(Post Master Supreme)

11/30/13 11:41 AM

How long does fitness last with inactivity?

Tough to phrase this question, but I had shoulder surgery and am closing in on two weeks of inactivity. I was in top shape before the surgery. Thinking of trying to go for a run for a test or at least ride the stationary bike (HIIT).

I don't want to lose my cardio because getting it back sucks. Obviously, I'll have some strength issues because shoulder.

(Post Master Supreme)

11/30/13 02:03 PM

Re: How long does fitness last with inactivity?

You're going to get weak, out of shape and shrink in height and weight by the end of week 3.

(Post Master Supreme)

11/30/13 06:14 PM

Re: How long does fitness last with inactivity?

dont forget bitch tits like mine

(Post Master Supreme)

11/30/13 09:12 PM

Re: How long does fitness last with inactivity?

About a month before you'll really notice but it won't be too bad. I was out for two months almost with whooping cough and broken ribs. Took maybe a whole week to get back to where I was. You'll be fine. Enjoy the rest.

(Post Master Supreme)

12/01/13 03:49 PM

Re: How long does fitness last with inactivity?

muscle just doesnt fall off.. youll lose the edge and some strength but size doesnt just atrophy over night. takes months/years ymmv

take the time off and get better. youll be fine

(Post Master Supreme)

12/01/13 05:40 PM

Re: How long does fitness last with inactivity?

I'm not worried about muscle because I cant lift, at all. Folding lsundry, showering and getting dressed are all I can handle.

On that note, I was able to ride the bike, though a touch uncomfortable. Went for a run today and just held onto my shirt so my arm was like in a sling and didn't move. Felt great to be outside and moving.

(Post Master Supreme)

12/01/13 06:02 PM

Re: How long does fitness last with inactivity?

Originally Posted By: Impulsive

I don't want to lose my cardio because getting it back sucks.

...but getting it back happens very quickly.

The Mighty BellRacer

(Post Master Supreme)

12/02/13 12:14 PM

Re: How long does fitness last with inactivity?

i was basically out of the gym for a year with a back injury, and all of my strength was back within 2-3 months.

(Post Master Supreme)

12/02/13 01:18 PM

Re: How long does fitness last with inactivity?

Originally Posted By: BellRacer

i was basically out of the gym for a year with a back injury, and all of my strength was back within 2-3 months.

Same when I destroyed my left leg/ankle.

I did do minor arm/shoulders/chest while in a cast though.

(Post Master Sr)

12/05/13 01:37 AM

Re: How long does fitness last with inactivity?

I've found cardio fitness fades faster, and takes longer to rebuild than strength

(Post Master Supreme)

12/05/13 08:54 AM

Re: How long does fitness last with inactivity?

^ definitely true in most cases.

(Post Master Supreme)

12/05/13 10:11 AM

Re: How long does fitness last with inactivity?

Luckily, I am already able to run and ride the bike - so I don't think I hit any drop off yet. I did some sprints, which were alright, but I can't swing my arms that much, so it's not perfect.

Can't play hockey (obviously) or run stairs (winter) so my high end anaerobic might suffer a bit, but I should be alright.

No clue when I can actually even begin light lifting. Opening the fridge is almost too much for the arm right now.

(Post Master Supreme)

12/11/13 10:28 AM

Re: How long does fitness last with inactivity?

Fuck my body is weird. About 6 weeks ago, every morning, I was a constant 192-193. Working out about 6 days a week.

I had a Halloween party, followed by a Birthday party and managed to seemingly gain a bunch of weight over a weekend. I drank a bit more than usual, but still watched what I ate and exercised. I was weighing in at 198 in the morning and fluctuating between 196 and 200 (which is way off for me on any morning in the last 2 years). I continued working out hard and often, including hockey/weights/running/bike and it wasn't really returning to normal.

Had surgery 3 weeks ago and have been exercising (cardio) for about 10 days now. I have tried to eat a bit less, but nothing I'd consider drastic. Cutting little amounts here and there. Can't do any weights, but I managed to do some lunges and squats with light dumbells in my hand (can't stress the shoulder). Weight was steady between 195-197 in the morning for about two more weeks. I was worried this was somehow permanent. I definitely don't feel that great, but I think that's more mental since I can't lift.

