Recovery - what to do for aerobic activity

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2006-10-23 5:12 AM

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Subject: Recovery - what to do for aerobic activity
In hopes of healing up some overuse issues in my legs (IT) I want to take some time away from running and cycling. I think I will still strength train, but any suggestions on what to do for some sort of aerobic workout (sometimes anaerobic)? I like swimming but it's really boring to swim for 7 + hours a week.


2006-10-23 5:14 AM
in reply to: #575130

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Subject: RE: Recovery - what to do for aerobic activity
Jazzercise is not an option.
2006-10-23 3:19 PM
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Master
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Subject: RE: Recovery - what to do for aerobic activity
rowing (or kayaking) might give you a good workout without using your legs much.  
2006-10-23 4:42 PM
in reply to: #575130

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Subject: RE: Recovery - what to do for aerobic activity
I like to do the elliptical trainer or water jog low impact on the body. 
2006-10-23 10:01 PM
in reply to: #575130

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Subject: RE: Recovery - what to do for aerobic activity
I know you said you're not thrilled about swimming but I've got to suggest it anyway.  Swimming is a fantastic aerobic no-impact total body activity.  I swam 6 days a week after getting a fractured pelvis back in April and I was able to come back very quickly from my injury.  I kept the sessions relatively short...45-60min to avoid getting too bored.  It's also a good opportunity to work on drills and technique.
2006-10-24 2:27 AM
in reply to: #575130

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Subject: RE: Recovery - what to do for aerobic activity
I'd at least keep some of the swimming (lord knows it kicks my butt up, down & sideways) and I second the vote on kayaking if the weather holds for it - I've just recently gotten back into it, and while it's uber relaxing for me, it's also a very good workout.


2006-10-24 3:39 AM
in reply to: #575130

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Subject: RE: Recovery - what to do for aerobic activity

Boxing: speed bag or heavy bag

Do a google search for "medicine ball workout"

 

2006-10-24 3:43 AM
in reply to: #576383

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Subject: RE: Recovery - what to do for aerobic activity
TH3_FRB - 2006-10-23 10:01 PM

I swam 6 days a week after getting a fractured pelvis back in April and I was able to come back very quickly from my injury.


When you did come back, what did you use to base your long run milage on? I am a fan of the 10 % rule and 3 weeks build, 1 week recover, but I need to know how long before to come out of hibernation to get my runs up. I feel like I could go out and do 8-10 miles anytime I want and build from there, but I think it wouldn't be the smartest thing after 2-3 months off.
2006-10-24 7:11 AM
in reply to: #575130

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Subject: RE: Recovery - what to do for aerobic activity
Pole Dancing: I read an article in one of my TRI mags about this....

The world needs more Pole Dancers!!!

NOTE: Only applies to women...
2006-10-24 12:36 PM
in reply to: #576522

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Subject: RE: Recovery - what to do for aerobic activity
gadzinm - 2006-10-24 7:11 AM

The world needs more Pole Dancers!!!

NOTE: Only applies to women...


No body wants to even think about me pole dancing. It would look like jaba leaning on a streetlamp.
2006-10-24 4:45 PM
in reply to: #576481

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Subject: RE: Recovery - what to do for aerobic activity

Well, this is one situation where I would suggest NOT following my example and instead sticking with the conservative approach you have outlined.  It's mostly a matter of your running background and how well you know your own body.  I suggest starting at a reasonable distance based on your current long run...maybe 50% and begin building.  I was able to get back to 15 mile runs in a matter of weeks after getting off the crutches...but remember that I had just come off 9 months of serious training including a HIM and 2 marathons before I got laid up.  I certainly lost some of my aerobic base but I was probably stronger than average even after 7 weeks on crutches.  I also hit the gym 2-3 times a week working mostly upper body but also some leg work that didn't require weight bearing...quad extensions, hammie curls, seated calf raises. 

matthewjt - 2006-10-24 4:43 AM
TH3_FRB - 2006-10-23 10:01 PM I swam 6 days a week after getting a fractured pelvis back in April and I was able to come back very quickly from my injury.
When you did come back, what did you use to base your long run milage on? I am a fan of the 10 % rule and 3 weeks build, 1 week recover, but I need to know how long before to come out of hibernation to get my runs up. I feel like I could go out and do 8-10 miles anytime I want and build from there, but I think it wouldn't be the smartest thing after 2-3 months off.

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