Guest guest Posted March 30, 2001 Report Share Posted March 30, 2001 Work those quads!!!!!!!!! and Ice when your done:)<br> Good Luck.....Jen Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 30, 2001 Report Share Posted March 30, 2001 First question: do you have experience with weight training at all? If not, I encourage you to get some knowledgeable assistance in the beginning (a personal trainer, an athlete friend, etc ...) to help you with proper form. Lifting weights without knowing what you're doing is the best way to injure yourself, and that's the last thing you want.<br><br>Now, having said that, weight training along with a rigourous stretching program has completely altered my knee biomechanics. I had almost no VMO when I started, and now it is quite prominent. On top of that, I was noticebly bow-legged (not horribly, mind you). Loosening my IT band and strengthening my VMO has lessened that to such an extent that it's hardly noticible. My kneecaps used to be rotated, and now they are perfectly straight. Cool, eh? Now, if I can only get rid of some nagging tendonitis and some other soft tissue woes, I'll be good to go! Now, enough advertisement. ;-) Here are some of the lower body exercises that I do:<br><br>- Horizontal leg press: with this one, you're lying flat on your back, and you're lifting a weight stack by pushing yourself along a rail.<br>I find this one to put the least stress on the joint. The standard sort of " sled " type leg press is okay, too (i.e. where you put weight on the " sled " and push it away from you), but I like the<br>horizonal machine better. <br><br>- Straight let lifts with ankle weights. We all know this one.<br><br>- Leg curls. Don't confuse these with leg extensions. This works the hamstrings.<br><br>- Calf raises. Seated and standing.<br><br>I also only perform a single set of each exercise, and I do the lift quite slowly (1 to 2 seconds to lift, 2 to 4 seconds to lower). Performing the lift slowly lessens the strain on the joint, aside from it being more effective. I choose a weight that I can lift somewhere between 8 and 15 times, and then my muscles completely fail (i.e. I cannot lift it again). Studies have shown that single set to failure weight training protocols are almost as effective as the traditional multi-set protocols, and they're lots easier to get right! The idea in strength training is to completely fatigue the muscle, and you can be more of a slob in your weight selection with the one set protocol and still get the job done. In any case, it works for me, so take it for what it's worth. There are other lower body exercises that can be performed, but for my money, these are the safest for " challenged " knees and they're effective (again, at least for me). I also do a full upper body workout, but that's off topic.<br><br>I should also mention that I only do weight training two or three times a week. Many PT's and others on this list suggest performing the quad strengthening exercises every day (at least in the beginning). Now, I did as I was told, but I've never understood this. Every principle of weight training that I know says that in order to increase strength in a muscle, you must stress it and then give it a day to rest. Hence, weight training should be done, at most, every other day (at least on the same body part). Anybody have any idea why this gets tossed out the window for rehabilitative exercises?<br><br>Anyway, sorry to be so long winded, but sadly, I kind of like weight training now. ;-)<br><br>Tony Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 30, 2001 Report Share Posted March 30, 2001 Please don't use the leg extension machine... it's guaranteed to damage your knee-caps.<br>Joe Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 30, 2001 Report Share Posted March 30, 2001 Follow every word Tony wrote just don't work the one part of the leg but consider total body conditioning. If you work the quads follow what he said and make sure you bring in more than one joint so other muscles will also get an equalizing effect, like in Tony's method you'll also work the hamstrings to an extent. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2001 Report Share Posted October 26, 2001 Good for you Sue....woo hoo you rock. MariAnne --- Sue in NJ <susang@...> wrote: > Nothing like doing a different video to get one out > of a slump! Today I dug > out my old Stormie tian " First Step " video - 15 > minutes aerobics, 15 > minutes floor exercises - and by the end of the > floor stuff I thought I > would be writing a humorous post like Elenora about > not being able to get up > off the floor! LOL > > They're nice, easy exercises, it's just that I > usually skip floor exercises, > but today I was determined to push myself. Besides, > my living room is a > nice, cool 62 degrees right now and the setting was > perfect. > > Stormie is a Christian advisor and writer > (http://www.stormieomartian.com/), > but she did 2 videos with some of the women from the > tv show Dallas and > Welchel from Facts of Life. Her husband wrote the > music. The other tape is > called Low Impact Aerobics and is just a step above > this, but both are about > the level of my favorite tape, > Silver Foxes. > > Unfortunately, they're both out of stock on Amazon > so I can't send you there > to look at them. I did a Google search and found > them on Walmart > (http://www.walmart.com/catalog/product.gsp?cat=18571 & product_id=728026 & path > =0:3920:18571:18575:19051 & dept=3920) for only $8.98 > each. If the web site > has it, the stores may. I don't have one around me > so there's no way to > check. > > She doesn't even mention them on her web site. I > wonder why? > > > Now off to switch the laundry over. I needed the > strength from that exercise > to climb those 3 flights of stairs! LOL > > > Sue in NJ > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2001 Report Share Posted October 26, 2001 Great exercises Sue in NJ! You