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Silver linings - What workouts can you do with a broken arm?

Silver Linings

June 5, 2013 Leave a Comment

What workouts can you do with a broken arm and how do you move on from the disbelief of an injury? A wise coach recently shared with me the three levels of recovery from an accident or injury—shock, disbelief, and finally acceptance. After recently breaking my arm for the second time in 3 years I am somewhere between disbelief and moving into acceptance. So in between musings about how I could possibly be in this situation again (clearly disbelief!), I work on acceptance. Acceptance for me comes with a high heart rate, pumping legs, and calories burned—a solid workout.

 

So last week I worked on finding my silver linings. While I crave my morning pool workouts where I am treated to the sunrise shaping the contours of Mt. Tam, and I gaze longingly at the Bay, knowing this was my time to be in the brisk water that makes my heart skip a beat, I know that I must find substitutes. Instead I will take this time to slow down, assess my longer term goals, and build, build, build my legs. In the end, I hope to come out of this a stronger swimmer. In the near term I will save my sanity and burn a few calories. Here’s what I’ve found so far:

 

Spinning

There is a new cutting edge spin studio in town, Pelo Fitness, that delivers an awesome, butt kicking workout. This ain’t your spin class of yesteryear! All of the cutting edge bikes at Pelo are fitted with sensors to measure the actual power that each rider is generating. It’s the measurement that professional cyclists use to adjust their training, but in class, it’s as easy as upping your RPM and notching up your gears. Big monitors in front of the class ensure you are training in the right zone (think fat burning, muscle building zone) and get the best results from every workout.

pel03

 

Each class has a different focus and may encompass one of the four areas:

 

  • Aerobic endurance builds and maintains your aerobic fitness.

 

  • Simulated hill climbing builds and trains the muscles, ligaments and tendons of the legs to improve power and climbing ability.

 

  • Anaerobic threshold intervals push your legs and your heart rate to the upper limits to improve cardiovascular strength.

 

  • Speed play challenges the body to work with high cadences (pedaling speeds of 90rpms and faster) to teach the legs to move quickly.

 

Classes are reserved online, require no month-to-month commitments, and you even get to select your bike online, much like booking an airline seat. The burn I feel in my legs right now is testament to the top-notch workout I got this morning at Pelo.

 

Hiking the Hills

This Sunday morning, in desperate need of hitting the recharge button, I tackled the trails above my house. The quiet, woodsy trails are more traveled by deer than human. The steady climbs get my heart rate pumping and the endorphins wash over me. The views as I climb are ample reward for the effort expended. Walking alone, without music, encourages my thoughts to roll through me and puts an order to the chaos of my mind. With stronger quads and a smile I wind my way home.

 

Core Strength

The world of squats, planks, and crunches should be a part of my daily regimen when I’m healthy, but sadly they often get forgotten in the hustle and exhaustion of life. I’m bringing them back in an effort to develop all around strength. 1 minute of plank, 60 squats, 75 crunches, I throw it in when I have a few minutes to spare. It all adds up.

 

I’m discovering quite a bit of exercises you can do with a broken arm, but first and foremost I am trying to let the pain guide me and rest  as needed. Any suggestions for other activities to try? Share with me, I’d love to hear!

 


Abby PledgerAbby is the founder of Goodness and can often be found with her head buried in the water in the wee hours of the day. She loves to explore Marin and Sonoma on her bike and wander the many amazing trails. Goodness was founded to bring women together on their fitness journeys, to inspire, and to educate.

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Abby is the founder of Goodness and can often be found with her head buried in the water in the wee hours of the day. She loves to explore Marin and Sonoma on her bike and wander the many amazing trails. Goodness was founded to bring women together on their fitness journeys, to inspire, and to educate. goodness.com

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