{"id":878,"date":"2024-09-16T10:55:34","date_gmt":"2024-09-16T08:55:34","guid":{"rendered":"https:\/\/invar.nl\/?p=878"},"modified":"2024-09-16T10:58:20","modified_gmt":"2024-09-16T08:58:20","slug":"new-exercise-goals","status":"publish","type":"post","link":"https:\/\/invar.nl\/?p=878","title":{"rendered":"New exercise goals"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">I&#8217;ve had a bit of a break from exercising, but I&#8217;m almost back at my normal level of fitness. Let&#8217;s re-evaluate my goals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequency goals<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Go to the gym 1-2x per week (shorter bouldering session + StairMaster cardio session)<\/li>\n\n\n\n<li>Go to an actual bouldering gym 1-2x per week (longer bouldering session)<\/li>\n\n\n\n<li>Breathing exercise 1-2x per day &#8211; Buteyko breathing, Wim Hof, whatever<\/li>\n\n\n\n<li>Short home exercises on non-gym days &#8211; any of <a href=\"https:\/\/invar.nl\/?p=811\">these<\/a> routines<\/li>\n\n\n\n<li>Aim for 6 active days and 1 rest day per week<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The first two I&#8217;m already doing. I&#8217;m starting with breathing exercises today, I think I should work on making that a routine before I pick up home exercises again.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Body parts I want to work on<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improve big toe muscles (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Abductor_hallucis_muscle\">abductor hallucis<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Flexor_hallucis_longus_muscle\">flexor hallucis longus<\/a>), both strength and neuromuscular awareness. I need to work on these to improve my posture chain and prevent foot\/ankle\/knee\/hip pain and injuries. For instance <a href=\"https:\/\/www.thebiomechanicsmethod.com\/2017\/08\/18\/is-your-big-toe-causing-your-foot-ankle-knee-hip-and-back-pain\/\">this<\/a> exercise<\/li>\n\n\n\n<li>Finger tendons. I&#8217;m scared of injury so I&#8217;m very careful with these, which means that they&#8217;re most often the limiting factor in my bouldering sessions.<\/li>\n\n\n\n<li>Forearm antagonist muscles. Climbing strengthens some specific grip muscles in your forearms, and I&#8217;ve noticed that if I don&#8217;t work on the antagonist muscles as well, I eventually get elbow issues.<\/li>\n\n\n\n<li>Core strengthening. Working on this has improved my climbing much more than I thought it would.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Fitness tracking goals<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">I&#8217;m really not a fan of apps, but for bouldering, <a href=\"https:\/\/toplogger.nu\/en-gb\/home\">Toplogger<\/a> is great. I would like to use it more consistently. Unfortunately my local gym is not on there, but the actual climbing gyms I go to are. I want to use this to track my climbing level.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Besides that, I want to use some sort of habit tracker for the following things:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Breathing exercises: when, how long<\/li>\n\n\n\n<li>StairMaster: when, how long, how many steps<\/li>\n\n\n\n<li>Bouldering: when, where, how long<\/li>\n\n\n\n<li>Exercise: which routine, how many circuits, exercise specific things<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Since I don&#8217;t like apps, and I always forget spreadsheets, I&#8217;m thinking of doing something on this website. Perhaps I can use a WordPress plugin or write something myself. To be continued.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve had a bit of a break from exercising, but I&#8217;m almost back at my normal level of fitness. Let&#8217;s re-evaluate my goals. Frequency goals The first two I&#8217;m already doing. I&#8217;m starting with breathing exercises today, I think I should work on making that a routine before I pick up home exercises again. Body [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56],"tags":[],"class_list":["post-878","post","type-post","status-publish","format-standard","hentry","category-exercise"],"_links":{"self":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/878","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=878"}],"version-history":[{"count":2,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/878\/revisions"}],"predecessor-version":[{"id":880,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/878\/revisions\/880"}],"wp:attachment":[{"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}