Cardio suggestions?

[Catrin]

I need to do something to get some real cardiovascular exercise back - since developing the quad and hamstring tendonitis 4-5 weeks ago I've had to progressively cut back on the intensity of my exercise. I can tell a real difference in my higher stress levels, and this is also how I managed to see a vast improvement in my type 2 diabetes (which appears fully reversed at this time).

I have still been doing some very light spinning, and a very easy bike ride once or twice a week (outside of the 8 days I took off the bike). I figure there is a better than even chance that the PT is going to pull me off the bike for a few weeks but we will see. This has been good for my range of motion. My leg does feel much better afterward, which is why I still do it, but it doesn't do me any good in the cardio/stress relief department. I cannot swim so that isn't an option.

I also strength train, and that certainly does get my heart rate up but of course I cannot do this every day. I am looking for something I can do on those days I do not lift. I am even more thankful that I work with a trainer with my leg as it is - his knowledge is invaluable right now.

I will be asking my trainer today and the physical therapist next week when I see him for the first time - but figured the good women of TE might have some suggestions as well.

Of course there IS walking :) That is probably the only option but will wait and see what the PT says. I am hoping that he will allow at least gentle spinning...

[indysteel]

Catrin,

I've been thinking about your question all day and honestly can't come up with a good answer--at least not without the input of your PT as to what activities might cause less, rather than more, irriation to your hamstring and quad. Obviously, cardio assumes some lower body movement, because it's otherwise pretty darn hard to get your heart rate high enough. Hopefully, the PT will have some good advice.

In my opinion, this is an excellent opportunity to look at the bigger picture of your health and well being--if you haven't already. Clearly, exercise is important to your health and all other things equal, it will hopefully remain your go-to stress reliever. But what you're experiencing in terms of an injury is not all that unusual. I would imagine most of us, for one reason or another, have experienced interruptions in our exercise routines.

I certainly experienced that myself over the past year. I won't lie; it has been incredibly tough. I'm very routine and habit driven, so to have my whole world turned a bit upside down has been very difficult to deal with. I finally had to accept that I need to have a few more things in my arsenal other than riding and exercise to help battle stress, anxiety and depression. For me, it ended up being cooking, gardening and volunteering. I also found that yoga is a lot more adaptive than cycling to my aches, pains. While I miss riding 200 miles a week, there is some comfort to be found in being resourceful and adaptive.

Your current injury likely won't be your last interruption unfortunately. So, while I hope you can continue to exercise--with your PT's blessing--through it, I would strongly suggest that you develop other avenues of stress relief. Meditation, Tai Chi, restorative yoga, knitting, drawing, photography, journaling, reading, etc., etc. Whatever gives you a sense of enjoyment and calm.

[Catrin]

Indeed good points Indysteel - and I do have other hobbies, I love needlework, good books and movies - but exercise makes all of my other loves pale when it comes to stress relief, mood control, and keeping my weight under control. Winter is coming, and that is a wonderful time for needlework such as goldwork, blackwork, shadow work and other styles.

We will see what the PT says Monday, it may be that he won't order me to become totally sedentary for a few weeks, but if he does it shouldn't be for that long.

Thankfully I can still lift weights and walk - though more slowly than my norm :o

[Aquila]

Would swimming be okay? You could use one of those floaty things so that you didn't use your legs as much at least some of the time, perhaps? (One of my friends loves the noodly floaty thing.) You can also vary strokes to do the ones that work best for your recovery.

[Catrin]

Would swimming be okay? You could use one of those floaty things so that you didn't use your legs as much at least some of the time, perhaps? (One of my friends loves the noodly floaty thing.) You can also vary strokes to do the ones that work best for your recovery.

This would work if I could swim :o I hate to admit at 51 years old that I cannot swim but all I can do is to float. I am hoping beyond hope that the PT won't pull me off the bike entirely, but we will see.

[withm]

Well, you learned to ride a bike so I think you could learn to swim. But in the meantime, maybe water aerobics wouldn't put so much strain.

[Catrin]

Well, you learned to ride a bike so I think you could learn to swim. But in the meantime, maybe water aerobics wouldn't put so much strain.

I probably could learn if I wanted to...but for me water is simply for drinking, bathing in, laundry and hot tubs :D I just have no real desire to learn - biking was entirely different.

Hadn't thought about water aerobics though, will keep that in mind, thanks!

[marni]

how about some fast but low resistance work on an ellitical? Especially if you alternate some faster and slower intervals and do some time, it will get your heart rate.

[Catrin]

how about some fast but low resistance work on an ellitical? Especially if you alternate some faster and slower intervals and do some time, it will get your heart rate.

Good idea! I tried this a few weeks back and had a lot of pain the rest of the day. The resistance was set as low as it would go and I wasn't going very quickly - but things have improved since then. I will ask the PT about this Monday.

[NadiaMac]

Pool walking, if you are comfortable with this given that you can't swim? maybe check with your PT and see if this is advisable given your injury. I know several people with hamstring injuries and sciatica who could pool run w/o aggravating their injury

[jessmarimba]

Here ya go Catrin - just head out to CO, I'll drive you up to about 10,000 feet, and we can go for an "easy" 3-mile walk :)

[Dog]

Maybe try "kranking". See the attached article.

http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article6206553.ece

Good luck!

[Catrin]

Here ya go Catrin - just head out to CO, I'll drive you up to about 10,000 feet, and we can go for an "easy" 3-mile walk :)

I just saw this for some reason, let's make a date out of this :eek: Say, second Tuesday of next week ;) It DOES sound like fun though :D


Maybe try "kranking". See the attached article.

http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article6206553.ece

Good luck!

My club has one of these machines, I used it a little last year when I had microtears in one of my achilles tendons (same leg). I have thought about trying it out again but I just dislike this machine for some reason. Then again, I tend to dislike cardio machines in general outside of the spinning bike. If this is going to continue on for another month of so however, I may have no choice but to use it again for a time. Thanks for the reminder though, it is appreciated.

[Catrin]

So we need treat ourselves better. Enjoy everyday. Hope all of us have good health

Words to live by :)

[sundial]

What about a hand crank recumbent bike? That will give your legs a break and you can get a great cardio exercise out of it. Or you can borrow a friend's wheelchair and spin like crazy through the neighborhood. ;)

[Catrin]

What about a hand crank recumbent bike? That will give your legs a break and you can get a great cardio exercise out of it. Or you can borrow a friend's wheelchair and spin like crazy through the neighborhood. ;)

I thought about the hand crank at my club. My trainer, however, tells me that it is hard on the shoulders. As I am strength training 3 days a week right now, I am afraid of getting an over-use injury in my shoulders :eek:

Thankfully things are improving, and I can start to ramp things up a bit. I may give that hand crank machine a little spin tomorrow after my training session just to see what it is like though.