ssiidd wrote:Given I need to improve every aspect of physical fitness, I have been unable to find a particular type of exercise I can perform that will help me get there. The questions I therefore have are:
- 1- Flexibility Express - recently received as an xmas present
can I follow it solely to achieve my goals?
Answer: No.
Flexibility Express is for developing strength and flexibility, but not for endurance.
ssiidd wrote:- 2- Are there any other exercises that would complement the above, that I can do without killing myself?
Answer: Yes. Those mentioned by you already:
Swimming (for endurance, mainly breath control and lung capacity)
Running (for endurance, with a greater effect on the muscular endurance of legs than swimming)
Cycling (allows much greater intensity of effort than running without overstressing your ankle)
ssiidd wrote:- 3- Is there a program anyone might be willing to share that I can use to aid in my goals?
Answer: Other people’s programs may or may not fit you, so if they share theirs with you, you will have to customize those programs (see my answer below on avoiding overtraining).
ssiidd wrote:My biggest worry is I might end up overtraining.
Answer: To avoid overtraining, monitor yourself for early signs of excessive fatigue, such as poor sleep (waking up at night, waking up tired), lack of enthusiasm for exercising, being irritable, and excessive reaction to sudden stimuli (being jumpy). For more of those signs, see
Science of Sports Training.
ssiidd wrote:I seem to take very long to recover from injuries. My ankle for instance has taken a year and a surgery and is still not there. I had an adductor injury (practicing kicks) that took almost 16 weeks. Is this me genes or am I doing something wrong here? Apologies for the very open ended question.
Answer: Long recovery may be caused by any or all of the following:
Rehab—poor choice of rehab exercises, excessive intensity of those exercises, wrong frequency of doing the exercises. This may result in disrupting the healing of tissues and preventing their maturation, plus inflammation.
Training—excessive intensity and volume of exercises (too intense and/or too much), so you end up with too much inflammation and excess acidity in your body.
Nutrition—wrong foods that do not supply enough macronutrients (fat, protein, carbs) and micronutrients (vitamins and minerals) to rebuild your damaged tissues and/or that are pro-inflammatory and acidifying. From my own experience, I learned that getting rid of pro-inflammatory foods has a better effect than increasing the intake of anti-inflammatory foods or supplements. For example, my shoulder was chronically inflamed for a long time—even though I ate many good things (such as avocados, olives, wild salmon) and took turmeric supplements—until I completely eliminated any grains (other than rice) from my diet. I used to have one or two slices of bread per day (and very little other grain products), and my shoulder was getting worse rather than better. Then my rehab specialist suggested I stop eating the bread and any grains, and the shoulder got better within days.