We're Greg and Andria VanMierlo - personal trainers and owners of VM FItline. We're passionate about helping clients succeed in fitness goals they never thought they could. Through our VM Fitline App, we're able to help men and women finally find a plan that gives them the results they've been searching for.
Recovering from an injury or recovering from an illness such as covid is a great reason to change up your workout routine rather than just giving up completely. YOU can still get in good training when you are recovering from an injury or illness!
I recently had a hernia repair surgery. (2 weeks ago) I opted for an open surgery without mesh instead of laparoscopic, so I have a bigger incision and a bit more recovery time. My doctor was awesome and I was VERY happy that he even presented me with a mesh free option. If you are ever need a hernia doctor check out Dr. Beckman! https://www.mercy.net/doctor/robert-f-beckman-md/
Dr. Beckman gave me strict orders not to lift more than 15 pounds which is a huge blow to someone like me who lifts daily and who tries to lift heavy.
Today, I am week two post op and have been able to get 3 sessions of LIGHT weightlifting done.
I am not disobeying my Dr. I am listening to my body and I am still training when recovering from an injury or illness!
My doctor said I should not be “lifting” more than 15 pounds. He also said I am not to do anything that would cause me to strain “my belly” as my doctor put it.
How am I able to workout while still listening to my doctor?? Well by doing light pushing and pulling exercises via machines.
Also, I am concentrating on perfect form, really squeezing the muscles I am working, and doing 20+ reps per set.
My post-op workouts have consisted of 8 sets each for chest, back and shoulders in one session which is 24 total sets.
4 sets each for biceps and triceps.
When you are recovering from an illness or injury going lighter and doing higher reps is a great way to stay active and keep your sanity if you are a gym rat like me.
Will you be building muscle by doing this?
No, but it will help minimize muscle atrophy. Especially if you continue to eat high quality nutritious foods and keep your protein amounts up.
Higher reps will not be focusing on muscle building or muscle hypertrophy, but it will help build muscle ENDURANCE and it may prevent muscle wasting.
I am able to do cardio so I am doing it!
Whichs is another tip. Don’t focus on what you CAN’T do focus on what you CAN do.
IF you can’t train lower body FOCUS on upper body.
IF you can’t train upper body FOCUS on lower body.
I can’t lift heavy but I can do cardio. SO I am doing CARDIO!!
TO recap, if you are forced to change up your training because of an illness or injury, don’t just stop doing everything all together for weeks on end if you can help it.
Instead, scale it down, go lighter, do higher reps, and keep your sanity and some of your precious muscle. If you need help with coming up with a plan check out our VM Fitline programs here! https://vmfitline.com/programs
We can taylor a plan for you during recovery!
SOMETHING is BETTER than NOTHING!!!
Our mission is to help clients believe in themselves and accomplish fitness goals they never thought they could. We believe that accomplishing hard things in the gym equates to being able to conquer the hard things that are thrown at you in life.
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