Can you get good results without working out hard?

[iris219]

I’m not asking because I’m lazy! I have an injury (from working out).

 

I still work out, but I can’t push myself the way I could before the injury. I’ve gained weight and lost muscle (the muscle loss concerns me the most). I’m tall and thin (5’9”, 125), but when I was able to workout really hard I was 118 and a lot of this was muscle. Even though I’m thin, I feel flabby right now (not a good way to feel in summer).

 

Will a low intensity, longer duration workout give me results? Is it possible to change the way your body looks without really pushing your body? Any suggestions? Thanks!

[Cavyinwarry]

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[josie54]

What is with these horrible spammers? Is there any way to flag and delete these things? Not to mention, if they're trying to sell something, why don't they at least use a readable spamming format? Anyway....

 

Back to your question!

 

Not to be nosy, but I was wondering what your injury was? You don't have to say, but it would matter whether it was lower body, upper body, or back. I'm assuming lower body or back, since that one seems to sideline people the most.

 

If you injured a leg, why not try swimming? Swimming is a great workout, burns tons of calories, and remains low-impact. You can also do water "weight" workouts that use the water as your resistance, which will help you regain your muscle mass.

 

Intense sessions of yoga might also do the trick. You can work around your injury while still keeping your muscles active. Light yoga for relaxation and stretching doesn't seem as if it's what you're looking for. A longer 60-minute session that holds each movement for an extended period of time might be more effective.

 

You might also try isometrics (where you push against an inert object to fire the muscle). You don't build muscle mass as much with isometrics, since you can't engage the entire range of motion, but you can keep yourself toned. For calorie burning,

 

If you hurt your back, however, your options are more limited. In that case, I would call your doctor to get advice on what kinds of activities would be safe.

 

Hope this helps a little--good luck!

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[iris219]

Not to be nosy, but I was wondering what your injury was? You don't have to say, but it would matter whether it was lower body, upper body, or back. I'm assuming lower body or back, since that one seems to sideline people the most.

 

If you injured a leg, why not try swimming? Swimming is a great workout, burns tons of calories, and remains low-impact. You can also do water "weight" workouts that use the water as your resistance, which will help you regain your muscle mass.

 

Intense sessions of yoga might also do the trick. You can work around your injury while still keeping your muscles active. Light yoga for relaxation and stretching doesn't seem as if it's what you're looking for. A longer 60-minute session that holds each movement for an extended period of time might be more effective.

 

You might also try isometrics (where you push against an inert object to fire the muscle). You don't build muscle mass as much with isometrics, since you can't engage the entire range of motion, but you can keep yourself toned. For calorie burning,

 

If you hurt your back, however, your options are more limited. In that case, I would call your doctor to get advice on what kinds of activities would be safe.

 

Hope this helps a little--good luck!

 

Thanks for the response.

 

The injury is a lower back/hip joint injury and I'm not sure it will ever be 100%. I can workout, but I have to be very conscious of the injury. I actually ran for 10 minutes yesterday. I used to be a runner, but that was the first time I've run in many months. I'm paying for it today (PAIN!). I've been walking a lot, but I don't get the same results with walking.

 

I can do most exercises (though there are some I definitely avoid), but I can only do some of them halfway and I'm not sure if I'm going to see any results. It's frustrating because I used to be able to push myself hard.

 

I do yoga and think I might add more sessions per week and do more intense classes. It seems to help my back/hips (or at least not aggravate it).

 

I'm going to look into isometrics. Swimming would probably be good. I've never been much of a swimmer, but I guess I could give it a try.

[josie54]

With your type of injury, I think walking and swimming are really your best bet. You don't want to sideline yourself completely (which I've read several times only prolongs the healing process), but you also want nothing so rigorous as a hard workout that could re-injure.

 

You might also take this time to focus on your upper body and light weight training to address the loss in muscle mass. Experiment with other low-impact exercises like Tai Chi. If I were in your situation, I think I'd also find a personal trainer that specializes in injured exercisers, who could offer further guidance. (Probably could find such a trainer through a referral from your doctor or through you local YMCA.)

 

Injuries suck, but fortunately you'll heal. Just don't jump too quickly into trying to get back into your old routine--you obviously don't want to reinjure. look at this time as an opportunity to try some new, less intensive activities.

 

I had a back injury in 2008, so I can relate....I'll tell you, though, that I think walking and light yoga kept me stretched out and helped me heal more quickly--as well as a ton of ibuprofen! I guess, in the interest of full disclosure, I should also say that it was yoga that injured my back in the first place--torqued it doing a backbend and I ended up with a compression fracture as a result. I don't do backbends anymore.