are an inspiration! Eleanora > Nothing like doing a different video to get one out of a slump! Today I dug > out my old Stormie tian " First Step " video - 15 minutes aerobics, 15 > minutes floor exercises - and by the end of the floor stuff I thought I > would be writing a humorous post like Elenora about not being able to get up > off the floor! LOL > > They're nice, easy exercises, it's just that I usually skip floor exercises, > but today I was determined to push myself. Besides, my living room is a > nice, cool 62 degrees right now and the setting was perfect. > > Stormie is a Christian advisor and writer (http://www.stormieomartian.com/), > but she did 2 videos with some of the women from the tv show Dallas and > Welchel from Facts of Life. Her husband wrote the music. The other tape is > called Low Impact Aerobics and is just a step above this, but both are about > the level of my favorite tape, Silver Foxes. > > Unfortunately, they're both out of stock on Amazon so I can't send you there > to look at them. I did a Google search and found them on Walmart > (http://www.walmart.com/catalog/product.gsp? cat=18571 & product_id=728026 & path > =0:3920:18571:18575:19051 & dept=3920) for only $8.98 each. If the web site > has it, the stores may. I don't have one around me so there's no way to > check. > > She doesn't even mention them on her web site. I wonder why? > > > Now off to switch the laundry over. I needed the strength from that exercise > to climb those 3 flights of stairs! LOL > > > Sue in NJ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2001 Report Share Posted October 26, 2001 WTG on the exercise Sue in NJ I will have to check into these tapes. I am needing some new things to do. Will be starting back at the water aerobics Tuesday if (I pray) none of my kids are sick -- Exercises Nothing like doing a different video to get one out of a slump! Today I dugout my old Stormie tian "First Step" video - 15 minutes aerobics, 15minutes floor exercises - and by the end of the floor stuff I thought Iwould be writing a humorous post like Elenora about not being able to get upoff the floor! LOLThey're nice, easy exercises, it's just that I usually skip floor exercises,but today I was determined to push myself. Besides, my living room is anice, cool 62 degrees right now and the setting was perfect.Stormie is a Christian advisor and writer (http://www.stormieomartian.com/),but she did 2 videos with some of the women from the tv show Dallas and Welchel from Facts of Life. Her husband wrote the music. The other tape iscalled Low Impact Aerobics and is just a step above this, but both are aboutthe level of my favorite tape, Silver Foxes.Unfortunately, they're both out of stock on Amazon so I can't send you thereto look at them. I did a Google search and found them on Walmart(http://www.walmart.com/catalog/product.gsp?cat=18571 & product_id=728026 & path=0:3920:18571:18575:19051 & dept=3920) for only $8.98 each. If the web sitehas it, the stores may. I don't have one around me so there's no way tocheck. :(She doesn't even mention them on her web site. I wonder why?Now off to switch the laundry over. I needed the strength from that exerciseto climb those 3 flights of stairs! LOLSue in NJ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2001 Report Share Posted October 26, 2001 I'll pray for you that you can go.... MariAnne --- Kim May <kimstime@...> wrote: > WTG on the exercise Sue in NJ > > I will have to check into these tapes. I am needing > some new things to do. > Will be starting back at the water aerobics Tuesday > if (I pray) none of my > kids are sick > > > > -- Exercises > > Nothing like doing a different video to get one out > of a slump! Today I dug > out my old Stormie tian " First Step " video - 15 > minutes aerobics, 15 > minutes floor exercises - and by the end of the > floor stuff I thought I > would be writing a humorous post like Elenora about > not being able to get up > off the floor! LOL > > They're nice, easy exercises, it's just that I > usually skip floor exercises, > but today I was determined to push myself. Besides, > my living room is a > nice, cool 62 degrees right now and the setting was > perfect. > > Stormie is a Christian advisor and writer > (http://www.stormieomartian.com/), > but she did 2 videos with some of the women from the > tv show Dallas and > Welchel from Facts of Life. Her husband wrote the > music. The other tape is > called Low Impact Aerobics and is just a step above > this, but both are about > the level of my favorite tape, > Silver Foxes. > > Unfortunately, they're both out of stock on Amazon > so I can't send you there > to look at them. I did a Google search and found > them on Walmart > (http://www.walmart.com/catalog/product.gsp?cat=18571 & product_id=728026 & path > =0:3920:18571:18575:19051 & dept=3920) for only $8.98 > each. If the web site > has it, the stores may. I don't have one around me > so there's no way to > check. > > She doesn't even mention them on her web site. I > wonder why? > > > Now off to switch the laundry over. I needed the > strength from that exercise > to climb those 3 flights of stairs! LOL > > > Sue in NJ > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2001 Report Share Posted October 26, 2001 Thank you MariAnne. I have been really frustrated because just after the time I joined the Wellness Center came down with upper respitory infection and so I couldn't go. He had it for 2 weeks and during this time and had really bad colds too. is the only one who hasn't been sick yet (knock on wood ). Kim -- Exercises> > Nothing like doing a different video to get one out> of a slump! Today I dug> out my old Stormie tian "First Step" video - 15> minutes aerobics, 15> minutes floor exercises - and by the end of the> floor stuff I thought I> would be writing a humorous post like Elenora about> not being able to get up> off the floor! LOL> > They're nice, easy exercises, it's just that I> usually skip floor exercises,> but today I was determined to push myself. Besides,> my living room is a> nice, cool 62 degrees right now and the setting was> perfect.