Yoga?!

[Animal]

After yet more injuries (currently having physio on right elbow, but also left knee, left shoulder and right thumb) I'm starting to think that gym-based exercise doesn't suit me!

The question is, what do I replace my traditional strength training workouts with? Lighter bodybuilding-style training is probably out because of the volume as is circuit training (I haven't been to boot camp in months).

I simply don't have it in me to be sedentary, but what next? Is yoga the answer?

Any experiences beyond tofu, whale song and Sting?!

[Progressive]

I have just completed a six week beginners course and absolutely loved it. Feels like a gentle alternative work out. The relaxation side of it has been worth it alone, I also feel more toned and agile from an hour a week and a few stretched here and there with the poses I struggle with.

[Hoofy]

Animal, have you thought of using (dare I say it) weight machines? At least there's a level of support to help you avoid injuries. The problem is that your supporting muscles will not be used as much so in theory you could develop more injuries. Also, you may quickly use up the machines' stack and hit a ceiling.

As for yoga, it depends. From a physical perspective, it's calisthenics. The only way to get stronger and develop a better physique with calisthenics is by making the exercises harder which can still result in injury.

However, if you study yoga there are benefits...

[Animal]

Hoofy said:

Animal, have you thought of using (dare I say it) weight machines? At least there's a level of support to help you avoid injuries. The problem is that your supporting muscles will not be used as much so in theory you could develop more injuries. Also, you may quickly use up the machines' stack and hit a ceiling.

As for yoga, it depends. From a physical perspective, it's calisthenics. The only way to get stronger and develop a better physique with calisthenics is by making the exercises harder which can still result in injury.

Thanks - I've been doing a lot of bodyweight stuff recently together with some basic multi-joint exercises that I know I can do relatively safely (volume deadlifting and squatting for example) but aside from that my workout have been pretty much based around machines (my gym only has 2 pairs of 20kg plates anyway so it's hard enough finding enough weight for the one morning a week I want them!!).

The problem is not the strain on supporting muscles but tendons/ligaments themselves which means that I basically can't do any pressing work at all (I'm limited to lateral raises and face fulls at present) and with my elbow problems even pushups are out of the question!

I'm thinking that all of this is my body's way of dropping a subtle hint that I should buy some lycra and a yoga mat...

[BenM77]

How are you injuring yourself so much?


Full body workouts would be my suggestion but drop the weight and add some complexes in. Go for load moved rather than max strength.

Since changing my training to circuits and kettlebells I have no niggles at all and I haven't lost any size. I haven't done bench press in about 3 years but still lifted 90kg the other day round a friends house. You don't lose too much strength when you do high rep, low weight.

[Hoofy]

Have you considered resting? The ligaments and tendons can take up to 800 days to heal(!). I fked a finger while climbing a few years ago. I couldn't close a fist - the finger would stick out about 2cms. I'd work around it by climbing using the other fingers. But then I got very busy and couldn't climb for maybe 6-8 months. An injury I thought I'd have for life completely disappeared.

[Animal]

BenM77 said:

How are you injuring yourself so much?


Full body workouts would be my suggestion but drop the weight and add some complexes in. Go for load moved rather than max strength.

Since changing my training to circuits and kettlebells I have no niggles at all and I haven't lost any size. I haven't done bench press in about 3 years but still lifted 90kg the other day round a friends house. You don't lose too much strength when you do high rep, low weight.

I think it's age catching up with me (although I'm only 35)...

I'm guessing it's because tendons do take so long to heal! I've had 2 operations on my right shoulder (the first was a waste of time) and that's OK, but my elbow pain has become chronic and as a result I have calcium deposits on the outside of my elbow which impinge on the tendons pretty much constantly. Having physio at present and if that's unsuccessful I'll have to have dry needling, which is apparently very effective.

Left shoulder is as a result of an armbar take down a few years ago and a lack of rest after that. It's easy to be wise after the fact and I can train around it, but heavy chest pressing is not on the cards. The knee is just a current niggle and will be gone in a week or so I think.

Re volume: I have been staying away from low-rep sets (e.g. 10x10 deadlifts and squats), but I haven't carried this over into other exercises. Can you give me an example of some complexes to try?

[Hoofy]

ISTR (but it may be complete bks) that eating a very acidic diet isn't good for joints (sour things - lemon juice, vinegar etc) and can cause "crystals" to build up.

[Tumbler]

I love Yoga, over the years I've tried various exercise, but Yoga is the one I always return to and now practice regularly, it is the one form of exercise that seems to benefit my whole body. I practice in a group which contains men and women over the age of 70, all of them look significantly younger and don't seem to suffer with coughs, colds or health 'niggles'

You need to find a good practitioner, who will offer you challenges encourage you to develop but not aggravate any injury, last year I tore my gastrocnemius, the exercises my yoga instructor helped me with did more to aid my recovery than the physiotherapist led exercises.

[BenM77]

Animal said:

BenM77 said:

How are you injuring yourself so much?


Full body workouts would be my suggestion but drop the weight and add some complexes in. Go for load moved rather than max strength.

Since changing my training to circuits and kettlebells I have no niggles at all and I haven't lost any size. I haven't done bench press in about 3 years but still lifted 90kg the other day round a friends house. You don't lose too much strength when you do high rep, low weight.

I think it's age catching up with me (although I'm only 35)...

I'm guessing it's because tendons do take so long to heal! I've had 2 operations on my right shoulder (the first was a waste of time) and that's OK, but my elbow pain has become chronic and as a result I have calcium deposits on the outside of my elbow which impinge on the tendons pretty much constantly. Having physio at present and if that's unsuccessful I'll have to have dry needling, which is apparently very effective.

Left shoulder is as a result of an armbar take down a few years ago and a lack of rest after that. It's easy to be wise after the fact and I can train around it, but heavy chest pressing is not on the cards. The knee is just a current niggle and will be gone in a week or so I think.

Re volume: I have been staying away from low-rep sets (e.g. 10x10 deadlifts and squats), but I haven't carried this over into other exercises. Can you give me an example of some complexes to try?

Hi mate. I know your pain with the elbow problem as I fractured the radius head playing football when I was 19 (17 years ago!)

Heavy bench press, overhead press, tricep push downs etc all flared the elbow up and gave me less movement. Since switching to circuits and kettlebells I have no problems and I actually enjoy the fitness side of high rep circuits.

You can do complexes with barbells, db's or kettlebells. If you google javorek complex then you will get loads of examples, you can design your own to suit.

Here is one that I like. It is nice and basic, performed with a moderate/light barbell (40-50kg)

Row x10
RDL x10
Mil press x10
Back squat x10
Good mornings x10
Thrusters x10
Deadlift x10

5 rounds of that with short rest = a good workout

[Animal]

Thanks - is the idea to perform the whole circuit before putting the barbell down?

[BenM77]

Animal said:

Thanks - is the idea to perform the whole circuit before putting the barbell down?

Yep. That's the fun part