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Good workouts for those with long term injuries?


Tw1tch

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Right. I'm fed up of being a fat git. Have been for years and I've always said I'll do something about it but never did. I want to get in shape. I have several problems at the minute bit they are to be overcome. You guys on Arnies seem pretty clued up but I'm hoping to see a GP on Friday.

 

The biggest one is from where I fell down a flight of metal stairs and fractured my ankle a year ago. This makes walking, let alone running incredibly painful at times. I should know as I walk miles a day at work.

 

So what I'm looking for is sets of exercises that put minimal strain on my ankle. I used to love swimming, would regularly do a mile in the training pool and this is something I'm looking into picking up again as it'll be good for the ankle as well as heart. Not a massive push bike fan as have some traumatic memories hah.

 

Its going to be difficult as a correct diet is a pain due to a lack of even basic cooking facilities where I live. I literally live off shop meal deals and what I can eat at work (Wetherspoon for reference)

 

But yeah I'd like to lose the flab as it'll make things easier on my ankle (and other people's eyes hah). Really do need to sort out somewhere decent to live so I can have a proper diet.

 

Cheers guys.

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Put simply you lift weights to get stronger, do cardiovascular exercise to get a better cardiovascular system, and diet to lose weight. on that basis I wouldn't worry about exercise too much.

 

I can't really think of anything other then swimming that doesn't put, or risks putting, stress on the ankle. You could try one of those elliptical things as your feet never leave the "ground"

 

Have you considered a halogen oven? I've not used one myself but its self-contained and just needs a normal plug. 

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Have you considered a halogen oven? I've not used one myself but its self-contained and just needs a normal plug. 

 

+1 on this.

 

Ain't much you can't cook in a halogen oven if you have the inclination to learn how.

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I'm not a fan of running or cycling, and those elliptical machines are great. I too had an ankle problem for a couple of years and it was never an issue on that machine. As said, swimming is ace too, proper low-impact.

 

For strength, start out with some body weight exercises, no need for a gym if funds are tight.

 

Regarding cooking, we recently got a slow cooker. So easy with that, bang some meat, veg and stock/water in in the morning, and you've got a meal when you get home and can't be arsed cooking :)

 

Never heard if a halogen oven!

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I do plenty of lifting at work with kegs and casks etc

 

I've been looking into those ovens. We used to have one in the communal kitchen before the owner moved out. Just really hoping to get out of this dump sooner rather than later (Summer will probably be breaking point where I give in living up here and head back South)

 

I do think diet is the biggest factor for me. I just love food and have quite an appetite. Going to suppress it with water.

 

On the plus side I'm no longer chugging back the two to three litres of Rockstar/Relentless/Monster a day that I used to do. Just *suitcase* loads of sugars.

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diet is the biggest factor for everybody. cut out carbs, eat lots of lean protein and veg, don't be afraid of fat.

 

Sugar is the devil, I ingest none at all outside of 2 bananas a day.

 

There's no easy way, anyone who says otherwise is lying.  It's all about discipline.

As for PT, if you're fat, I'd avoid running because you risk injury, I'd work on bodyweight exercises and high intensity circuit training.

 

Trust me about the diet, I am *fruitcage* rigid with it, and weigh the same at 31 as I did at 18 (74kg)

edit: also, George Foreman grills are the *badger*s.

 

Darkchild

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What exactly is wrong with your ankle?

Could you strengthen it up gradually?

 

As above (and from bitter experience) phys makes you fit, diet makes you thin.

 

You don't need to be able to cook to eat healthily, plenty of healthy foods can be (and are better) eaten raw.

I got a smoothie maker and a load of fruit and veg chucked in there with some yoghurt keeps the hunger at bay all morning (when eaten gradually) for minimal calorie burden and includes 6 of my 5 a day.

 

George foreman grills are awesome.

 

All you need is a little freezer for meat and frozen veg, one of those and a blender and you can eat better than most people.

 

 

If you do body weight and high intensity interval training you will get fit and strong, if you like I can send you the insanity workout but it might be a bit much for the old ankle, it depends what's wrong.

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Did you see a physiotherapist after your injury? If so, he or she probably prescribed some strengthening and balance exercise. You should continue to do so. A lot of people sprained their ankles again and again because they failed to train their bad side to be as strong as their good side. As it was a year-old injury, the tissue damage should already heal up, so you should really focus on returning the neuromuscular functions to their healthy state. As stated above, strengthening and balance exercises are the staples of neuromuscular training. Swimming is a good exercise for building cardiovascular fitness, but it won't do much in terms of improving your ankle conditions. 

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Well when I first got it checked out it appeared to be a sprain as nothing showed up on X-ray. Was told it'd take a long time to heal because of how long I'm on it each day.

 

Then I had enough and got another X-ray where it was discovered it had fractured. I'm now on a physio waiting list but the wait times are months. Going to see my GP and ask if there's anything they can do as my painkillers don't really work anymore and I'd rather sort the issue than pain management.

 

But carbs are so tasty. :(

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I don't suffer from an injury, but I do suffer from being a fat *bramston pickle*. I've lost a bit by upping my exercise and eating far less ###### which has only increased my motivation to keep going. I just wish my cold would naff off so I can get back to working out!

