How To Stay In Shape Through An Injury

It happens to all of us at one time or another…whether through injury, age or illness, there are certain times when we are physically unable to do the exercises we used to.

I am actually going through this right now, the result of a ligament tear in my shoulder that was brought on by one reason…stupidity. I started lifting heavy weights without warming up because I was pressed for time. So I figured I would skip the warm up.

Big mistake.

Now I have to rest the shoulder for six weeks. And what does that mean? No…

· Pushups
· Pull ups
· Bench Press
· Curls
· Dips

In essence, because your shoulders are so important to you, I have to lay off my entire upper body routine. So that leaves a big question. How do I fight the ‘Battle of the Bugle’ when I am so limited?

Here are a few ideas:

I am focusing on my lower body. One really cool bit of advice I have come across is that you want to strength train because when you do you actually end up burning more calories between your workouts. And what are the biggest muscles in your body? They are actually lower body muscles…the glutes, hamstrings and quadriceps. So by focusing my strength training here I will be in a position where I will be able to keep my metabolism up to keep my calorie burn high.

New types of cardio-I love walking and the incline treadmill, but the problem is with all of the lower body exercises I am not going to be able to keep my legs fresh and do all of the cardio…but here was a unique alternative I came across…kickboxing. And while it does involve a large amount of knee and leg strikes it gets your heart rate up without developing the strain on your muscles that the weight lifting causes.

Count the calories…if I am not going to be as active then it is time more than ever to watch what I eat and stay properly hydrated…as I detailed in my last guest blog post for

Find new ways to stay active. For me, this has involved walking to work. The weather is getting better and I am doing everything I can to give me that little extra edge while I recover.

And finally, no excuses. There isn’t a time to stay…”I can put on 10 pounds and then work on taking it off when I am better.” This is a time for me to say…”Bust it now…stay in shape…so I will be in a better position to start the upper body recovery.”

About the author:

Tony Rovere regained his health, strength and vitality by losing 60 pounds and managing to keep it off for over 4 years.

This is why he shares his weight loss tips at, where he shares his passion for health and fitness with others so that they can accomplish the same goals that he has achieved.

Free 12 Week Muscle Building Course
Get Big!

Includes a 12 week program with routine, diet, and tips - FREE - Click Here

[?] Subscribe To This Site

Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines

| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - - All Rights Reserved
Site protected by copyscape | copysentry