Prone to injuries during workouts...w/o schedule?

Queen_JessieA

I have had a lot of injuries working out in the recent years (fell while running, dislocated shoulder (surgery to fix), grade 2 ATFL sprain (surgery to fix); stress fracture (JUST WALKING...tho good mileage 4-5 miles); metatarsalgia from Kickboxing and walking on treadmill)...and not to mention, I have been having issues with my lower back. I really think I can help my back with strengthening my abs/glutes, tho...just a hunch, but I think I can!

So...here is my idea on a workout schedule:

Monday: Power class (strength training) & 30 min of cardio
Tuesday: Centergy (yoga/tai chi)
Wednesday: Power class & 30 min of cardio
Thursday: Centergy
Friday: Power class & 30 min of cardio

Would I need to add anything else to that? Is it enough of cardio? The Power class is done with a bar and you can load it up as heavy or light as you want/need. It is 50 mins long with a good 5-10 min cool down. LOTS of squats and lunges.

I figure that I really need to add the yoga. I think it will help with my back in some way. Limbering me up and strengthening me up!

Any advice appreciated!!

anemoneprose

How old are you? What else have you done in the past three months, and how has your body reacted? Like is this a new program from a cold start, or have you been doing less intense stuff less often?

I hate saying this, but some people are just not cut out for intensive or repetitive daily activity. What sounds good and reasonable on paper and would work for someone with a different body might be horrible for you. Given that a 4-5 mile walk gave you a stress fracture, plus all those other things, it makes sense to be careful.

To me, careful would be like two of the Power Classes instead of three; drop the cardio afterwards (do it on a different day, and pick something low-impact - cycling, swimming); and do yoga or tai chi maybe once a week. And maybe use diet to do the rest, keeping protein high, and supplement with fish oil & glucosamine &/or chrondoitin (which may not help, but might a bit).

It sucks for your motivation level and your physical capacity to be at odds, but it sucks more to be lain up for six months and not be able to do anything at all, lose motivation, and gain weight (heyo, that's me, trying to get back on track this week [actually I didn't gain weight, but what's there is now definitely not muscle]).

Queen_JessieA

Very true. Thank you for that input.

I am only 33, that is the sad thing The running injury happened when I was 28. Unfortuantely, I have very weak ankles that turn very easily and since my ankle surgery, I have had some issues with my feet. I even spent $130 on Brook's tennis shoes (the best I can get, according to my orthopedic and podiatrist) and my feet still hurt like a SOB after I walk.

I think I will follow your advice. I have always been an all or nothing girl. I guess that is why I keep getting hurt.

And while I am a bigger girl, I am not like HUUUUGE. I am 5'5.5" and 230. I know that getting this weight off will help. But it isn't like I am pushing 400, you know?

Queen_JessieA

Do you think this would work better?


Monday: Power class (strength training)
Tuesday: 30-45 mins of cardio (low impact such as elliptical or bike or swimming)
Wednesday: 30-45 mins of cardio (low impact such as elliptical or bike or swimming)
Thursday: Centergy (yoga/tai chi)
Friday: Power class

Plus I generally get out with my family on the weekends for a walk or fun swimming. I don't normally count that, tho.

anemoneprose

Very true. Thank you for that input.

I am only 33, that is the sad thing The running injury happened when I was 28. Unfortuantely, I have very weak ankles that turn very easily and since my ankle surgery, I have had some issues with my feet. I even spent $130 on Brook's tennis shoes (the best I can get, according to my orthopedic and podiatrist) and my feet still hurt like a SOB after I walk.

I think I will follow your advice. I have always been an all or nothing girl. I guess that is why I keep getting hurt.

And while I am a bigger girl, I am not like HUUUUGE. I am 5'5.5" and 230. I know that getting this weight off will help. But it isn't like I am pushing 400, you know?

I'm sorry! That sucks - I hear you. I was, what, 32, 33 when my problems started (from running), and my starting weight was 180. We all have different risks and vulnerabilities, and there's no way to know for sure what the deal is until you get injured (multiple times, in my case too! And every time, you're like, oh maybe it was my form, maybe it was the shoes, maybe this, maybe that. But at some point you've got to look at things and try to prevent further damage, if nothing else, just in case the cause is a whack set of joints. Right now I'm on my 5th doc to figure my thing out, and my mobility and quality of life have plummeted. & honestly I'm frustrated and angry that it's apparently unfixable, and that I can't even walk to the corner shop without agony. ANYWAY)

Yeah, it's definitely hard to hold back when you're motivated, but important to think about the long haul.

anemoneprose

Do you think this would work better?


Monday: Power class (strength training)
Tuesday: 30-45 mins of cardio (low impact such as elliptical or bike or swimming)
Wednesday: 30-45 mins of cardio (low impact such as elliptical or bike or swimming)
Thursday: Centergy (yoga/tai chi)
Friday: Power class

Plus I generally get out with my family on the weekends for a walk or fun swimming. I don't normally count that, tho.

That sounds good to me! Except two things: 1) might do the other power class on the Thursday*, so you have more time to recover for the Monday one 2) might consider staggering the introduction of activity - if you're currently sedentary, that is - just so everything has time to adapt. Like maybe, one month of just power training, and then add in the cardio. Either way, one idea is to keep track of things when you log your activity (here or in a book or whatever) - just note any weird pains, along with progress. That way you can adjust based on your body's feedback, instead of those voices in the head that say 'go hard!'. Also, in case something goes wrong, you have a record and can figure it out backwards. Hope that doesn't happen!! Good luck!

*I think maybe for a while just see how you feel, and go by that

lizziebeth1028

Do you think this would work better?


Monday: Power class (strength training)
Tuesday: 30-45 mins of cardio (low impact such as elliptical or bike or swimming)
Wednesday: 30-45 mins of cardio (low impact such as elliptical or bike or swimming)
Thursday: Centergy (yoga/tai chi)
Friday: Power class

Plus I generally get out with my family on the weekends for a walk or fun swimming. I don't normally count that, tho.

This seems like a better plan than you're first post. If you have a history of injury, over training and a 'all or nothing attitude' the first thing to work on is - LISTENING TO YOUR BODY! I used to over train. 2 quotes really hit home to me and changed my approach -

'You can't out train a bad diet' - I was repetitively over-eating then killing myself with long intensive workouts in the gym to counteract the effects.

'Abs are made in the kitchen' - Once I realized that I had control over my weight through a healthy diet and calorie goal I was able to let go of some of that 'all or nothing' attitude which led to over training.

Should you challenge yourself in the gym?? Well yes of course...but know that fine line between progress and injury!!!

Queen_JessieA

Thanks! Was looking at the class schedule and they have Power Classes on Monday, Wednesday, Friday and Saturday. I could do the Wednesday and Saturday instead. I just find that if I put it in my agenda as an appointment, I will stick with it! LOL.

Maybe if I just did Centergy once a week and then power twice a week and didn't do much cardio just to get back in the groove, I would be ok.

anemoneprose ~ I am so sorry about your injuries!! It certainly does stink to know that you could do what you want to do w/out the hurting if it wasn't there. And people look at me like I am nuts ~ like I am making it up if I say anything. I hope your drs. can figure it all out!

anemoneprose

Thanks Don't mean to moan about it all the time but can't help it!

Can totally see that schedule working. Best of luck