So, this last week, I weighed in at 196, then 195 then 193 then 191 today. WTF?

I much have some odd water retention issues or something. Or perhaps, not doing weighs for 3 weeks takes some odd toll on weight. I know, since the surgery, my sleep has sucked and in the last week or so, I've had a lot of night sweats.

(Post Master Supreme)

12/11/13 10:55 AM

Re: How long does fitness last with inactivity?

stop over analysing it

(Post Master Supreme)

12/11/13 11:26 AM

Re: How long does fitness last with inactivity?

You pissed off an old gypsy woman, didn't you? $\:D$

(Post Master Supreme)

12/11/13 12:27 PM

Re: How long does fitness last with inactivity?

Originally Posted By: Euphoric

stop over analysing it

Not over-analyzing it is how I spun my wheels for a long time. I also know how my body tends to trend and this shit is abnormal.

(Post Master Supreme)

12/11/13 01:01 PM

Re: How long does fitness last with inactivity?

well I mean..surgery is pretty abnormal too. As has been your routine since.

(Post Master Supreme)

12/11/13 02:49 PM

Re: How long does fitness last with inactivity?

The initial weight fluctuation up was pre-surgery though. Either way, not much I can control beyond calories and cardio right now.

(Post Master Supreme)

12/11/13 03:45 PM

Re: How long does fitness last with inactivity?

A 5lbs fluctuation is not something to stress over.

(Post Master Sr)

12/12/13 12:11 PM

Re: How long does fitness last with inactivity?

Maybe your body is burning more calories than usual trying to heal itself?

(Post Master Supreme)

12/17/13 03:02 PM

Re: How long does fitness last with inactivity?

Well, it's been a month. I decided to see what I could actually do beyond split/dumbell squats. I'm not trying to lift whatsoever on upperbody, just seeing where the range of motion and pain are.

The answer? Not much. I tried to just bench the bar, the range of motion stalls when I get about 8" above my chest. It goes from normal to pain if I try to go any further. Close grip was alright. I did some 45 degree angle standing pushups fairly slow and that seems alright, but I just do 4-5.

I can't lift my arm over my head yet, so I'm guessing at least another month before I can even bother to hang from the bar, let alone do a pull up.

(Post Master Supreme)

12/18/13 08:04 AM

Re: How long does fitness last with inactivity?

i had surgery almost 6 weeks ago to get this for a collarbone i had just broken:

its a very new device, most people if they get surgery get the plate/screws, which causes discomfort under the skin + is a much longer scar and if the plate gets removed its a long rehab period

after the surgery i had my arm in a sling for 5 weeks. this is the 6th week, and im out of the sling though i have used it a few times. just a few days ago i could lift my arm almost all the way without pain, before it was very bad and i couldnt get the elbow higher than shoulder. i would guess that i could curl 80% of what i could before, side raises probably 40%, and overhead press probably a 90% loss right now. but it has improved quickly, and then gets bad again if i go back to the sling for a few hours

(Post Master Supreme)

12/23/13 01:44 AM

Re: How long does fitness last with inactivity?

Well, I can do woman's pushups now. Look out.

Seriously though, once I'm able, it's a whole new beast.

(Post Master Supreme)

12/28/13 05:54 PM

Re: How long does fitness last with inactivity?

Not sure if anyone's following, but was able to do some deadlifts and rows without much issue. Keeping it well short of max of course. The pushing exercises are still no go. I can bench the bar, but there is discomfort. The strength is there, but the movement/flexibility isn't yet. Still can't lift my arm over my head, so no chance of pull ups.

Every day I gain about a half inch in range of motion.

(Post Master Supreme)

12/28/13 06:36 PM

Re: How long does fitness last with inactivity?

I'm following. I've been here, not upper body though, lower body.

I destroyed my left leg years ago, totally fucking destroyed it. Multiple bones and like every single ligament from my knee to my foot.

I still did upper body work but it took awhile of PT and slowly getting back into it to get my squats and deads back. Like, it took forever. If you can gain your squat and dead back faster, with out risking injury, just work lower body and just PT your upper body until you're fully recovered. You don't want to risk re-injuring and setting yourself up for a lifetime of problems.

The Mighty BellRacer

(Post Master Supreme)

12/28/13 10:25 PM

Re: How long does fitness last with inactivity?

