Upper body aerobics?

August 1, 2007 8:01 PM

I tore a ligament in my ankle last night, and it looks like I'll be in a cast for at least three weeks. I hate to skip the gym for three weeks (I've been slacking off enough as it is, and I'm trying to lose weight). Are there any aerobic exercises that don't involve your legs and don't require special equipment? Something other than just throwing punches in the air? Thanks.
posted by Evangeline to sports, hobbies, & recreation (15 comments total)

Previously.
posted by backupjesus at 8:11 PM on August 1, 2007

Thanks. A lot of these suggestions are good, but I can't afford a hand cycle (though it looks incredibly cool), there are no "sit and be fit" classes at my gym, and I don't own a canoe. I work with a personal trainer and lift weights and use resistance bands, so I'm not worried about upper body strength. I normally take 3 or 4 Spin classes a week, so I'd like to burn about the same amount of calories.

I realize that weight-lifting and Pilates do burn calories, but I'd like something that's really going to make me sweat.
posted by Evangeline at 8:27 PM on August 1, 2007

You could make butter for all your friends. I spent a good 15 minutes this evening shaking a jar full of salted cream. It seemed to warm me up quite a bit.

Of course having home-made butter around (drool) isn't going to do much for your calorie count. Thus the suggestion to give it away. Or freeze it to keep around as a handy dandy gift.
posted by Stewriffic at 8:53 PM on August 1, 2007

Rowing machine?
posted by wfrgms at 9:21 PM on August 1, 2007

I'm aware that you weight-lift and you're skeptical about pilates, but lifting your weights while sitting on a pilates ball really does burn some calories; you have to constantly expend energy in balancing. Tossing/moving a heavy medicine ball (like sit-up motions) while sitting on the ground or on a pilates ball is a great way to exercise too. Just find something heavy and soft, and swing it back and forth in the air with both hands while sitting down. You'll find yourself sweating in no time.
posted by tehloki at 9:22 PM on August 1, 2007

You can just walk around on crutches - that was a hell of a workout for me, trying to get to class and busstops and so on.
posted by jacalata at 9:29 PM on August 1, 2007

Yep, I thought I was in good shape until I had to spend 6 weeks on crutches.

btw: if they offer you a lesson in how to crutch safely don't laugh it off. Crutches are sneaky devils.
posted by fshgrl at 10:15 PM on August 1, 2007

Rowing machine?

Rowing machines, used correctly, use the lower body far more than the upper body. They also require a lot of flexibility in the ankle. Using it any other way risks back injury.

Will your gym let you in at all in the cast, and if so, does it have either a Grappler or an arm cycle?

You can burn calories taking smaller weights with more reps. By smaller, really a lot smaller. By more, really a lot more. But people are right in that crutches will do basically the same thing. Look on local public access television, there may be sit & fit programmes on you could record during the day. Seconding the medicine ball, (sit, twist and pass; also power crunches with one between the knees) and if you don't have one available you can try using a free weight plate.

Re: making butter. Also take a bread baking class. Kneading by hand is surprisingly energetic. Make pasta from scratch. Whip egg whites for meringues.
posted by methylsalicylate at 4:31 AM on August 2, 2007

I second methylsalicylate's mention that rowing machines flex the ankle, a lot.
posted by BrotherCaine at 5:28 AM on August 2, 2007

Martial arts weapons can be a lot of fun to play with. Padded nunchuks, bokken, etc... Also, see if you can pick up a used speedbag.
posted by BrotherCaine at 5:30 AM on August 2, 2007

If possible, have a lot of sex. No, seriously.
posted by hermitosis at 5:51 AM on August 2, 2007 [1 favorite has favorites]

Thank you, thank you! All very good suggestions. After spending one evening hobbling all over Manhattan, I have to agree with a couple of posters - it was exhausting. I'll be doing a lot more of it in the next couple of days, so that's a start. Years ago I broke the same ankle (the left one), and at the same time I broke my right wrist. Because I couldn't hold regular crutches, they gave me platform crutches. Walking with those was cake compared to this.

I'm liking the suggestion of sitting on a resist-a-ball and moving a medicine ball. My trainer did this with me last year when I developed a stress fracture in my right foot (okay, so I'm a little injury prone). I just can't imagine doing it for 45 minutes, but maybe if we increase the time a little bit before we start doing weights, it will help.

My gym has a life cycle. I've watched a few people on it just mindlessly turning the handles. It didn't look like it was doing much for them, but I'll give it a try.

Right now I'm hobbling upstairs to have sex.
posted by Evangeline at 6:10 AM on August 2, 2007 [1 favorite has favorites]

FWIW I used a hand cycle a couple of times just for the hell of it. I'm in pretty good shape and I found it to be a really hard-going cardio workout (if you go at a good pace) so if you can use one until your injury heals it should keep you honest.
posted by ob at 7:07 AM on August 2, 2007

Meant to say "hand cycle", not "life cycle", but I think you figured that out.
posted by Evangeline at 7:21 AM on August 2, 2007

You can always swim. I've done countless kilometers without using my legs at all. Getting in and out of the pool might be a trick if you don't have much upper-body strength, though.
posted by TheNewWazoo at 10:51 AM on August 2, 2007