> > Stormie is a Christian advisor and writer> (http://www.stormieomartian.com/),> but she did 2 videos with some of the women from the> tv show Dallas and > Welchel from Facts of Life. Her husband wrote the> music. The other tape is> called Low Impact Aerobics and is just a step above> this, but both are about> the level of my favorite tape,> Silver Foxes.> > Unfortunately, they're both out of stock on Amazon> so I can't send you there> to look at them. I did a Google search and found> them on Walmart>(http://www.walmart.com/catalog/product.gsp?cat=18571 & product_id=728026 & path> =0:3920:18571:18575:19051 & dept=3920) for only $8.98> each. If the web site> has it, the stores may. I don't have one around me> so there's no way to> check. > > She doesn't even mention them on her web site. I> wonder why?> > > Now off to switch the laundry over. I needed the> strength from that exercise> to climb those 3 flights of stairs! LOL> > > Sue in NJ> > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 27, 2001 Report Share Posted October 27, 2001 > Great exercises Sue in NJ! You are an inspiration! Me? Inspiration?? Nah!! Remember, I go in spurts in-between injuries, and even then I'm lucky to get in 3 days of exercise a week. What I *plan* to go and what I actually get done are 2 different things. It's those young 'uns we all have to look to for inspiration, the ones who do all this tae bo and rollerskating. They make it sound so *easy*! Sue in NJ whose main exercise is avoiding exercise Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 12, 2003 Report Share Posted May 12, 2003 Hi-I don't know how well that PT regimen worked for you, but I had to do most of them recently and they nearly finished me off! I had things popping and clicking painfully in areas where I'd had no previous complaints. Arms went numb, choking when I was asleep, etc. Very scary. I went to get a second opinion from another orthopod. and he told me to stop doing them immediately...I know each case is different though-particularly in our situations. The leg lifting exercises were actually like climbing stairs which I'm not allowed to do and were continually throwing me out of balance and overstraining my pelvice joints and muscles. And I can't even roll over on my stomach and do anything! Not even in PT. I have to concur w/ on this one. Doing the 'wrong' exercise (not presecribed and monitored by your own treating physician) can have devastating effects. In my case, even your own treating physician's plan may have to be double checked to ensure its appropriateness for you. One size does not fit all. Donna Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 12, 2003 Report Share Posted May 12, 2003 Thanks, Joyce. I also believe that you initially wanted to fax the exercises privately. Someone actually did the same for me--out of pure helpfulness and good will--before my surgery. I took one look at her exercises and fortunately realized they were beyond my abilities at the time. I had already been pushed through attempted PT, pre-revision, by well-meaning therapists who had to give up in view of how limited I had become. The therapist who tried to make me do leg lifts came later! I am glad you found someone good who prescribed an appropriate program for you. I hope therapists like yours are the rule rather than the exception . . . .(I do get the impression that most therapists, like most people who post at this site, have only the best intentions. There is just so much we do not know about this condition.) Best, > , > You're right. I replied to the request for the exercises without thinking. They were prescribed for me due to 2 bulging discs & the requirement for no flexion. > Due to HARMS by the end of the day I was leaning forward but unaware of it. It didn't help the bulges. > Joyce (Atlanta) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2011 Report Share Posted November 6, 2011 Hello Group, I was curious as to what exercises everyone is using these days to strengthen their core and get the cardio that's needed without the jarring on the back. My steel rod was inserted in 1980 and I am 45 years old. The rod goes the entire length of my spine, so sit ups and such are very difficult. Please share any ideas that are working with you. Thank you, C~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 7, 2011 Report Share Posted November 7, 2011 I walk a lap pool 3 times a week for 45 minutes. I bought Soloman sneakers specifically for the pool... and the webbed gloves ... I set up my music to 80's disco and every song I change my stroke. I am now inthe best shape of my life..... > > Hello Group, > > I was curious as to what exercises everyone is using these days to strengthen their core and get the cardio that's needed without the jarring on the back. My steel rod was inserted in 1980 and I am 45 years old. The rod goes the entire length of my spine, so sit ups and such are very difficult. > > Please share any ideas that are working with you. > > Thank you, > C~ > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 28, 2012 Report Share Posted February 28, 2012 yess, very true I gave up reading it yesterday , It gave me headache , its just not going into my brain , I will highly appreciate it if any one can explain thr cardo vascular changes (total pheriphal resistance , cardiac output , etc etc ) in moderate and extraneous exercises ..regardsdivi From: Areej Abbas <areej.aldura@...> " " < > Sent: Tuesday, 28 February 2012 8:44 PM Subject: exercises guys I give up the Control of the cardiovascular system during exercise is a nightmare does any one digest its concept and welling to share I really appreciate itcheeeeeeeeeeeeeers Quote Link to comment Share on other sites More sharing options...
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