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Workout Thread?

I can't use the search function for whatever reason.

Looking to start working out again and would like to know good ways to get cardio and upper body strength training for someone in a wheelchair.

So basically what I'm getting at is seated exercises.

Willing to invest in some equipment but would really like the advice of the c0rians that know their shit when it comes to exercise.

Hey, I'd recommend these for cardio:

- speed bag or heavy bag
- hand pedal machine
- swimming (if you have pool access)

and these for upper body strength:
- dead hang pull-ups
- seated military press
- dips

I'm not sure what kind of equipment you have access to now, but you can do the seated military press and possibly pull-ups/dips in a power rack since some of them come with a movable bars:

http://www.amazon.com/Power-Adjusta...y/dp/B00GJ1K4W8

Thanks man!

I guess I should add that my hands and arms are extremely weak from the same bullshit that put me in the wheelchair.

I need to start VERY slow/light and work my way up.

You could start off with this throughout the day:
http://www.amazon.com/Adjustable-gr...h/dp/B008NQ9U6I

and then maybe down the road these first two wrist curls for your forearms (I do these seated):
http://www.leehayward.com/exercises/forearms/index.htm

I've also seen the hand pedal machine used during physical therapy, but I'm not licensed in any of this. I can only go off of what I've personally experienced.

Damn Alex, what put you in a wheelchair? That's pretty rough mate.

Re: Workout Thread?

quote:

Originally posted by Alex I can't use the search function for whatever reason. Looking to start working out again and would like to know good ways to get cardio and upper body strength training for someone in a wheelchair. So basically what I'm getting at is seated exercises. Willing to invest in some equipment but would really like the advice of the c0rians that know their shit when it comes to exercise.

OP, wheel chair users tend to have very developed pecs with mismatch to posterior musculature. You have to protect your shoulders.

This article has great information with regards to exercises you should do to protect your shoulder....

http://ptjournal.apta.org/content/9...5.full.pdf+html

Also, it should be worth noting that any exercises that you do to strengthen the pecs, anterior delts, etc, you need to strengthen your back 3 x over.

For example, 1 set of 10 for the pecs, you do 3 sets of 10 for posterior direction (rhomboids, posterior delts)

Do you know how to wheel correctly?

Can't really offer much advice on the wheelchair issue beyond what's already been stated. On a general fitness tip I've been pretty active recently: running a couple of times a week as well as playing football on weekends. I'm trying to build my distance running up beyond the half marathon mark - I'd like to get up to about 20 miles by the end of the year if possible.

One downside of all the running is that the toenails on my second toe of each foot are turning black and falling off. I saw a chiropodist and they said it's perfectly normal, but it looks absolutely rank. Also, I'm not sure how painful the falling-off process is supposed to be. I don't really want one to come loose midway through a run and leave me in horrible pain.

Lol, I have to admire the commitment of distance runners. Something makes my toenails fall off, I'm stopping it right away.

I have a friend in a chair he prefers swimming primarily.

quote:

Originally posted by Vector A Lol, I have to admire the commitment of distance runners. Something makes my toenails fall off, I'm stopping it right away.

I know this is going to start a massive flame war, but it's actually a sign of how fucking bad running if for you. I'm not talking about toenails being the downside - I'm talking about knees and hips, and every person that i know who has been an avid runner pays for it by the time they're 40 and wishes they'd done something else exercise wise. Knee surgery 'aint fun and neither is having limited mobility for the rest of your life.

It's one thing if you're competing (every athlete expects injuries or to sacrifice something for their sport) but for exercise? You have to be fucking bonkers.

Lol

Not to mention how daft most people running look with their hands flailing like tinker bells. Skip rope for 5 minutes amd you will get your running workout amd if you practice at home look like you might be a bad ass boxer or just someone that loves to skip.

White people need to take lessons on how to run.

Everything in moderation.

quote:

Originally posted by Looney4Clooney Lol Not to mention how daft most people running look with their hands flailing like tinker bells. Skip rope for 5 minutes amd you will get your running workout amd if you practice at home look like you might be a bad ass boxer or just someone that loves to skip. White people need to take lessons on how to run.

Lol, so true. When you see someone doing jump rope like a pro you think "they must be hardcore". Instant cred. Have to have the outfit though; hoodie, frenchie style sweat/jogging bottoms that taper and hi-tops.

quote:

Originally posted by System-J Everything in moderation.

Always true, but "getting up to 20 miles" isn't moderation. That's running marathons and for you own sake, I really hope you don't go there. It's over 30,000 high impact steps for about 20 miles and how long do you think your knees can take that for?

It's a lot less than you might think. I almost certainly run a hell of a lot less than the "avid" runners you know.

Put it this way. A couple of months ago I ran a half marathon. If you look at any training plan for a half marathon (for example: http://www.runnersworld.com/tag/hal...-training-plans) and you'll see they recommend the Beginner plan for someone who regularly runs 15-25 miles a week. The Advanced plan is for someone who regularly runs 35+ miles before they even start training for an event. So an "avid" runner would be clocking that kind of weekly mileage.

Now consider that I have never once run 20 miles in a week in my entire life. I trained for a half marathon on one or two runs a week. At the end I was running the full distance plus one shorter run of less than five miles, so my peak weekly mileage was about 18 miles a week. I would barely even qualify as a "beginner" on my mileage.

I love running and it's a lifelong ambition to run a marathon. Hopefully I will be able to do it in either 2016 or 2017. However, I don't have time to run seriously. I fit in one or two runs a week, plus some football. I lurk on a couple of running forums and the regs there tell people in all seriousness that 20-25 miles a week is "nothing". An avid runner is one who runs 5-6 times a week. That's how you fuck your knees up.

I think you're quantify the term "avid" runner as someone who regularly competes in marathons and is clocking over 25-30 miles per week.

I don't. The beginners plan on your chart is 15-25 miles per week. That's already more than enough to fuck up your knees if you were to do that for any sustained period.

it's 30 to 40,000 high impact steps a week, times 10 weeks, so basically just under half a million high impact steps in just over two months.

Speak to any physio therapist or orthopedic surgeon about that kind of regular exercise and they'll sign you up in advance for treatment.

Not being a downer on something that plenty of people love - I love going for the occasional run, but there are so many much more effective and less damaging ways to get exercise.

In fact I'm struggling to think of any other regular cardio exercise that is actually worse for your body?

By that logic anyone who has ran a full marathon is guaranteed knee and/or hip problems. There are a few blokes in my office in their 50s and 60s who ran marathons back in their day and none of them have any knee or hip problems. Nor have they expressed any regret or advised me against running when we've talked about it.

quote:

Originally posted by Sushipunk Damn Alex, what put you in a wheelchair? That's pretty rough mate.

Hereditary motor and sensory neuropathy. (AKA Charcot-Marie-Tooth disease, and no it isn't teeth related )

Goes after your legs, arms and hands and unfortunately (according to my neurologist) the disease went after me balls to the walls.



Also, thanks everyone for their suggestions!

My friend is doing the Iron Man triathlon next month. Shit is intense.

quote:

Originally posted by Silky Johnson My friend is doing the Iron Man triathlon next month. Shit is intense.

I've heard about this before. What does it entail?

A 3.86km swim, a 180.25km bike ride, and a 42.2km run, in that exact order with no break.

Pretty sure he's doing the one in Tremblant, too.

I'm doing the Straw Man next week

quote:

Originally posted by DJ RANN In fact I'm struggling to think of any other regular cardio exercise that is actually worse for your body?

Street skateboarding.

quote:

Originally posted by Jon_Snow I'm doing the Straw Man next week

*punch*

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