Special aerobic exercises needed

Hi All

Right here's a question that I hope someone can answer.

My Girlfriend was involved in a serious RTA some years ago and this left her with permanent mobility problems.

Recently she has wanted to start losing weight and getting fit, unfortunately this is a problem because she cant do any kind of impact training. Due to Hip, knee and ankle injurys.

Here things she cant do in training
- Can't Run, or even jog on spot
- Can't walk long distances
- Can't squat
- Can't kick

Basically, is there any kind of aerobically demanding exercise for the upper body?


Thanks
Davey

Davey,

Can she swim? You haven't included it in the list of no-no's, but I just want to check.

Swimming is typically the first and most effective form of exercise recommended by physicians when someone cannot tolerate impact in any form of exercise. I have a number of close friends who have suffered serious injuries, and swimming has been their road back to fitness.

I'm fully able-bodied and I love to swim, it can be an awesome form of exercise for anyone.

No mate

She's scared of water and never learned

Oh OK, in terms of "can she" swim I meant will her injuries allow her to swim i.e. would it be against medical advice?

If its allowed, though I fully appreciate people's fears, it may be a big challenge she should consider undertaking. Given what you've said around the considerable limitations, I'm struggling to think of anything else that would be effective, and not superficial.

I hope someone can offer you some better options, best of luck to you both mate.

Hi Davey,

This is a tough one I know because my wife battles with some disabilities. Here are some notes to help you. The basis of my fitness is what I call the 4 corner foundation stones of fitness, that is push, pull, squat and lunge and you will be fit and strong. That said I realize you have some challenges here as I do when I train my wife Jenny. Some ideas:

• Use resistance bands. You can tie them to a hook on the wall and do pull and push exercises (there are several variations on these if you do some internet research rather than me state the ones I use).
• Resistance bands can also be hooked under your feet while you are standing up and you an do lateral shoulder raises which done with intent and good form and high rep will give you some cardio and toning at the same time – and many variations on these.
• You can get fit by doing some form of exercise flat out for a minute albeit in limited form and then rest for a minute and go again – go to doctor Al Sears website and you will see his PACE program: www.alsearsmd.com – also if you read a book by Stu Mittleman called slow burn you see how easy it is to burn fat and not sugar if you train correctly
• Study the art of breathing exercises as they burn fat and make you healthy – email me your email address and I will email you an old Chinese book on this subject that is now out of print
• Do static isometrics tensioning exercises as they also burn fat and tone muscles there is plenty of literature on the net about how to use such exercises and they promote healing as the blood flow increases.
• For healing blood circulation is critical – laughter increases the blood flow by 50% so get your good lady to laugh and often (even if it’s at your expense!)
• Even though she cannot do squats and lunges etc get her to visualize a set of the exercises with intensity and breathing as part of the adapted training you do for her. Research has shown that visualizing exercises fires the same neuralogical response as if you were actually doing the excercise - so this has good memory recall benefits and fires the body somewhat at cellular level -
• Always train with her and motivate her by doing the exercise first so she can model you and your commitment
• Do a little bit with her all the time – you are better off with 15 minutes a day – 7 days a week than 1 hour twice a week – an apple a day keeps the doctor away but if you eat 7 on a Sunday you will feel like shit (it’s the same principle with training)
• She can use 1kg fast action dumbbell exercises – I have a 6 minute routine that Jeff Fenech devised with 1 kg weights that he used to get Tyson’s speed and fitness – I will also email that to you
• Very light tornado ball if you can find one that is 2 kg; you can use these standing up circling them around your head - and the soft 3kg ro4kg medicine balls are also good for various excercises that can be done just using arms if there are limitations with hips and leg movements etc.
• You can also use towels or thick ropes and keep tension on them in front of you chest height, beind the back, over the head and so - hold for say 10 seconds and do as many reps as possible with 10 seconds rest this improves blood circulation and builds lean muscle
• Modified yoga will help – what I mean is look at all yoga moves then strip them down to the few she can do and it will help



Take your time experiment with always keeping a close eye on safety and monitoring if there is any pain. Never give up on a helping to train with those who need us most, I posted an inspirational video on this subject on my Q&A section today – take a look at it and get inspired. Adapt an attitude of possibility thinking and it will all come to you. For example my wife has problems with her balance, so instead of traditional squats I make her 2 thunder squats with a kettlebell on two benches, it does the same the job and is easier for her to do. There is always a way albeit maybe limited but it is there if we look hard enough.

Feel free to call me and I will gladly discuss any other details with you inlcuding offering more explanation on these few notes on this forum.

Tel: 07721 882972
Email: tony.terranova@fightingfit.gb.com

Good luck
Tony.T

What about looking up a GOOD Iyengar yoga teacher? Certified teachers have extensive training in yoga for rehab and can design excellent routines that aid in righting even chronic injuries as well as allow for good exercise within the limitations of the exerciser.

Couple that with a change in diet?

Cycling? if the normal seated position stresses the back too much, as it tends to do, what about a recumbent? Or even an exercise bike that can be adjusted to allow for back pain?

CFQ