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Excercise program during ankle surgery recoup?



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KSIDOTI123
Posts: 248
1/13/13 3:19 P

So glad to have found this topic! I have ankle surgery scheduled for Feb and have been wondering about exercise/activity.



SPARK_COACH_JEN
Posts: 55,181
12/16/12 7:43 A

I'll be honest, I think you're not losing weight because you're not eating enough. When your daily calorie deficit becomes too large, that's going to make weight loss more difficult instead of easier. I don't know many people who will lose weight eating 1200 calories per day if they are exercising so much.

You really don't need so much exercise. I would suggest cutting back to 3-4 days per week of cardio for 30-40 minutes, and strength training 2-3 times a week. My advice would be to set your calories burned goal to reflect that amount of exercise, and then stick to the calorie range that SP suggests. Try this for a few months and see how it goes. It might take time for the weight loss to start, but eventually, I think it will. And it will be happening in a way that's sustainable and you can maintain long term.

Hope that helps,

Coach Jen



POPFLIER
SparkPoints: (817)
Fitness Minutes: (469)
Posts: 7
12/16/12 6:40 A

Thank you for the information. Jen, the link you provided was pretty much what I was looking for. The upper body routine is perfect and the core workout is great too. The cardio won't work for me, but actually I am surprised that the seated cardio routine uses so much of the lower body. For the most part, many who are doing seated exercises are doing so because they don't have use of their legs. Just seems weird to me that the legs would be utilized throughout the entire routine. I know it's hard to get your heart rate up while seated so I'll take what I can from the videos and do my best.

I know people say that diet is the majority of weight loss, but I believe i am the anomaly to that theory. I've gone through countless weight loss programs since I was 16 (Nutrisystem, Jenny Craig, Atkins, etc...) and all with success. I've discovered that I am only successful if I also workout 3 - 5 days a week for 1.5 - 2.5 hours each day. 6 years ago I was injured and I now suffer from chronic pain. I have to take several hardcore pain medications 24/7 and some of them have side effects of weight gain.

In January 2012 I went back to Jenny Craig, I bought a bodybugg, tracked my food religiously, worked out 3 - 5 days a week for 1.5 - 3 hours each day, and I did this for 5 months. During that time I lost 2 pounds and my clothes didn't fit any differently. I also did measurements every few weeks and I didn't lose any inches. My caloric intake was 1200 - 1450 / day and I drank all of my water. Need less to say it is pretty discouraging to work so hard for so long and receive virtually no results. I went to my doctor who ran thyroid tests and blood work. Everything is normal. My metabolism is naturally really low. My blood pressure has always remained around 90 over 60 throughout my entire life.

In 2006 I was injured and since then the ONLY times I have been able to lose any weight has been when I lived in Rome for around a couple of months at a time. In 2008 I lived there for 7 weeks and I lost 15 lbs. In 2012 I spent my summer there and during that time I lost 8 pounds. I couldn't walk as much, obviously, which I know contributed to it. Since I have returned in August I have gained 10 pounds. I tried to replicate the eating habits here that I had in Italy and even thought that maybe the Hunter / Farmer diet theory could be right. Unfortunately, it wasn't. Now I am convinced that it was entirely the walking that I did while I was there. None of it makes any sense and it shouldn't physically be possible that I can do all of that work and only lose 2 pounds. Science says that if you have a caloric deficit that you should begin to lose weight. I had 2,000 calorie deficits on some days and according to my bodybugg software I should have lose around 22 pounds.- 30 pounds during that time based on the deficits that I had.

So yes, I am discouraged, and I really am freaking out about these couple of months when I can't put any weight on my foot at all. This is why I am going on the Metafast diet.

If anyone has ANY additional ideas as to why this is happening to me or things I should try now or when I able to walk again, I would appreciate it. I will take the advice given already and religiously start again with tracking my food and water and I will run through the exercises on those two videos a few times a week.

