Accident recovery

[sheza20]

I would like some info on what type of exercises are the best to do to tone back up since my accident.
I use to be a horse trainer and was in pretty good shape without having to do the usual exercises ( my work out was in the barn carrying 50 lb bags and feed, hay etc.... and riding. Then the accident put me in the hospital and 2 yrs later after surgery's and recovery I have lost a lot of muscle tone and put on 20 lbs. Dont get me wrong I dont feel I'm fat but unfit and want to regain the muscle in my legs and get rid on the little belly I got.
I have bought a treadmill and walk on it atleast 35 minutes 5 days a week trying to increase that but having some problems with the hips getting really sore, plus I do 80 crunches 2 sets of 40 and 80 biycle crunches I think they are called, I've been at that for 1 1/2 months now and not seeing any change in size or weight loss maybe a lb or 2 then it comes back. I drink over 64oz water a day and my eating habits have greatly improved but probley need more improving.
I have read different post saying 8-12 reps of an exercise does that mean do 8 crunches 12 times or what? Sorry I feel really stupid but when it comes to exercise this is all new to me.
any suggestions would be greatly appreciated.

[Merrida]

Personally, I would not start with the "8 to 12 repetition" guide.

Look at this like you would if you started taking a new dance class. You wouldn't start off learning how to tango wearing high heels.... you'd start off in regular shoes learning small steps before you begin to put them together into sequences, and learn timing, tempo, and the subtle variations...

Same thing.

If you have access to a gym, I'd recommend working with a personal trainer at least a few times so that he/she can SHOW you. Sometimes hearing a description does not really explain or give a good idea of "how" to do, much less "what" to do.

If I were you and just starting off after having a lot of time off, I'd start off with a full body routine, meaning,.... compound exercises that use multiple muscle groups to hit your major body parts.

Examples:

Leg Press
Squats
Lunges
Leg Extensions
Leg Curls


Lat Pulldown or Assisted Pull ups
Row
Shoulder Press
Lateral Delt Raises
Chest Press (ie: bench press, DB press, machine)
Pec Deck or Cable Flyes

Start off with one set. A set is the total number of repetitions you do at one time. If you do 10 repetitions and stop, you just completed one set of 10 reps.

I would start off with one set of each exercise, and perform between ten to twelve repetitions. Rest 30 seconds and go to the next exercise, and do ten to twelve reps of that one, and so forth, for a full circuit.

Choose a weight you can lift and lower smoothly and comfortably. You don't want to work to exhaustion (quite yet)... you just want to get your body used to exercising on a formal program right now to start.

This is called "sub-maximal" intensity because you are staying BELOW your "maximum capacity" lifting abilities.

In the beginning you can exercise like this every day or every other day (because it is very low intensity). Each time you exercise, keep the weights the same and try to add one or two (ONLY) repetitions, until you can comfortably perform between 15 to 20 repetitions.

Starting off, I would (personally) recommend higher repetitions and work on getting your muscles conditioned,.... think of endurance and strength.... not power lifting.

I would do this for at least the first few weeks.

When you can comfortably perform 20 repetitions, begin to add a second set, so that now you'll perform one set of let's say 10 reps. Stop, rest for 30 seconds, and perform a 2nd set of 10 reps. Rest and move on to your next exercise.

How you lift now is different than how you'll be lifting in a few weeks and months,... but a starting point should feel comfortable, not to muscle failure (not yet).

You also need to see how your injured body responds... it may feel light or fine until the next morning,... you just never know until you give it a go. But work on endurance as opposed to packing on the pounds you lift (if you're trying to lose weight).

[sheza20]

Merrida,
Thanks for you info, I did buy a home gym a few months back with the pull downs, leg lift, butterfly and what ever else it had and my chiropractor told me to stop all but the leg lifts because the first Virtibrea in my neck is jammed into my scull and doing any kind of upper body exercise was giving me really bad headaches and I would have to get readjusted every couple days.
I kinda feel like I'm batting a thousand here with the injuries I had and still fighting. I'm only 42 136 lbs and everyone keeps telling me oh you cant do this and you cant do that well I cant except that, everyone in my family but me is 280lbs and bigger I refuse to get that way.
What do you think about this new place I think is all over the united states Curves for women would that be a good place to start? Should I do more reps of 12-15 of the exercises for example instead of 2 reps of 40?
I know I want more than I may be able to get but I have to try I want to still look 18 lol.
Thanks

[Merrida]

What does "2 reps of 40 mean?"

