Wednesday, March 30, 2016

GROIN PULL?

I think I may have a groin pull. I started to feel some discomfort while on the elliptical machine on Saturday night. I put a cold pack on the area, and took some ibuprofen to reduce any swelling of the muscles. I thought I could work through this problem and I exercised on the elliptical machine again on Sunday and Monday. Each time, during my workout, the pain returned. Each time I followed my session with a cold pack and ibuprofen. Finally, yesterday, I decided to take a brisk walk. After about two miles, again the pain returned and although I finished a six mile walk out and about in Bloomington, Illinois, I definitely struggled for the last mile or so. My speed was greatly reduced and when I returned to my hotel room I used ice and ibuprofen to reduce the discomfort.

It appears that I will not be able to 'will' myself to health. I am going to need to consider staying away from the elliptical machine and fast walking for at least a day or so. I copied the 'home treatment' instructions from WebMd. My area of discomfort has not been nearly as big as the area of redness in the illustration below. Again, this morning, Wednesday, I am not experiencing any pain anywhere...but still I think I must force myself to skip the workout today (at least).

What Does a Groin Pull Feel Like?

Here are some symptoms of a groin pull:

Pain and tenderness in the groin and the inside of the thigh
Pain when you bring your legs together
Pain when you raise your knee
A popping or snapping feeling during the injury, followed by severe pain.

Groin pulls are often divided into three degrees of severity:

1st degree: Mild pain, but little loss of strength or movement
2nd degree: Moderate pain, mild to moderate strength loss and some tissue damage
3rd degree: Severe pain, severe loss of strength and function due to a complete tear of the muscle

What's the Treatment for a Groin Pull?

Happily, a groin pull will usually heal on its own. You just need to give it some time and rest. To speed the healing, you can:

Ice the inside of your thigh to reduce pain and swelling. Experts recommend doing it for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.

Compress your thigh using an elastic bandage or tape.

Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen, will help with pain and swelling. But studies show their effects are controversial especially if taken long-term. Additionally, these drugs can have side effects; they should be used only occasionally unless your doctor specifically says otherwise.

To assist tissue healing, your medical provider will guide you in active stretching and strengthening exercises. Depending on grade of injury, this can start immediately or may require several days of rest. Pain is used as a guide. Too aggressive and further damage may occur.

Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Hotel - Scrambled Eggs w/two Sausages	600	0	0	0	0	0
Quaker - Cinnamon & Spice Instant Oatmeal	480	96	6	12	630	33
Sage - Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
	1,175	121	6	13	632	52
L U N C H
HYVEE - HUGE SPINACH SALAD	1,000	0	0	0	0	0
Chewy Oat & Honey Granola Bar, 2 Bar	200	36	5	2	110	14
	1,200	36	5	2	110	14
D I N N E R
Jason's Deli - ASIAGO POT ROAST SANDWICH	620	50	20	56	1,200	4
Jason's Deli - SPICY SEAFOOD GUMBO	230	26	8	12	1,710	3
Sage - Red Delicious Apple, 3 medium apple	285	75	1	2	5	57
	1,135	151	29	70	2,915	64
S N A C K S
coconut beach - coconut chips	440	40	32	4	440	32
	440	40	32	4	440	32

Totals	3,950	348	72	88	4,097	162
Your Daily Goal	2,837	354	94	142	2,300	106
Remaining	-1,113	5	21	54	-1,797	-55
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 907 extra calories from exercise today

Your Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
Walking	89	1,039
MFP iOS calorie adjustment	N/A	-132


Daily Total / Goal	90 / 30	907 / 590
Weekly Total / Goal	181 / 210	2,408 / 4,130

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total calories consumed 3950 calories

total calories burned 1039 calories

total net 2011 calories

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fitbit day 209
12866 steps

Thursday, June 18, 2015

PRECOR EFX 576i CROSS TRAINER

I has a particularly good workout at the YMCA yesterday. I stepped onto a machine that I have used before - what has changed - is my comfort with these machines and learning how to program my workouts for maximum benefit. The machine I used yesterday was the PRECOR EFX 576i CROSS TRAINER.

Equipment Features

CrossRamp® Technology	With Precor patented adjustable CrossRamp® technology, you can alter the height of the elliptical path your foot travels. Called Variable Stride Geometry™, this allows you to focus on a specific muscle group or all major lower-body muscle groups, so you can work the muscles you want, when you want.

Ramp Angle	20°
Biomechanics	The patented low-impact EFX® motion is smooth and natural, providing the lowest Rate of Perceived Exertion of any cardio exercise system to make your workouts more comfortable, even though you are working out strenuously. The patented motion allows your heels to remain in contact with foot pedals, reducing muscle and tendon stress.

Resistance Levels	20

I set the ramp angle to 20° and I set the 'resistance' to 20. I planned on a 30 minute session - and although I was struggling, I did find myself in a groove and continued for a whole 60 minutes. With the settings sent to 'manual' and the the highest angle and resistance selected I was apparently working on a lot of different muscle groups, that is, according to the display screen.

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 WEDNESDAY MENU

breakfast apples/cinnamon instant oatmeal, 3 apples 760 calories
lunch spicy seafood gumbo, 3 apples 470 calories
dinner Huge spinach salad, goji trail mix, Raw Revolution coconut 1310 calories
snack Special K Bar 100 calories

total caloric consumption 2640 calories

calories burned
8AM YMCA PROCOR EFX 576I 60 MINUTES 831 CALORIES

WEDNESDAY NET CALORIES 1809 CALORIES
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