Kraftster wrote: steelhammer wrote: Kraftster wrote:
steelhammer wrote:What about low-impact exercise like cycling? Can you do that while you recover? You can still maintain your fitness level and perhaps gain on it. Perhaps you might end up liking it better than running. I was in the same boat 5 years ago and I never looked back at running (sprinting, in my case).
yeah, that's what I'd have to explore. cycling or swimming, I guess. Its not like I wouldn't benefit from lifting during a hiatus from running, I just want to try to maintain some of the fitness level that I was getting back so I don't have to start from scratch all over again.
If you aren't already training with weights, I would highly recommend that as well (sorry for glossing over that). It's not like you have to go to the gym 5 days a week for 90 minute session. Three 30 minute sessions per week would do just fine, assuming you keep up a high intensity level and focus on compound exercises.
Cycling can be approached a lot of different ways. I don't even ride much at all in the city anymore since it's not exactly the safest bet to make. Off-road riding like rail/river trails or mtn biking can be both fun and challenging. Don't get the wrong idea about mtn biking. You don't need to slam mtn dew and break your bones to be successful. There are trails for EVERY skill level. Indoor bike training is good too. Just put on a movie or tv in front of you and have at it. Highly recommended for winter training.
If you can handle swimming, all the more power to you. I suck at it so I never give it an honest try.
Bottom line, don't get discouraged. One door has closed, but there are so many other possibilities and like I said, you might end up liking one of them better. At the very least, it will make you feel better to do something than just sitting idle.
Appreciate the tips. Yeah, I've done no weight training at all -- was basically on the couch and in the work chair for the past 8 years. With diet and exercise (running) I've dropped 30 lbs in 2012, but I've still got some more to lose (5'11 196) since I've got essentially no muscle mass other than what I've put on my legs from running. So, like I said, there's LOTS of other stuff that would be useful for me. Three 30 minute sessions per week is about perfect for my schedule. Given the foregoing, is there anything that fits the bill/is worthwhile that I could manage to do at home?
You can do everything you need at home, provided that you have the equipment. Do you have room for a set of adjustable dumbbells and or barbell? While it may require a larger initial investment, you will save money and time (emphasis added) if you can exercise at home. Let's say you had barbell and dumbbells - here's an example of a good 3x week workout. It will involve 20 minutes of strength training and 10 minutes of metabolic conditioning (essentially, cardio with weights). The metabolic conditioning (met-cons) should be done for 6-10 minutes with minimal rest and should be difficult. Similar to things you might see in Crossfit.
Monday: Romanian Dead Lift (http://www.youtube.com/watch?v=PnBREGM7pE0
) [3 sets of 12], Pull ups or some variation, [3 sets to failure] Javorek Complex (http://www.youtube.com/watch?v=ZUkmSxhRddI
) [6-10 minutes]
Wednesday: Overhead Press (http://www.youtube.com/watch?v=GJFjYyA40ss
) [3 sets of 12], Barbell Shrug (http://www.youtube.com/watch?v=y5oQvog_fGU
) [3 sets of 12], Skull Crushers (http://www.youtube.com/watch?v=d_KZxkY_0cM
) [2 sets of 12], Javorek Complex (maybe add in some push ups too?)
Friday: Dumbbell Lunge (http://www.youtube.com/watch?v=D7KaRcUTQeE
) [3 sets of 12 for each leg], Barbell or one-arm rows (http://www.youtube.com/watch?v=9efgcAjQe7E
) [3 sets of 12], Javorek Complex
The suggestions above are just a template that you can add from if you like, but you can get in great shape simply doing the exercises listed CONSISTENTLY. Trying to work around your no impact status, so I didn't put too much thought into the met-cons. There is an infinite number of combinations you can do there. I think the Javorek Complex is good though because it has the all the tools you want in a met-con: compound exercises, hit lots of different muscle groups, flow from one exercise to another. You'll be surprised how quick it can get you tired after just a few rounds. You can play around with the number of reps you do. Maybe add in some push ups and lunges as well? See how much you can do in 8 minutes and only rest when absolutely necessary (and keep the rest intervals short to boot). Good luck.