 

There is no easy way to go about it, but Stunt has put up with it and he looks great for it!

 

EDIT: Scorch, bacon is my downfall. HOW DOES ONE RESIST BACON?!

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Well when I first got it checked out it appeared to be a sprain as nothing showed up on X-ray. Was told it'd take a long time to heal because of how long I'm on it each day.

 

Then I had enough and got another X-ray where it was discovered it had fractured. I'm now on a physio waiting list but the wait times are months. Going to see my GP and ask if there's anything they can do as my painkillers don't really work anymore and I'd rather sort the issue than pain management.

 

The reason you are still feeling pain after a year may be due to muscular dystrophy, which put more load on your injured tissues. As you exercise and become stronger, the pain will gradually go away. In the meantime, try icing your ankle whenever you feel pain or after exercises. Here are several exercises you could try: http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/sprained-ankle/ankle-sprain-exercises In your current conditions, you should be able to complete all the mobility and strengthening exercises, as well as the lunges, walking calf raise, and step back. Increase the weight of the resistance band and number of sets and/or repetitions as you make progress. When you can walk and run with little pain, you could try the jumping exercises.

 

It's a shame that although UK's health care cost is much more cheaper than US, the waiting time is just too long. My home country, Taiwan, has a national health care system similar to UK, but people can still see a health care specialist within reasonable time. It does have drawbacks, though. Because of the low cost but quality services, many Taiwanese has been abusing the system, which makes the system unsustainable. Efforts are currently being made to address the problems.

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Right. I'm fed up of being a fat git.

 

Its going to be difficult as a correct diet is a pain due to a lack of even basic cooking facilities where I live. I literally live off shop meal deals and what I can eat at work (Wetherspoon for reference)

 

Even if you order a meal from 'Spoons you don't have to eat all of it. See below.

 

...1st Comment..

 

Darkchild

This.

 

Sugar is your worst enemy. Be honest with yourself and any medical professional at all stages of this - you don't have a job riding on your physical wellbeing, just you and your life.

Step plan for you:

 

1. Consult Physio (even if you go pay for one, I can recommend some in the South if you're down this way)

2. Cut out ONE thing from your diet you don't need. The daily marsbar at lunch or carbonated drinks. (You work in a pub, you've seen the *suitcase* that gets pumped into soft drinks!)

3. Count calorific intake. This is VITAL for success - you might not realise just how much you consume daily. Be honest with yourself.

4. Start small on the phys - there is nothing worse than starting too big and quitting.

 

Listen to advice, find something that's aerobic fitness but avoids impact (no running) - walking, swimming cycling are best for you.

Start weight training - it'll strengthen your bones. Ensure you do this AFTER consulting a physio, there may be an underlying muscular-skeletal issue that needs to be addressed first.

 

(Just seen PMO Gordo's post - that's a cracking link. Start the training today, prior to physio, you'll be better off for it.)

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I don't suffer from an injury, but I do suffer from being a fat *bramston pickle*. I've lost a bit by upping my exercise and eating far less ###### which has only increased my motivation to keep going. I just wish my cold would naff off so I can get back to working out!

 

There is no easy way to go about it, but Stunt has put up with it and he looks great for it!

 

EDIT: Scorch, bacon is my downfall. HOW DOES ONE RESIST BACON?!

 

 

Aww shucks.

 

You'll make me blush.

 

 

Nothing wrong with bacon.  Too much bacon however...

In a single rasher there are about 45 calories and 5% of your daily fat allowance.

If you count calories there is room for bacon in a healthy diet.

 

Have you tried Turkey bacon.

 

 

 

I dieted first because I knew that there is a strong chance of failing all goals if you set too many.

If you set one good goal using the SMARTER principals you will be more likely to achieve it.

 

You could look through this thread: http://arniesairsoft.co.uk/forums/index.php?/topic/211764-new-year-resolution/

for some ideas about how to set goals and some success stories from forum members.

 

Choose the things you want to achieve (be SMART, not vague) and then prioritise those goals.

Then pick them off, one at a time.

 

I have hit or an on course to hit all my goals so I am going to start adding new ones (in the above thread) and start taking them down too.

 

Once you set specific goals let us know what they are and we'll help you to plan to achieve them.

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I just want to thank you all for your input. My granddad's in bad shape, multitude of health problems due to his lifestyle choice and I'm scared to end up like that.

 

I want to be happy with myself, feel confident again. There's a lot of work to do but I reckon it'll be worth it.

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The important thing is to start slow, don't try to kill yourself immediately.  figure out your BMR and then count calories fanatically until you get a feel for what you need to take on board.

After you've nailed that, increase your PT intensity and the weight will fall off.

 

Darkchild

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3. Count calorific intake. This is VITAL for success - you might not realise just how much you consume daily. Be honest with yourself.

 

Just to single this point out, rather than being honest with one's self, I've found it better to get an app to be honest for you :)

 

MyFitnessPal.com has a companion app you can use to track pretty much any food - just scan the barcode, or enter the weight of whatever you're eating (in basic components rather than the meal itself!) manually.

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