While I know I can survive without working out, it’s something I genuinely enjoy doing. Oh- and it makes me feel good. No shocker there. I don’t want to delay my recovery for literally one minute, but my doctor gave me the green light to do upper body and core exercises. After a few weeks of consistency, I figured it was time to do a little check-in. Obviously, my doctor’s recommendation isn’t universal for all injuries so talking to YOUR doctor is crucial. What works for me, might not for you…and vice-versa.
What can’t I do? No running, jumping, skipping, hopping, biking, swimming, stepping,
laughing. My injury is the best excuse I’ve ever had to avoid burpees. Although, I guess I could try one-legged burpees. I laughed typing that because we all know I would do one and stop. As for swimming, which is typically the injured runner’s go-to form of non-impact cardio, my doctor said it would take longer to heal if I swam (because of the placement of the fracture). Therefore, not swimming was an easy decision to make.
No cardio? Yes, and six weeks strong. I guess I’m doing ok with the whole lack of endorphins because I’m still happy and haven’t shot my husband yet.
So, what can I do? Weights, mainly upper body. I can do squats, clamshells, donkey kicks and things that don’t involve me pointing toes or standing on one foot.
Side note: I fortunately/unfortunately got a long-term sub for my spin class. I could teach off the bike but it’s better for the class if the instructor rides (I think).
I was actually a little conflicted on how to get back into it after time off. Here’s what I was thinking: getting back to running after time off is one thing, getting back to other forms of exercise, which I admittedly neglected during 10 weeks of marathon training, is another. I knew I wasn’t at the level I deemed “fit,” but reminded myself that you have to start somewhere and focus on what you CAN do. This means that my dumbbells were lighter, workouts were shorter and everything was done with ample rest.
I’m not a personal trainer or “qualified” to give workout recommendations, but I’d like to share what I’ve been doing and what I’ve found effective. Also, many of my workouts have been done in my apartment. I have minimal equipment (kettlebells, an exercise ball and yoga mat) but those pieces, combined with body weight moves, can make for a good workouts. Just bodyweight moves are super effective, too.
Here are a few of my go-to moves lately:
-Lateral pull downs
-Ab rolls (?) on the ab roller
Instead of the usual 3 sets of 10-12 reps, I sometimes vary the programming to avoid boredom. I like doing pyramid sets (4 reps, 8, 12, 16, 12, 8, 4) and drop sets (perform an exercise until failure and then reduce the weight and continue).
For the past 3+ weeks I’ve strength trained 3-4x a week and focused on one or two body parts per workout. The fact that I’m in and out of the gym in less than 25 minutes makes me want to question the effectiveness of the workout, but I know very well that you don’t need to camp out in the gym to see results.
My legs have lost muscle and I’m sure my endurance is shot, but both WILL come back. Until then I’ll be up in the gym just working on my (upper body) fitness.