2019-07-05

Greetings friends!

I'm having a pretty bad lower back pain since yesterday. Since I started playing volleyball, my lower back was under stress due to my sudden movements when I played the games. Looks like my body is no longer suitable for competitive sports like this anymore.

Time for me to make a change. I have always been active especially in endurance sports. In addition to my normal exercise routines, I often walked the stairs up and down a few times during the workdays in my office building. Last time I checked, my pulse was 120 bps compared to one of my friends' 150 bps right after climbing down and then up 7 floors. But playing competitive sports in a very different story. Some of my friends there would play for 3 hours of volleyball at a night and then played tennis the next morning when all I could do the next morning was rest!

I need to add more strength training in my exercises. Here is a "Minimalist" plan I found from an article and Twitter:

Minimalist workout for all-around strength:
-3x6 pull-up
-3x8 goblet squat
-3x16 push-up
-3x8 lunge
-3x8 single-leg deadlift
(2-3x week)

— Brad Stulberg (@BStulberg)

This workout is not so hard. But consistency is the key. I'm planning to do these after I back gets better. For the length of the article, I am not sharing the detailed descriptions of these workouts. You can find out from the web anyway if you are interested. Good luck!

Have a nice weekend! Cheers!