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Exercising after Total Hip Replacement Surgery

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I have been doing some on-line research about exercising after my Surgery.  Bluntly, all I am getting is confused.  There is so much conflicting information out there.  Trying to make order out of chaos is not easy.  It appears that there are a multitude of time frames that are discussed – but most don’t define the time frame and trail off into ambiguity – ending with “see your doctor.”  I’ve learned that there are two types of Docs – those that exercise and those that don’t – and they have totally different view points.  Looking at my Surgeon – I doubt that he has ever seen the inside of a Gym.

Obviously the first time frame is immediately after surgery and the first couple of weeks post surgery.  This has the most restrictions.  No question about that.  Still there are those who have told me that they resumed their normal life within weeks.  Really – just how inactive is your normal life?

The next stage is healing to the point that the prosthetic is fully in place and your risk of messing things up is lessened.  The time frame on that is anywhere from 3 months to one year.  Confusing – what is the actual timing – there has to be some hard information or at least stages of healing.

And then the final – you are fully healed and are what you are.  What are the limitations?  Some are almost clear – you are not going to do high stress exercises or sports.  Also not really clear on what is a high stress exercise.

While I am doing this research, one thing has become clear.  During the healing process, there is a limitation on the depth and form of Squatting.  I understand the necessity for that.  You do not want to stress the prosthetic before it has set into the bone and you do not want it to pop out of the ball joint. 

I have been analyzing my movements for each of the various exercise I go through during a normal week.  I don’t think any of us fully realize the amount of “squatting” type movements we do.  How do you get down to the floor or for that matter up.  So all floor exercises and stretches become a problem.  As you do your own workout – keep that in mind.

There are also certain limitations on the placement of your legs while you sit or stand.  A runners stretch would be out of the question for the same reason a Kettlebell swing is a problem – the forward thrusting of your hips.

The first component of developing an alternative exercise program is identifying the limitations – in terms of movements and time frames.  Once those are known, then I can move forward. 

My research continues.

Day 3 – Classic 52DC

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Day 3 as always falls on a Friday – my day off from exercising.  What follows is my posting on the 52DC Forum for this morning.

My Numbers for Thursday, October 23, 2014, Day 2 (3.85%)

CE: 4/4/96 (4.17%)
RT: 1/15 (6.67%)
CT: 1/15 (6.67%)
PG1 (Push-ups): 250/5200 (4.81%)
PG2 (PT Sessions with Wife): 1/15 (6.67%)
PG3 (Rehab Program): 0/1 (0%)

QOTD: What is your plan for gym work during this 52DC?

AOTD: My schedule is fixed.  The alarm goes off at 5:10am.  My wife and I are at the Gym by 6:10.  While I do an RT she does a full CT – 20 minutes each on two different machines.  The next day, I do a short 15 minute Cardio while she warms up on a cardio machine and then I take her through a workout focused on those areas hit by the stroke.  While she is doing an exercise, I am doing another set of push-ups.  We alternate our days all week.  Friday is my rest day – but she goes to the gym for a Zumba Class – she also doubles up and goes back to the gym on Thursdays for Zumba.  Each morning is preceded by a warm up/stretch routine.  At the bottom of this post, I’ve attached a copy the DIY Phase 16 Log that I designed myself.  I am recycling the one from last challenge.  I modify and limit that workout due to my ********ing hip.

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And that is my daily schedule.  Once we get home from the gym, it is breakfast and then off to work.  What’s not mentioned is that I start the morning off with a cup of coffee with a scoop of whey protein.  Almost no carbs but about 20 grams of protein and a shot of caffeine.  By the time I get to the gym – I’m good to go.

If I counted correctly – there are 44 Challengers signed up for this Challenge.  It is always interesting to see how many are at the Finish Line.

Tough Workout – Good

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This morning’s Resistance Training was Workout B of Phase 16 of my DIY Workouts.  The tough one.

Started with some warm up exercises and stretching.  Moved on to Hanging Leg Raises as part of Chin-ups.  Did multiple sets.  Nice.  Then moved on to the heart of the Workout.

Dead Lift:  Bar x 10, 90 x 5, 140 x 3, 140 x 3, 90 x 3.  Add 45 pounds for the bar – and I lifted my weight with clothing.

Dips-Weighted: Got out the Dip belt and added 25 pounds.  2 sets – 8, 8

Goblet Squat: 60 x 10, 70 x 10

Cuban Presses: 20 x 8, 20 x 5, 20 x 5.

Longer than usual workout.  Worked up a sweat.  Felt good being able to get back to actually lifting and not worrying – too much – about my back.

Day 1 – Fall 2014 52DC

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Today i s Day 1 of the Fall 2014 52 Day Challenge. You still have time to Sign Up.  Try it – you will like it.

We got to the Gym by 6:15am.  While my wife did 40+ minutes of Cardio, I did Workout B of my DIY Phase 16 Log workout.   Good times.

The warm up and stretching routine I picked up while battling sciatica is now a permanent fixture for every morning.  Don’t want to mess with what works.

The chin-ups with leg lifts are going well.  I enjoy doing them since so many can’t do them.  Yes – I know – my ego is getting ahead of me.  So what.

Back to doing Dead Lifts – increased the weight to 120 on the bar.  Next workout will go up to 130.  Just keep on keep’n on.

