Back at it after Back Surgery

AK121730
AK121730 Posts: 41 Member
in Introduce Yourself
Hey Everyone,
4 weeks out of lumbar fusion and missing my daily intense workouts as I follow the Docs recovery orders. So why not read about everyone else’s intense workouts until I can get back at it.

Replies

  • ninerbuff
    ninerbuff Posts: 49,042 Member
    I HIGHLY suggest you consult with a trainer experienced with surgery rehab. Can't tell you how many times that people who were very used to working out, have surgery and then jack themselves up again. Be safe and do it right.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • AK121730
    AK121730 Posts: 41 Member
    Great advice that I plan to take. 20yrs of rugby, jiu jitzsu and no moderation with Olympic lifts got me to this point and I never want to do this again. Once fusion solidifies, I am planning on hiring a trainer to help me learn the right way to get back to the level of fitness that I was at prior to my surgery.

    Thanks for the great advice!
  • ninerbuff
    ninerbuff Posts: 49,042 Member
    AK121730 wrote: »
    Great advice that I plan to take. 20yrs of rugby, jiu jitzsu and no moderation with Olympic lifts got me to this point and I never want to do this again. Once fusion solidifies, I am planning on hiring a trainer to help me learn the right way to get back to the level of fitness that I was at prior to my surgery.

    Thanks for the great advice!
    As I've aged (57 as of last month) I've tapered my workouts to just training one body part a day moderately hard and won't train it again till next week. I still squat and deadlift, but usually no more than 185lbs-225lbs for squats and 225lbs for deadlifts. Could I do more? Probably, but no need to. I'm not competing and don't care about gaining strength. My whole focus is how I'm in tune with my joints and muscle contractions more than anything else anymore. I also still kickbox and am progressively trying to do the splits again, but it's tough. I've had chronic sciatica (likely from my breakdancing days) since my 20's and I easily tolerate it, but do notice how I can't fully contract my left calf like my right. I'll keep attention to it and hope that the nerve issue doesn't get worse as I age. So far so good since I can still run sprints, jump and even breakdance if I wanted to at this age.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

  • AK121730
    AK121730 Posts: 41 Member
    More solid advice and motivation. Thank you. If I am doing what you are doing in 11 years when I am 57, I will be very pleased!

    The only thing I am allowed to do for the first three months while the fusion solidifies is walk on a treadmill at zero incline. I know HR zone 2 is better for burning fat but I’m only averaging around 250 calories burned, according to my garmin Marq, for 1 hour at 3mph. When I get into zone 3 at 3.7mph for an hour, I am burning closer to 400-425 calories. I’ve always been under the impression that zone 3 is burning more sugars than fats at the low end of a HIIT which goes into zone 5 and then produces the “thermogenic burn” for the next day or so afterwards. So, if I am not doing the high intensity portion of the HIIT, am I not effectively training given the limitations I have? Does it make more sense to do longer duration in HR zone 2 until I am able to do HIITS? The reason I ask is because I am not pushing myself into that post workout burn stage so does it make sense to try and leverage a longer duration Zone 2 fat burn.

    Any tips or suggestions are GREATLY appreciated!
  • ninerbuff
    ninerbuff Posts: 49,042 Member
    The "fat burning" zone is over emphasized and was used to help people who couldn't do higher intensity, possibly feel more self worth only being able to do low intensity exericse. While it is true you burn a higher PERCENTAGE of body fat at lower intensity workouts, what isn't stated is that if you do a higher intensity workout for the same duration (you burn fat there too but at a lower PERCENTAGE) you'll burn more fat calories OVERALL. Say you do treadmill for an hour and burn 300 calories at low intensity. And let's say that 50% of that is fat calories. That's 150 fat calories burned. Now you do a higher intensity treadmill with say intervals and burn 600 calories. Let's say that you only burn 30% fat calories. You then burned 180 fat calories, but overall you still burned double! See where I'm getting at?
    For your case, I would take my time getting used to working out again with low intensity for at least 2 weeks. Then check with Doc. When given clearance, you would only do a couple of intervals in a half hour and then increase it by one more interval a week. But again this will depend on how your body reacts to higher intensity. You may have to back off or stay longer on a set interval program until you're assured it's not going to injure you again.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • AK121730
    AK121730 Posts: 41 Member
    Thanks so much. Great coaching. I totally follow what you are saying and will adjust accordingly and run it by the doc at my next appointment to get his take on adding some intervals. Thanks so much!
  • AK121730
    AK121730 Posts: 41 Member
    Ninerbuff, I took your advice today and did 2 treadmill walked at an hour a piece totaling over 1000 calories burned. I pushed my back to the limit but was able to to do 5 min on off Intervals that pushed my HR into zone 4/5 then back to zone 2/3 for over an hour.
  • ninerbuff
    ninerbuff Posts: 49,042 Member
    AK121730 wrote: »
    Ninerbuff, I took your advice today and did 2 treadmill walked at an hour a piece totaling over 1000 calories burned. I pushed my back to the limit but was able to to do 5 min on off Intervals that pushed my HR into zone 4/5 then back to zone 2/3 for over an hour.
    Only you know how it feels. Remember, recovery doesn't mean you have to endure harsh pain. Pain of course is the signal to alert you that your stressing your physical body beyond normal. So IF IF you feel that you may be pushing it a little much, ALWAYS take it down a notch. Train smart. Trying to come back to fast is what leads to chronic injury over your lifespan.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png



  • AK121730
    AK121730 Posts: 41 Member
    Great advice. Thank you

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