-aDeN- asked:
well ive just gone through a fairly major back injury and havent done any proper exercise for nearly 4 months because of it…it ***** because i play rugby (im an aussie) and am guarenteed at least another 6 months away from contact sports =[ anyway, i see this as i great opportunity to jump back up and gain a massive advantage for my return by getting as fit as i possibly can
well ive just gone through a fairly major back injury and havent done any proper exercise for nearly 4 months because of it…it ***** because i play rugby (im an aussie) and am guarenteed at least another 6 months away from contact sports =[ anyway, i see this as i great opportunity to jump back up and gain a massive advantage for my return by getting as fit as i possibly can
curious about people’s personal favourites for building staggering levels of fitness? and also what exercises you think i should try out? the focus is running with a goal of being able to maintain a near-sprinting speed for a long period of time…thanks in advance!
ls8989 – i probably should have said, ive been seeing physiotherapists doctors and all over those 4 months and been given the all clear for solo non-contact exercise
ive been given a new specific weights program aswell limiting exercises due to the back and over the 6 months i have about half an hour’s worth on daily exercises dedicated to fixing my back
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I personally **** the gym and since u’re a sports player u might not like the idea of machines as well. there are sports u can enjoy without having to go through all the effort and stress of the gym like jogging (or walking ur dog), riding ur bike, swimming, roller blading, basketball, climbing the stairs (if u have access to that)..etc
Seeing as you just had a back injury…the smartest thing you can probably do to get back to your fitness is to make sure you do lots of back stretching excersises. Get a personal trainer to run you through some swiss ball excersises which are great for getting back core strength etc. The more you work on strengthing yourself now the easier it will be to get back into sprinting etc.
Swimming is one of the greatest exercises in my opinion. There is almost nothing dangerous about it, and it works almost all parts of the body, especially if you swim all the strokes.
If you don’t swim, you can try this to help your running endurance. First, run 100 meters 4 times. Rest for 20 seconds between each one. Each 100 meter dash should get faster and faster. On the last one, you should be sprinting all out. Then, rest for 10 minutes. Then jog a mile at about 60% of your full speed. If you do that daily for a few months, along with other exercises working out other muscles, (such as sit-ups, or push-ups) then your physical ability should rebound more quickly.
Hope that helped ?
Uphill running and high impact dancing…
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