"Reps" means repetitions. One repetition is one movement. Example: One repetition of a bicep curl is lifting and lowering the weight once. Fourty reps would mean doing FORTY of those curls. Two SETS of 40 reps would be a total of EIGHTY repetitions.

Reps = one full movement
Set = total number of repetitions

One SET = one group of repetitions (ie: 10 movements)

Curves might be fine.

There will probably be exercises you CAN do as well as cannot do, rather than avoiding all upper body,...but your doc would know better.

I, too, have spinal injuries (accident), so I've been through a lot.

You may want to look 18 again but you also need to set realistic goals, move at square one and then square 2,...if you try to skip steps you will get hurt.

Then you may be so injured you will gain weight and be unable to exercise and unable to move.

I already outlined what I think would be a good start off plan. What you do from that point is up to you.

[sheza20]

2 sets of 40 is what I meant like I said I know nothing about all this stuff. and I agree with what you had outlined. Is what I am doing so far the wrong way as far as how many say crunches to do at a time. example 4 sets of 20 instead of 2 sets of 40.
I will go Monday to check out Curves for women other than that we have the YMCA but I dont know if they have trainers.
Thanks again for your info.

[Merrida]

Ahh I see.

Try Curves, the environment is a very good one for women who are just getting started and they'll definitely teach you the basics, and they'll teach you info you can take to another gym if you so desire. I think they have a good niche in the community.

The YMCA -- sometimes they have trainers. I started training there when I first started training. I got one of my clients who was interested in training to do so as well, (she then became a director). Some of their trainers are more like staff volunteers, others are not. And they have certifying agencies for the YMCA too (check credentials).

Start with 1 sets of 10-12 repetitions.

Work your way up slowly to 1 set of 20 repetitions every exercise.

After a few weeks when you can do this, change weights and try for two sets of 10 reps and work your way up the ladder again adding 1-2 reps.... so next time (after a few weeks) you'll do:

(for example -- after 2-3 weeks of one set of 20 -- when you've slowly built up the endurance)

example:

If you were doing 1 set of leg press at 30 lbs

Now do 1 set of leg press at 35 or 40 lbs (higher wt) for 10 reps.
>>rest 30 seconds.
Repeat 2nd set of leg press at 35 or 40lbs for 10 reps.

>>rest 30 seconds & move to next exercise

Let's say it's squats (2nd exercise)

If you were doing 1 set of squats with 10 lbs for 20 reps (gradually working your way up to that)

Now in next phase:

Now do 1 set of squats at 15 or 20 lbs for 10 reps
>>rest 30 seconds
Repeat 2nd set of squats at 15 or 20lbs for 10 reps

Lather rinse repeat

Then,.....2 days later do your routine again, but this time instead of doing 10 reps on everything, try for 12 reps...... but use the same formula.

This is just a conditioning phase.... it'll get you started.

I'd try to find a trainer. Some gyms offer trial memberships, like 14 or 30 days for free, take it. Hire a trainer a few times to show you the ropes.

If you like it join, if not try Curves (they may have intro offers too). At the YMCA I trained for free (that was my option, to volunteer time or to be paid, and I chose to volunteer for full access to all of the YMCA beyond the weight room). They all vary.

Just to get you familiar....

And don't forget your CARDIO.... you can try a combo of 20 min's on lifting days and/or 30 minutes (to start) on non-lifting days.

When you're starting out, your aerobic threshold will be your first line of defense and it's important.

Watch some of the videos or bodysculpting shows on ESPN (I watch them at 4:30 and 5:00AM.....prime time when you have to be up to feed the horses anyway!) If anything it'll give you an idea of what the exercises look like.

You'll do great here, everything here is incredibly helpful and patient and very welcoming to newbies.....

Again, the term "muscle failure" will be coming in a little later... try to keep adding repetitions.

10 reps today means 12 reps next time, and 14 reps after that, then 16, etc.

