Where should I START?

PinkEarthMama
PinkEarthMama Posts: 987 Member
edited November 7 in Fitness and Exercise
Six months ago, I had major surgery on my ankle ( ruptured 3 lateral ligaments, and tore the deltoid ligament ). I was in an air cast for six months........ and sat on the couch.

Where do I begin? Cardio? Weight lifting? ( Running is out, possibly permanently. I do 30 minutes on a recumbent bike three times a week as part of my ankle rehab )

I am fat and out of shape. I have a local gym to go to, but no idea how to do anything, and no one to show me.

Can you give me some tips????

Replies

  • TeaBea
    TeaBea Posts: 14,517 Member
    You've already got the recumbent bike for cardio. I wouldn't push the cardio too much until you're ankle is ready. I'm guessing high impact is out for awhile longer. Strength training would be a good add on. I exercise at home and do pilates & yoga videos. Pilates would be really safe for you. If you're interested in videos go to collagevideo.com to look for low impact stuff.
  • ajbeans
    ajbeans Posts: 2,857 Member
    I would ask your doctor/surgeon.
  • rachaelhoffman
    rachaelhoffman Posts: 19 Member
    Your local gym might offer personal training and/or wellness coaching- often for a free first session. At the very least, they'll offer a gym orientation- where you can learn what you can and can't do given your ankle. And, I'd agree- yoga and pilates would be great classes to take (or videos to do if you have some prior experience).
  • Fairysoul
    Fairysoul Posts: 1,361 Member
    Well you should be advised by your doctor about exercise, but in the mean time you could eat healthy and stay with your calories, it will help a lot!
  • Cassasmith
    Cassasmith Posts: 5
    Well, right off the bat, I'll say that you should find a better gym. Are there no trainers willing to help you? I work at a YMCA and I love nothing more then working with people and showing them how to use the equipment- I love talking to the members. The first 3 meetings are even free, so no need to pay- you get it as a new member. If no one's willing to help you out then time to move on- you're money isn't being well spent.
  • JeSuisPrest
    JeSuisPrest Posts: 2,005 Member
    I would ask your doctor/surgeon.

    This and start with eating healthier. Log in everyday all that you eat and drink!
  • NaalisAmmi
    NaalisAmmi Posts: 1
    Counting the calories worked great for me on myfitnesspal a year ago, and I only quit because I got overwhelmed after losing my home in Alabama tornadoes back in April 2011. I just got myself in gear this week to do this again. I really enjoy wii workouts, although I believe that xbox has plenty to do, too. If you don't already have a gaming system, I think the wii is a good price right now because I read that Nintendo is discontinuing it or something of that sort. You can tailor your workout to your needs.

    Hope you have a speedy recovery!
  • PinkEarthMama
    PinkEarthMama Posts: 987 Member
    I do 30 minutes of moderate yoga every day with the dayhome kids I work with... ( Mostly, I yoga, and they fall over )

    My surgeon is no longer involved. I've been handed off to physiotheraphy , who says i can do anything that doesn't hurt.

    Things that are not safe

    - moves that cut back and forth
    - standing on 1 foot for more than 30 seconds
    - one foot on the wobble board
    - running ( elliptical is fine, cross trainer is fine... since I do not take my foot off the platform )
    - any moves that cause the ankle to twist against the repairs

    My gym does offer an orientation... at a time I will never be able to go. ;/

    I do have a wii! I like wii yoga & fitness.. but does it actually do anything? Yes, I'm panting and sweating afterwards, but am i expending energy for no gain?
  • TeaBea
    TeaBea Posts: 14,517 Member
    Yoga can be great for strength training. If you're sweating (sounds like power yoga) you are using your body weight as resistance. That will definitely tone you up.

    I do hatha (stretching type) yoga for increasing my flexibility, it does not make me sweat. I use pilates for strength training.
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