The getting back in shape thread

[Rapscallion]

Got to the doctor's - confirmed a case of osteoarthritis (fancy words for 'starting to wear out'). Not overly happy about this. Exercise bike confirmed as fine, especially for building up the leg muscles. Not much in the way of impact and all that. Got a note from the doctor to say 'desk work only for a month to allow it all to heal' - it's as much for me as it is for them, since I tend to ignore common sense from time to time. No real swelling or fluid evident, so she's happy it's either early stages or currently minor etc.

Got to work, and as I was trying to hand personnel the note they took a look and said they were about to ring me for some overtime taking orders in sales. Heh. Full day of overtime out of the way, but no chance to get on the bike. Can hit it tomorrow, methinks. Knees a touch achy without painkillers, so trying to hit it every other day on general principles.

Rapscallion

[KiaKat]

I was diagnosed with OA about a decade ago. Definitely be careful, and if you do have to do any sort of long hours on your feet, look into a knee brace. I have two - one is for minor support, only used when I'm feeling some stiffness, and the other is for when I've completely blown out a knee doing something stupid.

Be sure you're stretching enough. Sometimes tight tendons and muscles can accelerate cartilage loss because of the strain they put on joints. Also make sure you're working all the muscles in the affected joint, not just the major ones. Wall squats, leg lifts, water aerobics, and certain yoga stances can help with that. Find out if you can get a couple sessions with a physical therapist to figure out what muscle groups need work.

It sucks, but there are things you can do to slow down the progression. Losing weight is one of the best, and you've definitely been doing a great job of that.

[Cat]

I can def throw in my two cents....do not exercise on a hurt limb....i tried, and my pulled muscle lasted several weeks more than it should have

[Rapscallion]

It sucks, but there are things you can do to slow down the progression. Losing weight is one of the best, and you've definitely been doing a great job of that.

Sort of plateaued for a little while, actually. However, it's a chunk of weight since the start of the year, and I've turned fat into muscle here and there. Got more incentive to avoid the desserts now, though

Rapscallion

[KiaKat]

*nods*

And the more muscle you build, and the better you eat, the higher your metabolism goes and you burn more fat. It's a wonderful cycle.

I, on the other hand, can't seem to go a full month without at least one "OMG I'm going to COLLAPSE" day. Which would be today. Didn't push myself all that hard, but after the first mile, I just had to quit. I walked the shortcut, so I still ended up going for 30 minutes. But I had really wanted to try to get a full 5K without stopping once. Stupid body.

Rather than go Thursday, I'm going to try for tomorrow morning. We'll see.

I'm also starting a new vitamin tonight, with high iron doses. I think I'm anemic.

[lupo pazzesco]

Ow, ow, ow, ow, ow, ow, SORE!

Today at work was constant motion. Upstairs, downstairs, up ladders down ladders, carrying boxes of books, hauling out winter clothing, lifting clothing over my head while on said ladders repeatedly to hang it on overstock hooks on the floor. Squatting, standing, squatting standing, etc, etc, etc. over 7 hours of nonstop movement, with maybe 3 breaks for 5 minute breathers, and my hour lunch.

Sweet crap I'm tired! And sore. And sweated more than when I go for my bike rides and do my exercise DVDs. I am so bringing my HRM with me to work, and if it's more of the same, I'm going to time it for at least an hour to see how much calories are burned. Even at a gross underestimate of general equations, I'm looking at 2500 calories burned, or round abouts there.

Owww...hot shower needed. Sweaty and sticky and icky all over.

[Cat]

Finally went back to the gym....45 min on the treadmill, averaged 3.2 mph at 15 incline....310 cals burned

Hope my leg is okay tomorrow

[SorryIsGoodEnough]

I went to the gym twice today. The first time, among other things, I did 30 minutes on the elliptical doing intervals. 375 calories burned. The second time, I did 28 minutes on the elliptical with lower resistance and lower crossramp, and I got 305 calories burned.

I'm so tired.

[MergedLoki]

k so i'm not reading EVERY post here so this is possibly reposted/old info.

But DO NOT skip meals. that doesn't do a damn thing for you.

such as skipping breakfast etc. doesn't work. because THEN your body never really 'wakes up' in the morning. getting something into your stomach (it can be small/healthy, an appl eor whatever). just kick starts your metabolism and gets your body into a 'ok i'm awake and shit is happening' mode.

Hardest thing is getting into an excercise routine and STICKING with it. cuz i can't friggin do it lol.

I eat fairly well (junk/fast food now and again but not too often) my issue is i'll work out or whatever for... 3 weeks or so and then take a break and never get back into it.

my GF has the same issue with motivation so were attempting to motivate each OTHER but... that isn't working out so wel since due to work we only see each other on avg. twice a week IF that some weeks.

[Becks]

Kia, if it's not too late, try to get vitamin C coated iron...the body doesn't absorb iron well on its own, you see.

I sound like my mommy.

[purple]

Ekkk!

Ok so I joined a gym on Sunday, have my orentation tomorrow and am freaking out, I haven't belonged to a gym since I was in high school (so over 3 years ago).

I know noone there will care but the thought of people watching unfit me working out is making me nervouse.

[Rapscallion]

Taken last week off to allow knee to heal somewhat. Going to do same this week. Weight already increasing :/ Intending eating less. Shouldn't have had that fried egg butty...

Shopping for extra fruit this morning, methinks.

Rapscallion

[KiaKat]

Try doing some upper-body work with light weights. If you can strengthen your core muscles, less strain will be put on your major joints.

Speaking of joints, my knees have decided to become OW OW OW PAIN SO MUCH PAIN the last couple days. Stairs have become mountains that take me ten minutes to get down (I'm considering taking the toddler route and scooting down on my butt next time), driving was more painful than I ever remember it being, and I woke up this morning because I bent my right knee and had lovely shooting pains through the whole leg.

I've put my heavy-duty brace on, though it's not doing much for the stability, and I'm thankful today isn't a restocking day. I don't think I'd be able to do much in the way of carting around 30+lb cases of wine.

Tried some sit-ups and push-ups this morning, but I really have no flexibility in my leg at all, and no ability to have it bent with weight on it. I might try some 1lb weights tonight for some arm exercises, and I'm going to play a little bit of Twilight Princess on the Wii. I find that's usually a good workout.

...and I just figured out why I'm in pain. I played Rock Band at my sister's this weekend, and I played drums. It was the damned kick drum pedal.

[Rapscallion]

Try doing some upper-body work with light weights. If you can strengthen your core muscles, less strain will be put on your major joints.

I'm going to take my furry hide to the local swimming pool tomorrow morning to see what I can do there and when they're open etc. Will try some crunches later tonight, but I'm going to see what happens there.

The doctor said one exercise that will help is when sitting to raise the foot and word the quads that way - wait until the burn sets in. I raised my leg at her direction and waited. We waited a little longer. It was suggested I may need to use a weight I've been in sales today with a one Kg ankle weight helping me to work the muscle beneath the desk. Heh.

I'm giving it at least another week off on the bike to give my knees (the left is far worse than the right) more proper time to heal up. They're not bad, save on stairs, at the moment. Sunday was great, yesterday the right was clicking and popping like you wouldn't believe. Today's not been bad, though I spent most of it at a desk.

So, how's everyone else?

Rapscallion

[Cat]

Been good at maintaing my weight while eating healthy and allowing a few splurge days.

Wanted to hit the gym today, but this cold is hitting me a bit to hard today