes, then dropping both for 5 allows me to then operate at a higher incline and pace for the last 5 minutes- enjoying sweating through exercise again. Have even managed to attack several flights of stairs on my shopping walks - of course i approach seizing up but stop just before and find recovery is speedy. That seems to me to be a key -know when to rest, ease up and then carry on....................................

Sunday, February 21, 2010

Two questions

Does anyone famous have McArdle's?

How to we change GP protocols to get earlier diagnosis? I had several instances of rhabdo but was always sent for kidney tests- never CK levels- was I just unlucky?

Answers by comment below please.

Did not use it and lost it!!

Well it has been a busy few months and after a few weeks feeling off colour and a hectic travel schedule I slipped out of the excellent exercise regime I had set. Several months later and I have certainly regressed and find keeping up with the children more of a challenge, while wieght lost has been regained.

That's the bad news - the good news is I did make it to the gym last week and it was not as hard as I expected. In a weeks time I finish with J. P. Morgan and will take several months off. I intend to blog daily and set myself some goals for the end of March and then April - weight loss and an exercise target will be the keys - and I intend to track diet and exercise quite closely,which I hope will help others with this same condition.

Was amazed to see the number of hits to the blog when I logged in today - if yiu have found it helpful please do comment.

Tuesday, September 8, 2009

Back from another week in Koh Samui and despite three weeks in the UK with little exercise now a trim 76kg and on top form in the gym. After two weeks back managed 50 minutes today with an average gradient of 8.4 at an average speed of 5.5 kmph, all done through gradual increase. At the end of that session I was then able to jog at an average speed of 7 kmph for 15 minutes without too much discomfort.

75kg in sight and hoping for further improvement in the gym, where i am no longer the slowest person in the room and actually come of the treadmill perspiring from exercise, which is a fun new feeling!!!

Sunday, June 14, 2009

In one piece

Somewhat surprised come Saturday morning with being able to get up and dressed unaided. Minimal stiffness despite quite a lot of playing time during two hours of touch rugby. Now Monday and no residual stiffness at all so long warm up and post game stretching clearly beneficial. Next step cricket!! But more gym time first.