Put your time in on PT, even though the road to recovery may seem long. Do to try to be a hero too early. I had setbacks with my back because I was too eager and didn't listen 100%.

(Post Master Supreme)

12/29/13 02:35 PM

Re: How long does fitness last with inactivity?

Most of what I'm doing is lower body. I can't hold a bar on my back, but I'm doing a lot of split squats with dumbbells. I've done some dumbbells squats too, but more high rep stuff.

(Post Master Supreme)

01/08/14 06:11 PM

Re: How long does fitness last with inactivity?

Man, I'm running 40k per week plus biking and I feel fatty and weak. Was able to deadlift close to 300 for ten without issue, but trying not to push it too hard. Holding weight doesn't really stress it, but curling 25s is actually a bit tough. Split squats have bothered my knees a bit though.

Physio says I'm way ahead of most people, especially since my repair was so intensive, but doesn't want me to stress it at all. The exercises he gave me are so simple, shaving stresses me more.

**DONOTDELETE**

()

01/08/14 06:22 PM

Re: How long does fitness last with inactivity?

Originally Posted By: Impulsive

Man, I'm running 40k per week plus biking and I feel fatty and weak. Was able to deadlift close to 300 for ten without issue, but trying not to push it too hard. Holding weight doesn't really stress it, but curling 25s is actually a bit tough. Split squats have bothered my knees a bit though.

Physio says I'm way ahead of most people, especially since my repair was so intensive, but doesn't want me to stress it at all. The exercises he gave me are so simple, shaving stresses me more.

If split squats are hurting your knees you're probably bringing your knee forward. Try moving your foot 3" further forward. Keep your calf perpendicuar to the ground, that should limit the knee load.

(Post Master Supreme)

01/13/14 05:18 PM

Re: How long does fitness last with inactivity?

I tried moving forward, but I tried it barefoot and my balance was terrible. I did them today with shoes and that helped. Felt like the drive up was right on my heel.

Still can't even come close to the range of motion required for bench, chin ups or even holding a bar for squats. I can barely hold the bar for even front squats. My push ups have been sets of ten female push-ups lol.

(Post Master Supreme)

01/13/14 07:06 PM

Re: How long does fitness last with inactivity?

It takes time dude.

I remember the first time trying to walk again after months, surgeries and several casts. It was weird as fuck and my leg basically didn't work for awhile.

Now? totally fine.

Rumbelstiltskin

(Post Master Sr)

01/13/14 08:44 PM

Re: How long does fitness last with inactivity?

Haven't workout in over a month. Cleaned 225lbs. Not bad.

(Post Master Supreme)

01/13/14 10:07 PM

Re: How long does fitness last with inactivity?

I know it takes time. Been told to expect 6 months. I'm just trying to make it as quick as possible, within reason. The surgeon and physio guy have told me I'm way ahead of typical.

But the simplest things can often hurt. My hot tub cover was up today and the wind blew it over while we were in it (windy), I put up both arms quickly and just the quick movement hurt like mad. I pulled the left arm back and stopped it with the right - but it was/is sore now.

Nothing I'm doing as far as working out is painful (mostly legs and light pull exercises) I won't try pushing weight through pain - or else I'd be sure to fuck something up.

Rumbelstiltskin

(Post Master Sr)

01/13/14 10:57 PM

Re: How long does fitness last with inactivity?

Take any supplements to help with recovery/healing of your injury? Like Cissus?

(Post Master Supreme)

01/14/14 05:51 PM

Re: How long does fitness last with inactivity?

Nope. Never heard of it.

(Post Master Supreme)

01/21/14 05:05 PM

Re: How long does fitness last with inactivity?

Had physio again today and I think I'm way ahead of schedule - so I just have to keep pushing smartly, and not overdo anything. He's giving me some basic exercises, but I'm mostly doing those and adding my own "real" exercises at home.

I had a good workout yesterday - have been pushing deadlifts (within reason), split squats, was able to Row 145 without issue, did some light close grip bench (regular grip just pulls too hard on the repair - even just the bar). Very light lateral raises, 225 pound shrugs and some straight leg DL. Some of what I've doing is just putting some resistance through any movement that doesn't hurt the repair, which means it doesn't involve the front of the shoulder or any arm range of motion.

