I have a herniated disk that I’m still recovering from. I’m starting to get back into lifting but I’ve been trying to lose some fat too. I’m not trying to cut, I just don’t want to be a fatass anymore. I’ve already lost about 15lbs through diet alone, so now I’m down to 248. Whenever I try to do any type of running or jump rope, my back pain starts to come back. Any other things I can do to burn some extra fat?
can you lift? search for -complexes- here if you can.
you can always swim and ride a bike/stationary bike.
Can you walk up an incline treadmill without pain? if so, throw the incline on 10 degrees/level and go for a twenty minute walk.
KB work/complexes.
Swimming.
Walking at incline treadmill would be good, like Jaxun said.
Bike.
i’m no dr. but the up and down motion is may be putting too much pressure on your discs. try something like boxing and stay level with your strikes. no flying dragon punches or anything. i know this is a great way to cut fat fast.
[quote]cartman1209 wrote:
I have a herniated disk that I’m still recovering from. I’m starting to get back into lifting but I’ve been trying to lose some fat too. I’m not trying to cut, I just don’t want to be a fatass anymore.
I’ve already lost about 15lbs through diet alone, so now I’m down to 248. Whenever I try to do any type of running or jump rope, my back pain starts to come back. Any other things I can do to burn some extra fat?[/quote]
Just walk dude.
Swim?
[quote]doosl wrote:
[quote]cartman1209 wrote:
I have a herniated disk that I’m still recovering from. I’m starting to get back into lifting but I’ve been trying to lose some fat too. I’m not trying to cut, I just don’t want to be a fatass anymore. I’ve already lost about 15lbs through diet alone, so now I’m down to 248. Whenever I try to do any type of running or jump rope, my back pain starts to come back. Any other things I can do to burn some extra fat?[/quote]
Just walk dude.
[/quote]
agree, but quickly, with a purpose like you have somewhere you need to be. and look for progression the same as you would if lifting.
If at all possible try to get on a erg (rowing machine). Try for a low resistance at first and see how that feels. Try to do 20 min. steady state pieces. Rowing is one of the most intense cardio workouts out there that you can do and is a whole lot better than running.
[quote]Jeffra wrote:
If at all possible try to get on a erg (rowing machine). Try for a low resistance at first and see how that feels. Try to do 20 min. steady state pieces. Rowing is one of the most intense cardio workouts out there that you can do and is a whole lot better than running.[/quote]
With a herniated disk?
First of all, a bike or an eliptical like some people mentioned is not going to do anything but lead to you potentially reinjuring yourself. The mechanism to disc herniatins in the lumbar spine is repetative flexion to extension in full ROM. You need to stay away from any movement that takes you throught these ROM if you are still rehabbing or even post-rehab.
SO for that matter stay away from a rowing machine… It is also a proven and well known fact that a seated position applies more axial loading and compession to the lumbar spine than standing does, not to mention if you look at the angle of your lumbar spine in relation to your legs when your peddling, that angle can get pretty close to full flexion.
Full range flexion or extension doesnt have to come from a standing position. This is why full situps are so bad… When your lying down with your legs up, your pelvis is already at a 45 degree angle, combine that to a full ROM situp and you have full flexion with a ton of force through your spine. In particular your intervertebral discs.
First I recommend you to get your hand on Ultimate Back Fitness and Performance written by Dr. Stuart Mcgill, the worlds foremost expert on spine biomechanics, injury and rehabilitation. If you are looking for advice to get better in a safe and efficient way, why get advice on an internet thread.
Most people can offer great training advice to somebody who has never been injured, but very few of them know the true mechanism of injury in the spine unless they have studied it or done their fair share or research.
[quote]Jeffra wrote:
If at all possible try to get on a erg (rowing machine). Try for a low resistance at first and see how that feels. Try to do 20 min. steady state pieces. Rowing is one of the most intense cardio workouts out there that you can do and is a whole lot better than running.[/quote]
Jeffra-- with all due respect to your great 17 year old wisdom, you should really not post injury recovery advice, especially this little turd of ‘advice’.
thanks guys
reaffirming what has already been posted, recumbent bike work and hydrotherapy, possible ROM work with progression from PROM, AROM, RROM.
I’ve got a herniated disc as well. When it’s at its, worst I can’t run either. Some people suggest walking on a steep incline (which is great cardio) but that can irritate a bad back too. Walking at a fast pace, both recumbent and regular biking work for me. Elliptical is safe for my back too.
[quote]sam_sneed wrote:
I’ve got a herniated disc as well. When it’s at its, worst I can’t run either. Some people suggest walking on a steep incline (which is great cardio) but that can irritate a bad back too. Walking at a fast pace, both recumbent and regular biking work for me. Elliptical is safe for my back too.
[/quote]
Yeah, I was going to say, I know a lot of people with back issues (lower back included) who have benefited substantially from riding a bike outside/in the gym.