Cross Training (When You Don't Really Want To)

Three weeks ago I pulled a muscle (left gluteus medius) by `sitting too much.'  (Don't ask). 

 

Wisdom is knowing when it is not smart to try to `work through it.'  Even though I sort'a tried.  The onliest way to get this behind (pun) me is with rest and consistent exercising of the affected muscle.  (Just `rest' is like shutting down the power plant while you change a bulb). 

 

In this blog post I'm describing a few workout variations with the elliptical machine.  They have more to do with balance and gait than `power.' 

 

Next time you're on the elliptical consider trying these.   

1. After a few minutes of easy `walking' remove your hands from the elliptical `arms.' 
2. First hold on to the vertical bars for a few minutes and get used to holding your upper body stationary. 
3. Then keep your eyes focused on something stationary while you remove your hands from both the `arms' and the vertical bars. 
4. Hold your arms at your sides, ready to grasp the vertical bars or `arms' if you feel unsteady;
• Clasp your hands together behind your back;
• Clasp your hands together and hold them over your head;
• Let your arms move back and forth at your side, as if you were walking on the elliptical.

Doing this recruits little muscles in your legs and hips, improves the `connection' between those muscles and your brain.  The more you are able to use the elliptical in this manner the more improvement you may expect in terms of gait and balance.  In my situation it is gentle rehabilitation of the muscle while it heals.  Stress and strength training comes later. 

Another variation: The Elliptical Moonwalk

Holding on to the elliptical arms or vertical bars start `walking backwards.'  You will find that this is both somewhat odd and difficult.  Be gentle and take your time.  Don't push it if you feel any pain in your legs, knees or hips.  Keep at it for a few minutes, extending the time you `moonwalk' in successive training sessions.  Your legs will strengthen, balance and gait will be improved.