I mentioned in Part 1 of my RECOVERY series that I had been hospitalized for 14 days and had thoracic surgery. In my RECOVERY series, I layout my blueprint for accelerating recovery and coming back stronger from a setback.
Movement and physical activity had a big part in my speedy recovery.
Not only does movement help maintain muscle and keep the body strong, it’s essential to keep the lymph system flowing which helps with the detox process.
Needless to say, maintaining an active day (and “active ” was very relative to my current circumstances) was important. I approached my movement and activity in three progressive phases which can be used by anyone wanting to get into strength training or just looking for a good workout routine:
- Walking…a lot.
- Movement basics…mobility, body weight exercises and natural movements
- Strength training
- Used sauna
I had been regularly exercising prior to all of this so starting back to the basics was very humbling but very important.
Table of Contents
Walking
Walking is probably one of the best exercises you can do. The New England Journal of Medicine followed 8,000 men over 12 years; those who walked two miles a day had a nearly 50 percent drop in the risk of death. Plus, it requires no skill, practice or equipment.
During my time in the hospital and shortly after, walking a few hundred feet felt like running for an hour. It was uncomfortable, I was out of breath and I felt defeated.
But I kept doing it.
I slowly increased the amount I walked each day in the hospital. First it was one full lap around the floor, then two, and eventually I was doing 6-10 laps each day!
PROGRESS!
When I was released, I continued this. I walked as much as I could, 30-60 minutes sessions.
Eventually getting to almost 15,000 steps a day.
The whole time I would focus on my breath as I was walking. I did different types of walking meditation and breathing exercises as I walked which helped build and strengthen my compromised my respiratory system.
After two weeks of just walking, I progressed to the next phase of my movement program…
Mobility, body weight exercises and natural movement practices.
Movement Basics
I was limited to the intensity of exercises I could do which forced me to focus on the often neglected but extremely important aspects to physical movement...
The basics.
We typically skip the basics and prioritize strength training and cardio, because after all, we only have a limited amount of time and why focus on something that’s not going to burn fat or build muscle. But if the following are mastered, it’ll pay dividends in the long run by preventing injury, improving range of motion (pain free) and strengthening the connective tissue that holds everything together.
The basics focus on three things:
- Building a strong foundation, perfecting technique and ensuring proper form. This is extremely important, especially when you progress to lifting weights. Body weight exercises are a great way to builds this base.
- Focus on mobility, balance, stability and prehab exercises which lead to improved range of motion, stronger connective tissue and reduced chance of injury while also transferring to longevity in life.
- Matching the breath to the movement which helps with the mind-body connection. It makes you more in tune with your body so you can sense when something isn’t right or needs to be corrected.
To focus on these aspects, I used a few different onling programs.
I started with GMB Fitness Integral Strength program which builds in some really good mobility and whole body exercises. It’s great for beginners or those having to start at the beginning like myself. It focuses on low impact exercises and proper movement that will build a strong base, preparing one for more intense exercises down the road.
I also used the Onnit in 30 Morning Mobility program daily. They are quick (~20 minutes) routines that get your blood flowing and make you feel amazing. A perfect way to start the day.
After several weeks of Integral Strength, I progressed to the Onnit in 30 Move & Groove program. Again, short (30 minute) body weight exercises that focus on building muscle through basic movements. It’s more intense than GMB which is why it serves as a good second step.
After two months of Integral Strength and Move & Groove, I had a strong base to progress to incorporating weights into my routine.
Finally, lifting heavy shit!
Strength Training
Stregth training was my ultimate goal.
Why?
Let’s count the ways it can improve your health and longevity:
- Increases resting metabolic rate
- Enhances bone density
- Improves glucose tolerance
- Strengthens the immune system
- Reduces risk of fractures and other injuries
- Protects against age-related muscle loss
- Slows down epigenetic aging
- Has neuroprotective effects
- Lowers risk of diabetes and metabolic syndrome
- Burns fat and makes it easier to lose weight and keep it off
- Builds muscle
- Improves cardiovascular health
- Improves flexibility and mobility
- Makes one more resilient and harder to kill
I hope you’re sold on it!
I continue to do the Onnit in 30 Morning Mobility program daily but for my exercise routine I added two aspects of weight training:
- 2-3 days a week of Mark Rippetoe’s Starting Strength 5X5 program
- Two days a week of Pavel’s Simple & Sinister Kettlebell Swings and the Turkish Getup (TGU)
- Three days a week of Zone 2 training
Starting Strength is an excellence book and program that any level weightlifter should consider. You perform five sets of five reps of the main lifts: squat, press, bench press, deadlift, and power clean. These five lifts will build muscle, make you strong and transition into daily life.
Simple & Sinister involved using two lifts: the Kettlebell Swing and the Turkish Get-Up. These two exercises combined are a full body strength and cardio workout.
Zone 2 training is a fairly easy 60 minute run or row, great for building endurance and cardiovascular health.
Sauna
Once I received my doctor’s approval, I started to use my infrared sauna again. Every morning, I get in my sauna and do 15-20 minutes of the Onnit in 30 Morning Mobility program. Sauna does two things for recovery:
- Exposing your body to the intense heat of a sauna releases something known as ‘heat shock proteins,’ which can reduce atrophy (muscle loss) by up to 20% with just a 30-minute session.
- Infrared sauna has been linked to accelerated wound healing. In this study, wound healing and IR sauna (oftentimes referred to as Waon therapy in the literature) “Waon therapy has a potential to increase the microcirculation. Waon therapy can be considered one option of adjunct therapy for the patient with refractory digital ulcer in SSc.”
Update (2/3/22)
If I had to do this again, I would include Blood Flow Restriction (BFR) training into my walks and strength training for accelerated strength and aerobic capacity gains. This is what I would do using the SmartCuff BFR device (use code TROY for 10% off):
- Walks – 15-20 minutes walks with leg cuffs on
- Ruck – When I felt up to it, I would incrementally add weight to my walk. Start light (10 pounds). This can help from both a cardiovascular and strength aspect. I recommend a GORUCK bag.
- Strength training – squats, deadlifts, push-ups/bench press, row/chin-ups
- 30 reps at 20% 1RM, 30 second rest
- 15 reps at 20% 1RM, 30 second rest
- 15 reps at 20% 1RM, 30 second rest
- 15 reps at 20% 1RM, 30 second rest
My Routine
My routine now looks like this:
- Monday: 5X5 Squat, press, power cleans (3 sets of 10)
- Tuesday: 100 Kettlebell swings and 10 TGUs or 30-60 minute Zone 2 run
- Wednesday: 5X5 Squat, bench, chin-ups (3 sets of 10-20)
- Thursday: 100 Kettlebell swings and 10 TGUs or 30-60 minute Zone 2 run
- Friday: 5X5 Squat, press, deadlift
- Saturday: 30-60 minute Zone 2 run
- Sunday: Outdoor fun and stability work
- Every Morning (usually in the sauna): Onnit in 30 Morning Mobility program
Summary
- Daily: Onnit in 30 Morning Mobility program
- Weeks 1-2 Post-hospital release: Walking with SmartCuff BFR bands
- Weeks 3-6 Post-hospital release: GMB Fitness Integral Strength + bodyweight strength training with BFR bands
- Weeks 7-9 Post-hospital release: Onnit in 30 Move & Groove program + bodyweight strength training with BFR bands
- Weeks 10+ Post-hospital release: Starting Strength basic barbell training and Simple & Sinister training plus some Zone 2 training
READ PART 6 – Fasting
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