Tuesday, 26 May 2009
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My Fitness Goddesses: I need your help!
I have an injury to my Achilles Tendon. Hopefully it is just a strain and not a sprain. I've been trying to move it and stretch it out but it really hurts to flex my left foot forward (pointed toe) or back (toward my shin).
This means I am in trouble - I will have trouble teaching classes. This is so gheeeeeey.
I have to teach a boot camp class tonight. Usually I do very high impact, high intensity aerobics. I can do some modifications for myself, but I was wondering if any of you girls had any suggestions for high intesity but lower (or no) impact exercises. I would like to focus on upper extermities and faster tempo strength trainings that use the whole body to keep the heart rate up.
This is so ghey. I need to be able to workout :( Hopefully in a few days I will feel better and I can at least teach cycling. That way I can burn massive amounts of calories. OH!
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Comments (8)
First and foremost, don't push your ankle! My bf had TWO torn Achilles and I myself had an uber messed up ankle (broken and sprained all at once.)
For the class:
- what kinds of weights do you have?
- do you have medicine balls? (enough to share)
- physio balls? (enough to share)
@fattehsaurusrex - I absolutely need to take care of my ankle - I have a history with it! At the facility I am teaching at tonight - we have free weigths, some bands and that's about it. I may do a circuit-style training tonight where we rotate between cardio/strength for a certain time with modifications to the cardio. Any suggestions you have would be appreciated - THANK YOU :)
i do circuit classes twice a week, 10 different stations and at each station you do one strength and one cardio exercise for one minute... it's hard work and come out dripping with sweat. Anyway my point being that the instructer strolls around the class just supervising, instructing if someone is confused as to what to do as she isnt required to do anything else.
hope your ankle gets better!!!
xoxo
@happy_mia - I was going to say, if you have access to medicine balls (or anything you can throw, really) you should have them do these cool sit-ups I used to do for soccer. You hold the ball over your head, and as you do a sit up, you throw it across the way to your partner, who has to catch it during the downward motion of their sit-up, then throw it back. We used to go ape with them, doing ones where you hold another ball between your feet off the ground while doing it! Killer core and upper body.
Band tug-o-war isn't bad either, or the sit-ups where one person lays on the floor holding a standing partner's ankles, and the partner throws the laying person's feet at the floor. You have to slow the motion, then slowly bring your feet to the ground, then slowly back up.
With the free weights, you could have them do single-legged squats (so you can go on the good ankle only if needed) including the ones where you kick back and really get your glutes. Another station could be a single step where you have to go up and down, could use weights there too.
@kerrylouise - Excellent! What kinda stations do you guys have set up? I wish I had a whistle for something like that because I'd blow it for people to change stations :) LOL! Thanks for the tip on that one
@plasticanddeath - These are great ideas thank you - I will have to try to merge these into my workout tonight. I am thinking of doing circuits tonight to play it safe and keep it interesting. I'll post more later :)
i recommend an ankle brace. i fell down a hill during a long cross country run and sprained my ankle, ugh it was awful...because who trips down a smooth cement hill? idk. anyways, i got the ankle brace, laced it really tightly, wore supportive shoes and I was able to run just fine. Just make sure you don't turn it or roll it, obviously.
also, doing the "abc's" a couple times a day really helps the recovery, and afterwards: make the letter a, b, c, etc with your foot. basically, you're preventing it from becoming stiff and scar tissue building up, or whatever
hope it feels better! injuries suck. especially when you're stumbling out of bed :)
@happy_mia - she has a microphone on the side of her head and lets us know when we're down 30 seconds then 15 then 5... at each station there are two cards, one red and one blue. the blue is to do with your weights; upwards row, reverse row, bench press, shoulder press etc... and the red is cardio; jumping jacks, jump rope, shuttle run, high kicks etc. you do your blue for a minute then your red. Our class do it in groups of two... obv depends how many people there are and how many stations. Half way through the class she stops us and we do some chest work and then back to the circuit, at the end we do abs and stretch =]
hope last nights class went well!! xoxo