I just got injured a week ago and seems like it will take time to recover properly.
So, I was preparing myself for a marathon (I love running). That's my best way of burning calories and now I don't know what to do in order to burn calories. Maintaining shape its one of my goals now.
Does anyone has a back-up plan for aerobic training?
I'm dealing with what on a first look its called "Plantar fasciitis". Im able to walk properly but by forcing or stretching that zone, it hurts.
I've been doing acupressure and applying ice.
Thanks for sharing knowledge,
good luck and stay on the wagon!
I sometimes use cycling as a backup plan whenever I get injured, but these days I rarely get injured because I know how to interpret and listen to signals that my body is giving me better then a few years ago.
Cycling strains the musculoskeletal system allot less then running, but can be just as effective or better in training the cardiovascular system. I know guys that burn 5500 Calories on the bike during a Saturday long ride, so if weight loss or weight maintenance is you goal then cycling could be a great alternative to running. Running however is my number one sport/hobby and usually can't maintain a cycling regimen for long, I constantly keep feeling the urge to run.
My advice is to keep icing (twice a day) and take at least another week or two off running, try some cycling and see how things go. Don't stray too far from home, so if you feel any pain you can quit asap and get back home. If you have a stationary bike this will be your best tool for initial experimentation.
Personally I wouldn't stretch, just ice and rest for now and maybe a week or two down the road start stretching a bit. Keep well hydrated and eat well (don't eat any foods that are known to cause inflammation like grains).
What I always do after an injury is get new running shoes, mostly when I get injured it is because I had run to long in worn out shoes. If I had run 1500KM + without issues in a certain model running shoe, I'll usually purchase the same model again.
If some easy running on the new shoes still hurts then I experiment with some cycling, but usually I can build up my running regimen again slowly without any pain.
Personally if I am working out less and don't alter my caloric intake downwards, I do start to gain body fat. So these days I do alter my caloric intake to BMR levels on days that I am sedentary.
Good luck with recovering.
I will take note!
My primary workouts are:
I like to do calisthenics on weekdays & cardio on weekends, 45-minute sessions each, in the morning at 4:00am. Calisthenics has enough of a variety of exercises that you can work around injuries, which is useful because I personally don't feel very good if I don't get some kind of workout in every day - my energy is stagnant & food doesn't flow through my stomach as well (exercising kind of compacts it for excretion), and injuries are more of a matter of when not if. Here's some good videos if you want some ideas for different exercises you can do to work around getting the foot pain:
If you have plantar fasciitis, get a rocker (I've read they can also help with prevention). They run about $20 online:
Thanks for the info.
I was practicing calisthenics before. I believe those exercises brings up the heart beat way more than regular weight lifting trainings which is good. But for real cardio workout the other options would be on my top list.
I appreciate you've shared the link of the "foot-rocker". thanks!
hope everything is good there!