Injuries and RehabTell us where it hurts! Do a quick search before asking about your shoulder injury to make sure your question hasn't already been answered (about 50 times), and read the sticky post first.
So, I've been down for a few weeks, and I'm looking at about a couple more.
My question: what is the most efficient means of getting my fitness back? I know that I'm not going to have to start all over again; however, I've been completely away from weights for about a month or so, as well.
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Live cheap. Play hard. I love to climb hills.
What exactly are you looking to recoup? Muscle? Aerobic fitness? Both?
The simple answer you're not looking for? Slowly. Of course you, like me, probably won't take that route. With all of the riding you've done consistently, the aerobic fitness won't go away in a month. It'll come back pretty quickly once you are able to ride again. What you will notice a difference in, especially initially, is your strength. You won't have that power surge or hammer up the hills that hard. You'll feel the rolling hills more in your legs. Before I lost all the muscle, I had the added disadvantage of having dropped weights for the 2 months prior...my longest time away from weights in over 3 years. In hindsight, that's made it even worse.
Kaiser, veteran of 5 surgeries.
PS: I'm moving this over to the Injuries forum so you can get a better answer from Bill, et al.
I pulled this from a previous post. It applies whether you are restarting after a lay-off or an injury and regardless of what means you chose to pursue in your exercise program.
Just as you would start new client with limitations on training parameters, so you should do the same with yourself following any injury regardless of the severity.
Dr. Mel Siff created what he called the "Statute of Fitness Limitations" which is useful in planning a comeback from injury (as well as starting a newbie or learning a new exercise or skill) and it goes like this:
Limited intensity or load
Limited duration (of a movement or set)
Limited volume (of an exercise or session)
Limited density (work to rest ratio)
Limited acceleration/deceleration
Limited power
Limited rate of force development
Limited velocity
Limited range of motion
Limited complexity (i.e., split squat to lunge to multiple angle lunge)
You must then proceed to increase each variable based on your perception of effort, symptoms, and quality of technique (good to have a second set of eyes to observe for any deviations from optimal)
Only when an individual perceives himself to be fully rehabilitated is he then fully rehabilitated.
Okay, I think I get it. I'm going to start working with a trainer again, so that'll help a lot.
I have about 5-7 lbs. that I put on from being medicated on the couch, eating comfort food, and watching Jerry Springer (definitely not good for power to weight ratio.) Should I start restricting calories while I'm still recovering, or should that weight until fully healed, as well?
I have the permission from my Dr. to walk now, and next week I can do some other limited aerobic activity: stationary bike, rowing machine, elliptical; as long as my heartrate isn't going crazy and I feel okay.
How should I start all of this?
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Live cheap. Play hard. I love to climb hills.
Rather than thinking diet and restriction, establish a daily eating plan to create good habits such as consistent meal frequency and real food selections. It's about establishing a lifestyle. Don't think quick fix, think forever!
Don't worry about the kcals Sarah. When you start your activity up again, you'll probably lose the weight. At least that's my guess.
Start slowly...if you're like me, your body will tell you when you are doing too much in your recovery. I'd walk for 20 minutes during the first two weeks and have to stop 5 times because I was tired. But that was my body putting first things first. As mentioned to you in the e-mail, I'm now 100% better. My body has recovered.
My suggestion for exercise. After walking, when you are given the OK, take your mtb out for a casual spin around the block. You're a rider and your body is used to riding. It's a natural thing for it - just go out easy and use that as your exercise also. You're already efficient at it, so you can do it with little strain if you put your mind to it.
Don't worry - as my good friend told me with a sly smile after my first ride back when I had been complaining to her that I was so weak for the previous two weeks - 'So you see the light at the end of the tunnel now, huh?' It'll come. And you'll know when it's time.
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