Tag Archives: workout

Exercising while injured, my personal story.

Jeff Roux B.S. Exercise Science 11/23/11


I recently and unfortunately suffered a laceration on my dominant hand requiring 9 stitches.  The ER doctor asked me what I do for a living and when I told him he kind of laughed and said, “Well, you won’t be working out for a couple of weeks.”  Little did he know who he was dealing with and what I was capable of trying?  In actuality, I believe that he should have suggested continuing to do lower body exercises and cardiovascular work, ensuring to keep the wound clean and dry, but that is another story in itself.


My injured hand

Needless to say within 3 days of the injury I was back in the gym.  I was able to complete a full lower body workout using plate loaded machines, crunches on the ball and two shoulder exercises.  I thought I would still able to palm a shoulder press machine and not affect the stitches and while griping a dumbbell with my left and use my right hand to support and perform a modified DB front raise.  I also ran 2 miles.  2 days after that I returned to do more core, and plate loaded chest machine and used the resistance bands to perform Lat pull downs, back rows, chest fly’s, bicep curls and overhead db triceps extensions.  Through only slight modification in placing the band around my wrist instead of in my palm I was able to complete many of the traditional exercises one would normally complete in the gym.  One week after the injury I was playing tennis with my left hand and actually beat the person I was playing with.  My point is, whatever you’ve hurt there is usually a way to exercise around that injury.  UBE’s (upper body ergo meters, hand bikes) are great for people who have injured their lower body.  The question remains if an injury occurs does this take away from the fact that you still have a health goal?  Are you going to sit at home and wait, or are you going to explore the alternatives?  Everyone knows exercising has positive effects on mood; many people get depressed when they cannot exercise, so why stop exercising?  Find a way, your mind and your body will thank you.

For more information on modifying your exercise program to fit your needs contact the fitness professionals at Excel Fitness, you’ll be glad you did.

Keep Your Workout Fresh

When we are developing training programs for clients we try to not only maximize their potential, we also try to maximize their time.  If you have been doing some core exercises in your workout for a long time, mix up the workout by super-setting the exercise.  Super-Setting is moving from one exercise to the other with limited or no rest.  Have a group of two or three exercises you are confident in and try this.


You will save time and still burn the same calories.  Here is a few videos you can watch to see how to do a super-setted leg workout.  Try to do a few sets of each before you increase the weight.  Contact us if you have more questions.


Upper body exercises

Try these simple exercises with good form and the right weight for your strength.

#1 Skull Crusher (Lying tricep extension)

Lying down, hold the bar above your head at a 90 degree angle from your body with hands shoulder-width apart. Bend at the elbows allowing the bar to lower towards your forehead. Straighten your elbows and repeat. Do 10-15 repetitions of 2-3 sets.

#2 Incline chest fly

Sitting on an inclined bench, hold two dumbbells (one in each hand). Start with the dumbbells above your head and open to the side so your arms are level with your shoulders. Be sure to keep elbows slightly bent. Do 10-15 repetitions of 2-3 sets.