Post

I Need Some Creative Advice...

So I've broken my ankle, and I love exercising... but the two don't go together. :(

I've come up with a few strength training routines that I can do but I'd love to hear some ideas about what I could do to burn some calories, and not turn into a mushy sack of skin with two crutches protruding from underneath flaps of flab.

Help?
waterstories waterstories 21-25, F 6 Responses Oct 24, 2007

Your Response

Cancel

Yoga.. first, it can help you heal that broken ankle (and any other injuries). second, it can be quite challenging (power yoga) if you like somehting tough. Third, it also improves your joints, ligaments, and many other things. Fourth, it does burn calories and increase muscle mass.

Sitting down upper body workouts and diet!

I swear by the rowing machine! Works arms, back, legs butt, stomach... but no high impact, especially the leg and foot joints. If you belong to a gym, jump on. If not, look at local recycled gym equipment stores or Ebay/Craigslist! Good luck.

I guess there are really two elements to your original post, which I hadn't noticed properly before.



1. What exercise can you do, just because you love exercising (and maintain some level of conditioning)



2. What can you do to not become a big blob on sticks.



Sounds to me like it will be important to keep your metabolism well tuned, and that may well turn out to be more important than finding some good cardio. (Obviously depends on a bunch of things)



Things to ponder.

1) Eating small meals 5-6 day, getting the timing right and not eating any substantial meals after the early evening.



2) Working out your calorie requirements and how that has changed now that you are no longer as active as you were previously. (There are various calculators on the web to help with this)



3) Resistance training done a particular way *will* burn a lot of calories, provided it raises the heart rate and uses the major muscle groups. Constructing a routine with only relatively short rests between sets (around the 1-2 minute mark) and short rests between muscle groups will maintain good heart rate elevation.



Just from my own personal data, 60 minutes of free weights with short rest breaks burns around 400 calories, whereas a 45 minute run burns around 700 calories. Obviously it is not as good as pure cardio, but it goes to show that resistance training that elevates and maintains a high heart rate can burn calories too.



High rep, low-weight free-weights would be a good way of doing that.



I would think that the key would be to gather as many different forms of heart-rate elevating exercise as possible, so that you have a lot of variety, and then working out what you can and can't do with your ankle.



I think developing a seated chair based program with free weights would allow you to exercise your upper body and upper core sections quite intensely (which is obviously the key to heart rate elevation).



All depends what you have available to you, of course.



In between all that, you could even be doing more exercise than you normally do!

ooooo these are all really good comments!! I am as a matter of fact watching my diet much more strictly now. The good news is that I have a removable air cast (I'd be devastated if I had a cast all the way up to my knee!) so I guess that opens up a few possibilities. I was a ballet dancer for 13 years so I've been doing leg raises and holds with my broken leg and squats with my good leg.



The link TardyDodo posted has a suggestion for resistance bands... I might try that out.



Are there other exercises for my core/upper body that can be done just with my body weight?



I'm a little shy about doing the hand cycling machine... *blush* Any other ways I could burn some calories maybe??



thanks for all the help!

Tricky problem, oh cartoon Sea Lion!



I had to poke about google:

http://ask.metafilter.com/64464/Any-exercise-ideas-for-someone-who-cant-use-their-legs



Could you make (or get someone to make you) a handcycle type device out of a secondhand or junkyard bound bicycle? Just as a stationary handcycle bike, not as a something to ride about...