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Post by msdoolittle on Dec 5, 2016 12:02:12 GMT -8
reuben, Good to know! I'll keep that in mind Thursday morning while I'm mustering the energy to get out and do it. lol
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rebeccad
Trail Wise!
Writing like a maniac
Posts: 12,693
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Post by rebeccad on Dec 5, 2016 20:53:19 GMT -8
msdoolittle I have found that to be true also. Glad your sprain wasn't severe. You do seem to have a natural affinity for sprains, maybe even greater than mine. We both need to do serious strength and flexibility stuff for our ankles!
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Post by wondermonkey on Dec 6, 2016 13:21:29 GMT -8
Small update from another thread.
Finally went to see a specialist. My therapist would encourage me to go see a specialist because I just wasn't progressing how they thought I should. I kept thinking "Yeah, I will, but one more week ..." and then it became apparent it was NOT going to go away. This was in November. Appointments made and the first visit resulted in a follow-up MRI.
Though I get the full results next week the preliminary "quick glance" diagnoses is scar tissue on the medial collateral ligament, which suggests a former injury. The scar tissue, if not taken care of, can cause injury which then provokes the calf structure and possibly into the hamstring, which exactly what is happening with me.
Luckily one of the therapists had zoned in on that a month prior to my MRI and was aggressively trying to break up the scar tissue she felt. Things improved to the point where I gave myself false hope but I went to my specialist appointment anyway.
I anticipate being told to keep breaking up the scar tissue and that I can EASE my way back into exercise.
So.... I look forward to coming back from being in the worst shape of my life. I've been HEAVIER but I've never been this far out of shape due to basically having ZERO activity other than what was necessary to live my life, and just a bit more. Assuming I can make my own plan I'm going to start with walking around the sports complex across the street. Then on low elevation change local hiking. Being on my bike trainer on the easiest gears and limit myself to 5 minutes of low cadence spin. I'll mix in some low rep body weight calf raises, easy air squats, etc. I'll get to work on the core and upper body as well, in some easy back into it manner.
I'll do a bit of activity and then take the next day off to see how everything reacts. Then over time I'll start stringing together consecutive days, etc.
So... hopefully hiking and biking is possible, and I anticipate it should be.
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Post by rwtb123 on Dec 6, 2016 18:50:47 GMT -8
So... hopefully hiking and biking is possible, and I anticipate it should be. Those are the activities I focus on these days(besides weights)as they are easy on the joints and help promote stretching...
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Post by wondermonkey on Dec 7, 2016 6:09:13 GMT -8
One thing I'm going to have to do is make sure I'm ready for the types of exercise I enjoy. Even on the bike I like doing intervals, longer sprints, etc..... workout type stuff. I have to go through a progression to prepare my whole body, especially the structure that was injured, to return to action. I see no reason that if I approach it smartly I can't do full activity in time.
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Post by rwtb123 on Dec 7, 2016 8:02:41 GMT -8
I see no reason either,once you build back some leg strength.Are you able to do upper body stuff now?I've been working around a strained shoulder lately, so have dropped presses and am ,instead, doing unilateral cable work using my opposite tricep to assist the injured side.And,single-arm squats,which were awkward,at first,but I have really grown to like due to the increased focus on balance and core training.
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Post by wondermonkey on Dec 7, 2016 8:30:56 GMT -8
I can do upper body stuff now. Previously all activity provoked the situation just because it's always involved, even if just loading plates, carrying something like a dumbell, the strain of stabilizing off a cable, etc.
In the last few years I've been doing "functional fitness" and the things you listed help with that. Boiled down even simpler you could say "Get up off the floor" abilities. As we all age one of the most important things to existing as a human is the ability to get up, be it off the floor, chair, etc.
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Post by rwtb123 on Dec 7, 2016 8:39:37 GMT -8
I recently drove by the local cross-fit place,where a hottie was on full display doing lunges in front of the open door.It was almost enough to make me sign up...
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Post by wondermonkey on Dec 7, 2016 8:41:49 GMT -8
The version of cross-fit that I do is all about functional fitness and is also why most of the other people are there as well. They do have the competition portion but generally it's not the norm.
As for the hottie that was me. I'm flattered!
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Post by rwtb123 on Dec 7, 2016 8:43:57 GMT -8
You must have had a sex change operation ,as well,then,lol.
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Post by rwtb123 on Dec 7, 2016 23:29:26 GMT -8
I've been doing "functional fitness" I view my weight training as an integral part of a lifestyle of overall health and fitness.I don't train for a specific activity or function,it is all training/lifestyle to me ,even backpacking,skiing,bike touring, etc. For the weight component, I train various angles,speeds and "positions of flexation" often all during the same workout, so that I will be able to handle whatever life throws at me.POF was pioneered by Steve Holman of Ironman Mag and while I don't do any specific routine, I do incorporate many of these principals into my workouts. www.ironmanmagazine.com/iron-man-e-zine-issue-281-the-simple-mass-building-solution/So,I may do the stretch exercise explosively to maximize the myotatic reflex,the contraction exercise slow to maximize the contraction,blood flow and time under tension,and the mid-range exercise heavy to maximize fiber recruitment...
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Post by rwtb123 on Dec 8, 2016 0:38:25 GMT -8
-Week beginning Thursday,December,8th- 8th-(am)chest/neck/light triceps, 2.6 mile walk 9th-(am)shoulders/arms/traps/neck/abs 10th-(am)legs/traps/neck 11th-(am)back/traps/neck/abs
-Notes- -My 3-4 hour training sessions w/ lots of time spent under tension have always made all day loaded backpacking and/or bike touring seem like a piece of grass. -4-on 4 day training cycle w/2.6 miles walking and 0 miles cycling.
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Deleted
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Post by Deleted on Dec 8, 2016 4:15:52 GMT -8
So,I may do the stretch exercise explosively to maximize the myotatic reflex,the contraction exercise slow to maximize the contraction,blood flow and time under tension,and the mid-range exercise heavy to maximize fiber recruitment... Thsnks for this info. I see how the Landmine workout and some of the Cablecross exercises I do fit into what you wrote of.
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Deleted
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Post by Deleted on Dec 8, 2016 4:17:41 GMT -8
wondermonkey Glad to see you are back and starting a workout to work up. I am looking forward to your progress reports.
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Post by wondermonkey on Dec 8, 2016 6:47:35 GMT -8
I view my weight training as an integral part of a lifestyle of overall health and fitness.I don't train for a specific activity or function,it is all training/lifestyle to me ,even backpacking,skiing,bike touring, etc. Functional fitness for me is functioning in life. Standing up, getting up, doing things. It includes the "handle whatever life throws at me" that you mentioned. Exactly that. When I was able to do my exercises at the end of 2015 and the beginning of 2016 I was focused on that and general health. As that started to move along at a good pace my goals were going to change just a bit, to keep me mentally engaged. I don't care if I bench over 300lbs anymore but I do want to be able to do other numerical things because I enjoy it.
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