The weighted dips are going well with a 25 pound plate.  Not going to increase the weight until I can do 10 clean dips.

Goblet Squats at 55 will increase to 60.

Cuban Presses are now up to 20 pound DBs.  Amazing – considering I started with 2.5 pound DBs.  I do these mainly for shoulder re/pre-hab.

I only had time for one set of 50 push-ups.  I’m going to do the rest at home this evening – if I remember.  Probably will limit myself to the 5,200 set for this Challenge now that I’m challenging myself with more aggressive workouts.

New Workout for the Fall 52DC

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The Fall 52 Day Challenge starts this Wednesday. I wanted to revamp my present workout and get moving again. My sciatica has abated – for the most part and my wife is independent at the gym for her 40+ minutes of cardio. So – it is my turn to focus on me.

I’ve done one complete run through of this 3 day a week program.  Here is the Phase 16 Log I carry around on my clip board.  Yep – I’m one of those guys, recording everything.  If I don’t – how will I know what weights to lift or reps to do.  I need to record my progress so that I can constantly challenge myself.

This workout is my “re-working” of the template in the Men’s Health Big Book of Exercises modified according to  what I learned in HIAH.

I will do this for 8-12 weeks and then re-vamp it again.

Let me know what you think of it and how you would modify it.

The Fall 52 Day Challenge Starts Wednesday August 6th

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The Fall 52 Day Challenge starts this Wednesday, August 6, 2014.  Are you ready? I am.

I started doing these Challenges in the Summer of 2008 and have done every one since then – 5 a year.  They have helped me keep a focus on my fitness.  This is the longest period of time – IN MY LIFE – that I have been able to maintain my weight loss and continue working out.  I truly believe that participating in these Challenges is one of the reasons for my present success.

The Challenge lasts for 52 days.  There are 3 core goals that you aim to achieve:  Clean Eating, Resistance Training and Cardio Training.  You can have other Personal Goals as well. You sign up by posting your goals.  Each day everyone reports in on their progress.  Those who are the most successful tend to report in each day.  The Support, Encouragement and sometimes a kick in the behind by other Challengers — spurs us on.

My Goals for this Challenge are:

Clean Eats: 96 out of a possible 104.  Each day is divided in half.  So there are 2 possible CEs earned each day.  My definition of a Clean Eat is eating a Ketogenic – Very Low Carb diet.  Not necessarily trying to lose weight – just maintain my weight loss.

Resistance Training: 15 workouts.  I try to exceed that but set the goal at this modest level to take into account all of the events that get in the way – both planned and unplanned.  I’ve revised my workout for this Challenge and will be posting it shortly.

Cardio Training: 15 – same as the RT goal.  My Cardio is actually a circuit of Kettlebell swings, push-ups and chin-ups done fast.  I manage to get 2-3 circuits in each workout.

Personal Goal 1: 5,200 push-ups – that averages 100 per day – in addition to my workout.

Personal Goal 2: 15 sessions as my wife’s Personal Trainer – again this is a minimum.  I pair this with my CT workout.

If you want more details – check out the FAQs.  There you will find a detailed explanation of how it all works.  However – it is simple – Sign Up HERE and join the fun.

Hope to see everyone at the Starting Line.

 

Climbing back up the Mountain

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The last two years have seen a plateauing of my exercise progress.  First was the stroke hitting my wife and my taking on more responsibilities once she came home.  It was more important for me to be her Personal Trainer than to focus on my workout.  Then my son ran into some significant health issues that significantly impacted him and his family and which added more impediments to exercise.  When things finally started to stabilize, I ended up with a helluva bout of Sciatica.

Through all this, I kept on exercising.  Doing what I could do, but some of my hard-fought strength gains have dissipated.  Not surprising, since at my age you have to fight hard against the ever-increasing loss of muscle.  Sarcopenia is the degenerative loss of skeletal muscle mass (0.5-1% loss per year after the age of 25), quality, and strength associated with aging.

Don’t get me wrong – I’m far from an “old guy who can’t do.”  It is just what I want for me is more than just being able to do.  I want to be “one of those guys” at the gym that others look at and wonder – why can’t I do that?

The Fall 52 Day Challenge starts on Wednesday, August 6, 2014.  I’ve started re-working my exercise program – this time with the focus is on me.  Got out the Men’s Health Big Book of Exercises and designed my own workout from the Template I put together a couple of years ago.  I have done the first two workouts of the 3 day a week program.  I will post it once I’ve done the 3rd workout and determine what if any changes are needed.

This morning, I got out my Dip Belt and took it to the Gym.  Hooked up a 25 pound plate and did 3 sets of Dips.  Probably would have been more fun to just eat my way to an extra 25 pounds – ah well.  I’ll add more weight once I get up to 10 reps at this weight.

I had been at 4-45 pound plates on the Bar for Dead Lifts – that is 225.  Today, 2 plates – or 135.  Did 3 sets of 8.  Next time – adding 20 pounds and will continue to add weights until I get back to where I was.

I’m pushing to increase my weights across the board.  I’ve got some other goals in the back of my mind that I would like to push out onto the Gym floor.  Two are up and running – the Chin-ups with Hanging Leg Raises and the Weighted Dip.  Hmmm – I wonder if I could do a weighted Chin-up?

This upcoming Challenge is about climbing back up that mountain.  Gonna make it happen – after all – the more you do – the more you can do.

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