Thanks for the input and replies. Sorry if my writing sounds angry or cranky. I am just really frustrated in general and I feel sorta like this: emoticon I am certainly not angry or frustrated with anyone on the board so please don't take it personally. emoticon



MISSRUTH
Posts: 3,286
12/14/12 6:06 A

Personally, the absolute first thing I would do, is speak to your doctor about your concerns. I reckon the most important thing is to do what your medical professional tells you to-- to make sure you don't delay the recovery of your ankle, or mess up anything else while your ankle heals. If you're given the okay to do upper body exercises-- there are a lot of videos and demos here on Spark, you'd have to just pick the seated ones (or ones that you could do seated even if they're standing in the demo). There is a seated cardio video too-- part of it uses the legs but you could just do extra arm movements during that part. It can be hard to really get your heart rate up using only your upper body, as the bigger muscles are in your lower body and you won't be using those.

They say that weight loss is 80% what we eat, and only 20% what we do (exercise). I think you may want to take a serious look at the types of food you're eating, and the quantities-- while you're laid up, would be a good time to get into the habit of using the Nutrition Tracker and weighing/measuring your food. I truly believe that we can't out-exercise a bad diet, so I would take advantage of the opportunity to study up on healthy food choices and look for some good recipes to try, etc.



SPARK_COACH_JEN
Posts: 55,181
12/14/12 6:00 A

Hi Nicole

The good news is that when it comes to weight loss, the majority of your progress comes from diet, not exercise. So even if you can't exercise at all, you can still lose weight conistently if you are tracking your food and staying in your recommended calorie and nutrient ranges. You don't need any kind of crazy diet for the time when you'll be recovering :)

Below is a link to our Limited Mobility Lifestyle Center. It has exercise videos and other workouts you can do from a seated position, so that might be a good option for you:

www.sparkpeople.com/resource/lifestyle_cen
ter_detail.asp?id=19


Hope that helps. Good luck!

Coach Jen



POPFLIER
SparkPoints: (817)
Fitness Minutes: (469)
Posts: 7
12/14/12 3:31 A

Hi everyone.
________________________________________
_____________________________________

Here's the summary of my question so you don't have to read the back story:
________________________________________
______________________________________

I could really use some help. I am having a bit of a freak out. I am having ankle surgery this Monday. After the surgery I will not allowed to put ANY weight on my ankle for a minimum of 6 - 8 weeks. I don't want to continue to gain weight (I'm already the largest I have ever been in my life and I just won't be able to handle it if I continue to gain weight.) I am thinking of doing Metafast for the 6 weeks that I am unable to be on my ankle since the diet doesn't want you to do much exercise during the first few weeks. What I am hoping you guys can help me with are some suggestions for some exercises that I can do in my living room while I heal. I know I can use my 5 lb weights to do some upper body exercises (bicep curls, tricep extensions, etc...) but I'll need to obviously remain seated or laying down.

What else can I do to elevate my heart rate to burn calories?

What type of exercise plan would you do? How many times per day / week? How many sets / reps?

Any help is greatly appreciated.
nicole


________________________________________
______________________________________

Here's the back story...
________________________________________
______________________________________

This past summer I was in Rome for 2 months taking a class. 4 days into my trip I fell and broke my ankle. I was in a cast and on crutches for the remainder of my 2 month stay. I speak some italian, but I never learned medical italian so it was hard for me to communicate the details about my ankle injury. I was never told to stay off of it entirely. I was told to stay off of it complete for 2 days, which I did. After that I relied on my crutches mostly, but had to walk by putting a small amount of weight on it. (Not fun btw being in Rome and not being able to see anything but a classroom, your apartment, and the inside of a car for 1 month.)

When I got back to the US I had an MRI and found that I had severe damage to 3 ligaments and I also now have a bunch of scar tissue (and a ton of pain!) My doctors said that I should have been off of it entirely for at least 6 weeks, thus now the scar tissue. So now I have to have surgery to remove the scar tissue so my ankle can fit back together correctly and have a ligament tightened. My surgery is this Monday. I am freaking out because since I have returned to the US (August) I have gained 10 lbs. The pain has just been too much and I can barely walk for 5 minutes. After multiple injections, PT, acupuncture, and massage therapy this is where I am at.




 
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