Alternative Workouts If you are injured, etc. 

These are three weeks of workouts, designed to keep you fit, despite not being able to walk or jog.  Sometimes you experience knee pain, or shin splints where you must rest. You can still workout, but try to stay off asphalt and stay clear of impact exercise. 

Check with your doctor before trying these non impact workouts. Most doctors will tell you if you have an ache and exercise makes it better as you warm up, it may be alright to do light activity.  But if you warm up and the ache doesn’t go away or gets worse, to stop and lay off your exercise to allow healing.

     Week One

Monday:  Stretch good for 5 minutes then do 15-20 minutes on stationary bike/elliptical/heart rider etc. The first 5 minutes go easy then pick up pace for 5-10 minutes then ease off the last 5 minutes.  Stretch your thigh (quad) muslces good afterwards and do 3 sets of 12 ab curls.

Tuesday:  Off or chair exercises from video or try a Fit and Fun pbs show.  Often I have easier exercises on Tuesday’s and Thursdays.

Wednesday: Start off on bike for 5 minutes easy then go to weight lifting or strength work for 5 minutes.  Do three different exercises and do 2 sets of 15  each.   Next go back to the bike and alternate easy minute with fast minute for 7 minutes then back to weights and do some lower body exercises like mini-squats or wall sits etc.  Now stretch out 5 minutes.

Thursday: Off

Friday:  15 minutes of stretching including slow exaggerated arm circles, hamstring stretch etc.

Saturday/Sunday:  One day try doing 30 minutes of either swimming, or stationary bike.

Other day rest

    Week Two

Monday:  Circuit training.   Start out on bike 5 minutes then stretch 5 minutes, now do 5 minutes in the chair of punch boxing to music.  You can do fast punches side to side, then double punches to each side, then knee lifts, then punching bag, then kicks all in chair.  Do this for 5-6 minutes, next do 2 upper body exercises like dips, overhead press etc. now do 4 sets of 12 ab curls, next go to the bike and do alternating 2 minutes easy pace with 2 minutes at a fast pace.  Now back to the weights and then stretch out.  This workout can vary from 25 minutes to 35 minutes.

Tuesday:  Stretch for 10 minutes and then do 4 sets of 3 x 30 second wall sits with 1 minute rest between, then 4 sets of 10 wall push ups, then 4 sets of 10 ab curls.

Wednesday:  20 minutes of stationary bike.  If it helps pass the time, alternate 30 seconds at a good quick pace with 1 minute easy during the 20 minute exercise session.

Thursday: Fit and Fun show or PACE class at Senior Center or church

Friday: Choice

Saturday/Sunday  45 minutes of aerobic exercises.  If you have more than one aerobic machine at home or the gym, alternate between each piece of equipment every 6 minutes.

  Week Three
 
If your Doctor has allowed you to do more exercises you could try a cycling class or low impact aerobics class.

Monday:  Try a low impact aerobics class or watch Fit and Fun.  Some kickboxing classes and 50 plus classes are not very high impact.

Tuesday:  5 minute stretch, 5 minute lifting, 2 minute stretch, 5 minute lifting,  5 minute stretch.

Wednesday:  Stationary machine like bike to warm up 4-5 minutes.  Now alternate 1 minute hard exercise, with 1 minute easy and repeat 3 more times.  Then do 3 minutes at a hard steady pace and rest with easy peddling etc.3 minutes then do 4 x 45 seconds at a hard effort on bike etc. then cool down at easy pace 3 minutes and stretch.

Thursday:  Only Stretch day.  Maybe try a Yoga class

Friday: Off

Saturday: Swim for 45 minutes or alternate 10 minutes each on three different aerobic stations then stretch out and do ab curls and the end.  

Sunday: Off

During this time you need to be attentive to doing the exercises a Physical Therapist or Doctor has given you. Many may suggest a specific warm up and cool down exercise, and some may also want you to continue icing the injured area after you workout.

*Please make sure that you check with your doctor before starting any exercise program.  If you experience pain, extreme shortness of breath or other alarming symptoms stop and seek medical attention.  Many doctors now recommend having a complete physical with an exercise test after the age of 40, or for those with a strong history of heart disease. "No pain, no gain" is an out-of-date, incorrect statement when it concerns fitness.  Exercise doesn’t have to hurt to work!  Go at your own pace.