[iris219]

Yoga seems to be the one exercise that doesn't make the pain worse, but I avoid back bends and going too deep into moves like the cobra. I tried swimming and my back was sore after.

 

Sorry to hear about your back injury. Did your injury heal completely?

 

I've been dealing with pain for 9 months and it doesn't seem to be improving much. I've seen several doctors and they said there isn't much they can do for my type of injury:(

Edited June 16, 2011 by iris219

[josie54]

Yoga seems to be the one exercise that doesn't make the pain worse, but I avoid back bends and going too deep into moves like the cobra. I tried swimming and my back was sore after.

 

Sorry to hear about your back injury. Did your injury heal completely?

 

I've been dealing with pain for 9 months and it doesn't seem to be improving much. I've seen several doctors and they said there isn't much they can do for my type of injury:(

 

 

Actually, my back did heal to 99% of what it was before. I had a compression fracture at T7, which is my upper back--I'm not sure how much of a difference that makes in recovery time compared to your injury, in that my injury was in my upper back and yours is lower back and hip.

 

I was also told that my back might not ever be fully healed. However, I also went by the advice that I heard elsewhere that you should never "rest" your back completely, because it is most likely not won't heal. I did light yoga at least 2-3 times a week, and every day after the point I was mobile again (and I wasn't mobile for about two or three weeks) I stretched my back over a stability ball. I would sit on the ball, and then roll forward until it supported my head and back completely, and then I rolled back so that I was draped backward over the ball, to give my back a good stretch. I rolled back and forth that way for several seconds. That did wonders for me.

 

I also returned to my strength training program. However, where before my back injury I was working with 12-pound to 25-pound dumbbells, I did my exercises with an extremely lighter load: 3-pound to 10-pound dumbells. I did deadlifts (which was just bending forward with weights in each hand until they were right below knee level and then returning to standing position) with 8-pound weights instead of the 25-pounds I was using before, for example. I just wanted my range of motion back. I no longer did push-ups, since that aggravated my back. I did bench press and pec flys with 5-pound and 8-pound weights instead of 15 or 20s. And if it hurt, I stopped doing it. (Although I did push it a bit too far sometimes, I quickly realized that pushing it was not a good idea.)

 

Also, a doctor told me to continue to take antiinflammatories like ibuprofen (Advil, Aleve), because if the back was allowed to continue to be inflamed, it would take longer to heal. I've never liked to take medications, over the counter or otherwise, so I argued at first, because he wanted me to take 3 Advils 3x a day right after the injury! But then, he explained that the pain I felt was more due to the inflammation around the back than the injury itself, and that by treating the inflammation with the ibuprofen, I was treating the injury. So I took the ibuprofen (started with 3 Advil 3x a day but quickly dropped to 2 Advil 3x a day, with milk, to protect my stomach) regularly. Then, when the pain had lessened even further, I dropped it back until I was only taking when I felt some twinges. Then, I had to treat my back fairly gently for another eight or so months. I took the Advil if I aggravated the injury and the pain returned.

 

That said, I would say it took a good year before my back was what I would call back to "normal." It has only been in the last year or so that I can exercise and do everything I used to do before my injury without having to think about my back too much. I just avoid backbends of any kind: "Bridge pose" is as close as I'll ever get to a backbend again.

 

Back injuries take FOREVER to heal, but they also eventually heal if you treat them right. I think you're on the right track, by staying active and doing the exercises that are right for you and your injury. (I know that my particular stretch backward over the stability ball might not work for you. A stretch like a seated forward bend, working very lightly to the point of comfort, might be better for the lower back, while something like a very loose cobbler's pose or even tree pose might help with the hip, but I'm not sure...again, might consult with a specialist on that.)

 

But do also address the inflammation that can accompany an injury like this. I was amazed at how much better I felt while taking the ibuprofen and because I was keeping the inflammation down, the back had a better chance to heal, so I needed less and less over time.

 

But don't despair--you'll heal eventually! I thought the same thing that you did at one point--that I'd be like that forever. But fortunately, it did finally heal and I'm back exercising at the levels I was before, including running for cardio, yoga for flexibility, and full weights including push-ups and pec flys!

[2sunny]

pilates... does wonders for strength and muscle tone without rigorous strain and pain.

 

amazing results for me were within a few weeks - although i was going 3 times a week for an hour each time... but really helped me while recovering from a stroke.

 

was like a miracle.