• The move to the new server is done. There are some software and database maintenance updates in process. This has us passing the hat around to help out. We appreciate any donations. Seriously, even a dollar helps. The payment page may be found here - https://www.audiokarma.org/support.html

Exercise discussions if anybody needs it

maddog37

maddog37

Super Member
Hello, especially the people who have been chatting with me recently after a recent surgery. I can offer discussions about exercise if anyone is interested in improving themselves with it. I'm not sure if this has been done previously, but if so I apologize for repeating. There may be some here that know more than I and it can increase any discussions.

What I throw out there is the opportunity to discuss any questions anyone has about exercise to get myself tuned up for when I return to work. If I don't know an answer immediately it will give me motivation to research it and share later.

A little background is I had brain surgery three months ago and need to resume brain function for my return to work as a physical therapist. My background is I received a degree in Exercise Physiology in 1989, and then another degree in Physical Therapy several years later. Physical therapy requires more detailed personal information which is why it should be exercise only.

And if any discussions are not for everybody's reading, send me a private message. Or any exercise discussions do not need to be personal, maybe just general info. If this is appropriate maybe it will benefit all of us who are interested. If it is not appropriate and violates some issues, then tell me and I will drop it.

Thanks, Tom :thmbsp:
 
Register to hide this ad
Knee (arthritis) recommendations

Hi Tom!

Thank you so much for this thread and best wishes on your recovery. My daughter-in-law has had several operations for brain tumors... to be honest, I've lost count, but I know it's in double digits. Like you, she's had some short term memory impacts but she is still with us (most important in my opinion) and those initial impacts after surgery have always faded and her short term memory returns for the most part. I have noticed that she has problems recalling the names of things. You can tell she knows what it is and is frustrated, but can't come up with what it is called. It seems to be like when you can't remember someone's name even though you know them... in this case it's common items though.

My question about exercise deals with exercises for osteoarthritis. My problem area is my knees. I've noticed that my balance and stability isn't what it used to be. I see an improvement when I go to the gym. My focus is usually on a stationary bike, elliptical and weight machines. When I use them, I feel stronger and more stable.

Can you recommend any exercises to help more with strength, balance and stability? I belong to a gym and have access to things like step benches, medicine balls, free weights, etc.
 
DG, My hopes to you that the surgeries your DIL has received will be helpful. Best wishes to her in that regard. Thanks for writing and this will give me a change to get thinking better.

Here goes: First off osteoarthritis is how much injury damage is there in the knee that may have decreased your balance activities. Knees send info to the brain and the body responds to it at a level it is able. It works well when folks work at a submaximal level with balance exercises. Some concepts of what you can try are:

1) Practice standing on one leg and gradually increase your duration
2) Play catch on one leg, or catch a basketball bounced off the wall
3) Do any activity on one leg at a time to increase stability (wash dishes)
4) High intensity can cause damage

Next it has always been my preference to strengthen legs using a leg press rather than the seated knee extension where the knees bend and straighten under load. There are more strains on the joint doing that than a leg press, which put more emphasis on muscles. The leg press also covers the hamstrings and I do that also instead of a prone hamstrings curl.

Squats (with supervision initially) can be beneficial eventually, but starting with a leg press machine first can get the leg muscles going at a submaximal level because the weight in a machine can be well below your body weight done in a squat. Depth (amount of knee flexion) should be limited initially to test your response. Doing it fully to thigh being parallel to the floor is OK eventually, but not when beginning. No deep squatting like a baseball catcher is recommended, and your knee should remain over your foot, not forward of the foot, which strains the knee joint.

When you begin leg strengthening, the amount of sets and reps can quickly cause muscle strain or joint pain. 3 x 10 reps is a typical amount initially, and it can be progressed. I worked on a squat program for running 25 years ago, and built up to 17 minutes continuous. That's is not a place to start.

Riding a stationary bicycle in the gym is fine to get the joint moving and working on leg endurance. Your knees should be almost straight during the cycling but not fully straight. 15 minutes continuous has been recommended for cardiac benefits, but not initially if it is not your routine. Start gradually and increase some tension once your muscles are warmed up. If your leg muscles are warmed up from the bicycle, then leg strengthening is OK. Strongly recommend warming up before strengthening, not weights first and bicycle last.

I hope that is clear. I have been through a lot of exercise over the years, and the goal now is to be beneficial rather that push too much. The idea here is to provide some background that will help you out. If any of this is unclear, ask me. If you have trained people at the gym, discuss with them as long as they have some good training.
 
Some very good points mad , I never went to a gym till I was 65 , was playing sports year round 60 years . That help , but I have not ever felt like I do now . 3 years at the gym and counting, had a incredible trainer for 2 years . Lost 18 pounds since starting the gym . Was not looking to lse wait was looking to tighten the **** up . I dont look any thing like a unfit person any more . Walking helps more than anyone thinks . Just do whatever works for you . GL
 
You must log in or register to reply here.
Back
Top Bottom