The We are in uncertain times right now, California just ordered an entire state "shelter in place" due to the coronavirus pandemic. Nothing as severe has been in place for my state yet, but it could be coming. Husband and I are both able to work from home with work laptops. I also have a ton of sick leave I could use. We have enough food to last us 3 weeks, although it may have to get creative with frozen stuff. Definitely need more alcohol.
I am not sure if my Planet Fitness gym has closed officially, I stopped going a week ago to start social distancing. This means I need to convert my gym routine to a home routine. It's going to be hard to mimic heavy weighted exercises at home. I do have some equipment at home: stationary bike (well old mountain bike on a trainer), a bench press with a cheap-o leg extension/hamstring curl attachment, a barbell with several plate weights, Swiss ball, Bosu ball, many bands. A few of my favorite online PTs are going to address this exact question soon on social media. My "gym" based STRENGTH days 2x/week:
Here are the modifications I made to make this workout possible at home: My "home" based STRENGTH days 3x/week:
So a few modifications, it will work. I won't be able to incrementally add weight as I don't have small plates at home. It will do for the next month or so, or however long we will be staying at home. I still get out for a ski tour 2x a week, or a walk on the other days. So far 4 skis in! Things are starting to adapt, I don't feel as trashed after a ski now! Yesterday I did a 2 hour ski tour and could have kept going! Not a single soul around. The biggest downside of skiing is that it is really jacking up my arm/neck/shoulder on the TFCC side because I use ski poles, albiet lightly. I could stretch all day and won't relieve the pain. In theory it should relieve the pain/address the imbalances, but I'm not supposed to load the arm up while it's in this unbalanced stage. I should not be using the arm right now. I will buck it up for now as skiing will be over soon. There are folks who are waiting to have ACL surgery, just had ACL surgery, and now their PTs and doctor's offices are closed. I can imagine a lot are panicking. I really feel for those who feel like they are going to be set back due to this. I hope they get clear at home guidance, or in worse case, just keep repeating the week you are in as a last resort. There may be some progress delay, but it is going to work out just fine in the long run.
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AuthorA 45 year old active female who tore her ACL in January 2017 (at the age of 40). Reconstructive surgery in February 2017 with bone-patellar tendon-bone autograft. Archives
November 2022
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