I’m not advocating that anyone risk re-aggravating an injury to simply burn some calories, but there are exercises you can do stay healthy and avoid re-aggravating an injury. In fact, those same exercises you were doing prior to sustaining an injury will be more difficult and burn more calories than they did prior to the injury because they’ll be complicated by your injury.
I slipped while on a ladder and probably broke my left foot about a month ago. It’s forced me to abandon my cardio routine, which has severely affected the attainability of my goal of having six-pack abs by March 13. Much of my cardio workout consists of jumping. I jump rope, do X-jumps and tuck jumps, and I haven’t been able to support all of my weight using the toes of my left foot since the injury. It hasn’t stopped me from working out, though.
I’ve been doing the same abs workout for more than six months. It’s a slightly altered version of the 10-minute abs workout on the MyPlate app by Livestrong, available to paid subscribers. I started doing the abs workout followed by a seven-minute cardio sculpting workout, but have since switched to doing abs and cardio on separate days, because I now do each workout up to three or four times.
My ability to complete my abs workout wasn’t affected by my foot injury for more than a few days. I stayed off my feet for a couple days and ate Ibuprofen to decrease the swelling, but I knew my cardio workout would be an impossibility for at least a month after seeing the first day of bruising. I had to find a way to incorporate cardio into my abs workout.
You Hear Rest, I Hear Stretch
The MyPlate app calls for rest between sets of the 10-minute abs workout, but that’s not what I hear anymore. When you hear rest, I hear stretch. Instead of using the 15-second rest period between exercises to grab a drink of water or wipe sweat from my face, I use the time to stretch.
There’s still 10 seconds allowed to prepare for the next exercise, so that is now my rest period.
You can turn any workout into a cardio workout by eliminating rest between your exercises. Even something as simple as stretching burns between 175 and 240 calories per hour and keeps your heart rate elevated between sets and burn more calories. So during my three, 10-minute abs workouts, I stretch for a cumulative 8.5 minutes, burning an extra 30 calories. And stretching is one thing you can do despite sustaining a minor injury because you can avoid any muscle groups affected by the injury.
If you can perform push-ups during those 15-second, rest periods, you can keep your heart rate even higher and burn an additional 80 calories.
Engage Your Core Even More
I didn’t even realize how much harder my abs workout could be until I injured my foot. It was while performing bird dogs that I discovered how a minor injury can be good for your training regiment.
In the past I would use my foot to maintain stability while performing bird dogs. It provides a third point of balance to go along with my hand and knee, but doing so re-aggravated my injury. So I lifted my feet off the ground and used only my knee and hand to support and balance my weight, which doubled the intensity of the workout. You’ll find you will be forced to engage your core even more to accommodate for the lost point of balance, which burns more calories and builds more muscle.
Take Your Time
My abs workout also increased in difficulty because I slowed everything down to avoid re-aggravating my foot injury. If you take your time and really focus on performing the exercise properly, you’ll find your workout to be more effective despite performing fewer repetitions.
Focus on Muscle Groups Unaffected by the Injury
If you have a lower-body injury, focus on exercising your upper body. You can do seated weight lifting or upper-body resistance training. Focus on your arms, chest, abs, back and neck. If you have an upper-body injury, focus on exercising your lower body. Do squats, lunges and kicks.
So don’t waste away waiting to recover from injury. Keep your heart rate up and exercise the parts of your body that don’t hurt. Then, when you’re completely healed, you’ll be better prepared to jump back into your training regiment having hardly missed a beat.
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