I was able to at least touch the chin up bar, but no chance of it bearing any weight just yet. I'm guetting closer to be able to hold the bar for squats. I just want the rest of my body to be ready when I can go 100%.

The hardest thing is still towelling off after a shower and taking off shirts.

(Post Master Supreme)

01/25/14 01:53 PM

Re: How long does fitness last with inactivity?

Woot, I can now do a regular push up. Have to keep my hands closer than normal though. Still hurts to bench the bar. Military, squats and chin ups are a complete pipe dream though.

(Post Master Supreme)

02/04/14 09:01 AM

Re: How long does fitness last with inactivity?

Tried benching 135 last night, some odd sensations come out of the shoulder (smushing/clicking).

So I quashed that and did elevated push ups on stands. That didn't seem to bother me. I could also do close grip bench without much issue. Just tried dumbell military with 30 pounders for the motion and I can do it if I'm not quite full upright (like a super incline bench). I tried incline dumbell bench too, but it just wasn't comfortable either. So I guess it's pushups for a bit longer.

The strength isn't an issue, it's the bottom of the movement on the barbell and the top of the movement with a dumbell (it clicks/pops). I've been reading that clocks and pops are fairly common.

I was able to do some abbreviated chin ups, so that is a step. Pull ups are a no go. I'm going to try front squats this week.

Physio is pushing my flexibility, so that seems to be improving. I can now actually reach the bar for a pull up, just not put weight on it.

(Post Master Supreme)

02/26/14 04:42 PM

Re: How long does fitness last with inactivity?

I'm now not limited by much other than a touch of flexbility and moderate discomfort. I can do full chin/pulls ups with some discomfort at the bottom of the range of motion. I can squat (though holding the weight is very tough). I am able to do some lighter military press and bench.

Since they cut through my deltoid to get to the inside of my shoulder, that seems to be the source of my pain/weakness right now. Oddly, I can do deep, elevated pushups no problem, but benching medium amounts of weight last night was uncomfortable. I through up 85 on the dumbells and that was easier. Much be the straight bar pushing my elbows in a certain direction.

I've pretty much given up on physio though. Shit's too easy.

(Post Master Sr)

02/27/14 12:40 PM

Re: How long does fitness last with inactivity?

sounds like you body is just trying to load up that deltoid on any type of movement you are doing? Is everything else still that strong that the weakest link syndrome is just falling into place for you?

That would frustrate me to no end. Body being ready for a 225lb bench and being stuck at 95 because of one muscle/area.

(Post Master Supreme)

02/27/14 01:55 PM

Re: How long does fitness last with inactivity?

It is frustrating, but most recovery is 6 months for this and I'm just past three. I'm pretty much ready to go all out on everything, but this is still limiting a few keys exercises.

(Post Master Sr)

02/27/14 03:16 PM

Re: How long does fitness last with inactivity?

Originally Posted By: Impulsive

It is frustrating, but most recovery is 6 months for this and I'm just past three. I'm pretty much ready to go all out on everything, but this is still limiting a few keys exercises.

Yea makes sense. I have never had something that serious where is kept me out of full activity for months.
Longest i had was a month for a broken ankle and i wasnt really training hard then anyways.

(Post Master Supreme)

02/28/14 10:43 PM

Re: How long does fitness last with inactivity?

Tonight I did some speedbag and punching bag work. Physio told me that fast twitch was the last thing to come back and still the most dangerous to reinjure. They gave me useless rubber band exercises, so I figured, what better fast twitch then punching?

Flet not bad. I need to put my punching bag higher, since it's a touch low and the higher you go, the more risky it is I guess.

(Post Master Supreme)

03/11/14 09:18 AM

Re: How long does fitness last with inactivity?

Able to rep 225 on the bench and throw up 95 on the dumbells, so it's coming. I have to be very deliberate/slow in the movement as it's still tender. This seems like the last thing to come along. I was also able to do a good amount of weighted chin/pulls ups, so that's almost back to 100%.

I was also able to play a bit of rec hockey (still babying the arm).

Not much left to update beyond this. I'm guessing a few more weeks and I'll be pushing back into the upper half of 200's for reps in bench.

Shit, just looked back and it was only a month ago where benching 135 was too much.

So no more updates unless my arm falls off.