Fitness program help needed

[Hobbler]

Hi there,
Back in July I broke the 5th metatarsal in my foot, and next week I should get the all clear and give back the moon boot I've been wearing for the last 3 months. Since the break I have put on 5kg as I have gone from being very active to not, and now have one skinny leg!

Can anyone help me with a fitness program that won't be too hard on my foot but will help me lose weight and regain the look of the skinny leg? I have time to do about 1 hour of fitness 5 days a week, there isn't a gym near where I live, but I can easily access a swimming pool, tennis court, bicycle or do excersises in my home.

Many thanks

Welcome to Discuss Fitness land.

Why don't you start a training journal in the Online Journal forum as you resume your fitness training. You'll get great support and suggestions, both of which are vital for fitness success.

I suggest a whole body training program each workout. Do a search of what has been posted here for suggestions. I'm sure other members here will chime in to your query and have more specific suggestions.

With regard to your one skinny leg, I suggest using a leg-press machine at your gym using both legs, but then doing some additional sets for the skinny leg. Again, other members here will offer you additional training suggestions.

I'm glad you have joined us and I hope you will become an active member. Have a great day!

[Hobbler]

Thanks Pierini. .

I like the sound of a fitness journal but it's one of those things that I start but never carry it on, which is why I have joined this for the support! I'll give it a go though and try to make it a fitness/diet diary. I don't have a gym nearby, so if anyone has any suggestions of a home made version of a leg press, or an excercise that will be the equivalent I'd be grateful.

Looking forward to hearing all your suggestions.

[Merrida]

I broke my left foot twice (the first involved several bones and was many years ago),...but the last time (in March) was my 5th metarsal. Depending on the severity of the break and any additional damage, you need to get some information from your doctor regarding how much weight bearing you can do.

Swimming isn't weight bearing but when you kick, you may find the plantarflexion of your foot causes spasms due to the atrophy of the muscles on the bottom of your foot. You'll also get a lot of fatigue, and working on simple balance exercises, like squats on a BOSU ball which you can buy in most fitness stores may help you strengthen the muscles in your feet and ankles and start strengthening your leg without any impact activities. Bicycling is another good cardio.

Doing wall sits, squats, isometrics, physioballs,....again, all this because you mention not working out at a gym and seeking home alternatives.

Your upper body will need balancing after being on crutches and after wearing a boot, so that needs to be addressed too.

[Hobbler]

Bit of a set back from the docs - bone is only 2/3 healed, so on with the boot again and rehab postponed for another couple of months.

Sick as a dog!

Thanks for your help.