Tagged with: disability exercise health Obesity Physical Activity
In my 30 years as a quad amputee physical activity has been the main reason for my weight maintaining a consistent variable. This has been advantages for me staying active. The problem at times has been trying to find activities or exercise machines or just exercises in general to maintain and advance my physical fitness. With over 56 million people with disabilities and only a few being physically fit, I fall into a category in which secondary health conditions can be an issue as I advance in my age. Hence, it is imperative that I develop, maintain and increase my physical fitness regimen.
The first step has been to change my diet. Being of Hispanic culture many of the foods are very high in cholesterol and saturated fats. Thus, I had to immediately change this diet. By eliminating or cutting back on fats and high cholesterol, I have already benefitted my body. However, with my workout plan I had to develop new eating habits and replace my old diet with a new healthier one that consists of nutrition and protein.
My next step was to develop a consistent workout plan that focused on cardiovascular and maintaining strength. The cardio workout consisted of pushing in my rugby chair and swimming laps. Both of these workouts are seasonal. The rugby chair workouts are from October to April, which coincides with the United States Quad Rugby Association season. This allows me to train and attend practice with the rugby team on a bi-weekly basis. By participating in a tournament, I get to test my cardio conditioning and strength. It’s like training for a marathon.
My next step is to focus on my strength building. I attend a core class once a week which allows me to use weights, medicine-balls, therapy bands, and my own body weight in a series of stations that are time oriented. To a large degree these work out are similar to a cross fit workout. Speaking of, during the off season of rugby, which is from May-September, I engage in cross fit workouts. This allows me to have intense workout of strength and cardio. I am able to modify my workouts to fit my disability, however, I still do a modified burpee, pushups, situps, dips, kettleball, modified box jump (using matts), and ball throws. I try to complete two sets within 10 minutes. The intensity of this workout really wears me out. But, I thoroughly enjoy it! .