Post by offroaderswife on Apr 1, 2014 15:01:57 GMT -8
I loved Lara's thread earlier about keeping up with rehab/exercise post injury. I personally love to workout but need to change a few things up to work more muscle groups and improve my cardio. What workouts and exercises do you use to keep in shape?
Here are a few that I rotate with. Would love some new ideas or equipment.
Cardio- 30 minutes on my stationary hand bike in the morning and walking my dog around the block a few times during the day. I also like to ride my handcycle when the weather is nice. 15 minutes of hand held burn machine time. It weighs 8 pounds so there is some strength toning at the same time as cardio. It is also small so I can travel with it and workout easily in hotel rooms. 20 minutes of battle rope training a few times a week.It's the only way I can work my core without bending over.
Strength- 3 sets of 15 on lat pull downs at 50 pounds 3 sets of 15 with hand weights in a variety of moves. Just depends how my shoulders are feeling that day. I have a torn rotator cuff so I don't like to put my arm in certain positions if its not feeling right.
It looks like you are a good exercise regime offroaderswife..
I try to get to the gym most days for one hour..and i also go on my standing bike at home twice a day now. To be honest i have found that the most useful piece of equipment is the rowing machine. I find it works most muscles in the body and is great for cardio.
I spent a little time looking at FES rowing this morning and its looks like an amazing way for people with Spinal Cord Injury to exercise. I going to do a thread on it so take a look at tell me what you think...it may help untighten that area at the back of our knee also.
I do arm workouts every other day (OK, sometimes just twice a week-- I'm a slacker, I know! Lol). I workout my biceps, triceps, forearms, deltoids, trapezius, and most importantly, my rotator cuffs. I do some "girly" push-ups too.
I do balance workouts to keep my trunk and abs working. I can't do crunches though.
I stand every day for at least 20 minutes, and walk once or twice a week.
I will post pics of my arm workouts later when I can find the papers...
Post by kilg0retr0ut on Apr 3, 2014 16:40:44 GMT -8
I have a workout routine the guys at the gym made. Real basic work out. I always warm up with stretches, maybe a roll on a bolster, some body weight squat . Then I mess with a medicine ball. Then bench the bar and work from the there off the sheet depending on the day. Then squats, warm up and work up. Then the military press the same. Then I do reps of a lower weight in each area 3 to 10x Then I have dumbbells of different weights, bands, kettle ball. (many sized bands) The cage I have is nice because it has safety bars some if I fail I can squirrel under the bar. I had a smaller bench but it made me nervous with no spotter. It also has a chin-up bar, and I run two bars across and can do dips.
I had problems keeping up this past summer. If I was doing good workouts I was sore (the good kind) and kinda weak( had to be careful how I moved) for a couple days. Maybe I'ma slacker too. I've been back at it for a couple of months now. I workout Tue,Thurs,Sat, or best I can do. Even when I was slacking this summer I was getting a half eyed workout in at least once a week.
The guys at the gym are great. They got me to a spot I could do home workouts and are always happy to adjust my workouts either direction I'm going. They kinda have an old school attitude. The "Warehouse" is what the place was, huge space. the had a basketball hoop for warm p sometimes. They had your normal gym stuff plus huge tractor tires, prowlers, various weight sludge hammers, some kind of hockey thing the player's could skate on and this really high speed running thing. It was great, just before I left a strongman started working there and it was cool to see them (men and womans classes) try to handle 60# bags of sand, chains, and big cement balls. They also worked with local high school sports teams. The owner was talking about getting battle ropes just before I left. I imagine they'd smoke you.
Wow, I didn't realize how much I miss the gym. It really nice to have someone to workout with.
The gym sounds a like a cool place and those guys did an amazing job in helping you progress with your exercise kilg0retr0ut..It sure sounds like you miss it...maybe you can pick up some sessions there now and then?
Your workout plan is great....do you feel stronger now?
I also prefer to do exercises at home. The best home workouts are all bodyweight centered. The reason is you don’t need any equipment. Not to mention after you start doing really good workouts in your home and you master the process, you begin to get creative. You think different and you come up with exercise alterations all on your own.
I also prefer to do exercises at home. The best home workouts are all bodyweight centered. The reason is you don’t need any equipment. Not to mention after you start doing really good workouts in your home and you master the process, you begin to get creative. You think different and you come up with exercise alterations all on your own.
Good point vegpo....and thankyou for sharing the link......which are your favoured exercises and what injury level are you as this will help other members.
For me wheeling around and doing things like transferring is an exercise alone! I do 5 hours of physiotherapy/exercise every week so that really helps me stay in shape.
I also prefer to do exercises at home. The best home workouts are all bodyweight centered. The reason is you don’t need any equipment. Not to mention after you start doing really good workouts in your home and you master the process, you begin to get creative. You think different and you come up with exercise alterations all on your own.
Post by kilg0retr0ut on Apr 4, 2014 8:14:50 GMT -8
I agree Vegpo, and welcome. My first year was floor exercises and then worked into some bands. Before I bought a bolster I used 2pks.of diapers taped together. As Lara said injury levels come into play. When I left the gym I used my chicken tractor as my prowler. That's what keeps a workout fun is being creative. The first sheet I work off does the major things I want to work on. The second sheet is assistance work which you can insert anything, sometimes putting a hand on a medicine ball while doing push-ups, is just enough change to keep it fun. Or trying to hold a plank the length of a song on the radio. Once again injury level plays a huge part, but I think everyone should work what they can.
Yes Lara I am stronger, not at my max weight yet but getting closer. That's what nice about the sheets. I can go back to old sheets and see my progress.
I also use a this thing called a Bosu Ball for balance work, it's a half ball with a hard side. (it really helped)