ONE set to start.

Two sets, after a few weeks.

Then it's time to talk about working to %MF

Not yet.

[Gearhead]

Yo 20...
Before we tell you to much to do are you recovered fully from your accident.You dont want to start to soon at stressing you body while you are still healing.
I made the mistake riding bulls..I was always hurt or injured but i just had to ride to chase that buckle of gold...I rode hurt most of the time and when I finally hung up the spurs(for now) It took a while to heal.
what kind of injury did you sustain?
All the advise from the past post were sound advice..just dont push your recovery to much..Be careful on your diet.
The best excersise you have going for you with your profession is riding horses...That is the best upper body exercise you can get!!! I would ride horses to strenghthen up by upper body all the time while on the circuit..can you still ride?
well later on all.....Gearhead

[Merrida]

Gearhead's right,- and I posted based on an assumption your doctor said it was okay for you to get back into working out.

that's the biggest reason I mention going slow, not going to muscle failure and taking it easy,...lifting so light you *can* potentially do 20 reps.

But absolutely, get clearance, work with a trainer or physical therapist, start light & low.

As I said, as an accident recover-er-er-er person right here, I know what it feels like to get started and do things too soon and work through things that should've been left alone.

[sheza20]

Sorry I didnt get back to ya's sooner was out at the gun range getting NRA Certified to be a pistol instructor all weekend. To answer Gearhead no I can't really ride anymore or I should say that yes I can ride but I can't get off the horse after about 25-30 minutes my back locks and so do my hips and is very painful to try to slid off so I am not riding. The Doctors say that I should be able to do anything that I was doing before but take it slow.....which I have it has been a yr now sence I have started trying to ride and doing different exercises then I hurt so bad that I would give up for a while, then go back. well as I said before the last 2 yrs since the accident I have put on 20 lbs which isnt all bad I was to skinny before and always sick, now I feel better but want to tone back up but keep hitting road blocks not knowing what I'm doing. I think Merrida is right I need to go seek a trainer. I also thought I would see if my chiropractor can recommend someone that he could give some of my history to. As I also said before so far I'm up walking 35-40 min 5 days a week and doing 80 crunches 2sets of 40 and 80 bicycle cruches also 2 sets of 40 and doing good as far as not feeling over fatiged or pushing to much, but after this routin for the last 6 weeks I'm not seeing any changes so I must be still doing something wrong, maybe the wrong exercises or something, my total work out time comes to 60 minutes with walking and crunches am I not doing enough crunches?????
I really feel you guys know more of what you are talking about when it comes to this stuff because you are doing it not the doctors that is why I came here for some info.
Anyway I guess like Merrida says find a trainer which I will starting calling around tomarrow.
Thanks all for the help and info.

[Merrida]

What kind of changes did you expect to see doing crunches?

You won't.

If it's the bodyfat, you need to find ways to safely and effectively get your lean body mass up to strong and healthy levels to raise your metabolism, and you need to find a balance between cardio exercise and your diet.

Doing walks and crunches, while a good start, will not produce "results" that are "noticable" -- but you may start to feel a little better by being active.

Work with either physical therapist, a certified personal trainer or clinical exercise specialist,....someone who has experience with your particular injuries and can guide you.

If what you are doing is taking up time but is not effective, you'll just spend lots of time investing in a non-productive experience.

I'd really recommend working with a professional, check their background and experience throughly, see if your chiro recommends someone, and make sure who you train with has experience in physical injuries....a "regular" trainer may not, and may just put you on a routine far too advanced for you right now.

The fact you over-do it and have to back off for a while means you may be trying to jump in too far, too fast, too deep and need to take steps smaller than what you are.

Small steps consistently yeild greater results than working too hard and having to back off because you over did it.

If you cannot ride for 35 minutes, try (if your doc said it's ok) to ride for 10 minutes. (etc.)

But seriously before I'd ride, I'd try to get involved in a program that involves your whole body, and do it under safe supervision for small periods of time and grow from there.

And remember, to lose the body fat, you need to eat a balanced diet. Read some of the other threads re: diet & nutrition for some possible input.

[sheza20]

Merrida,
Thanks again for all your info I will call around today to see about a trainer.