Discuss anything you want to do with your therapist. No sense in re injuring yourself with something that you think is harmless. any load bearing, even with a smith machine may cause a contraction on that tendon in the form of bracing or resisting movement and may be contraindicated.
How long do you wait post workout to eat? I have recently read something that presents the case that a delay may actually be better. Give a chance for the free fatty acids to clear.
I see that you are actually cranking up the intensity of the work you are doing. That makes more sense then the duration. I wish I could find the study, but I remember reading that the amount of calories burned for a task decreased when the task became more familiar. Recommended was to change the intensity, change the task (treadmill, stairstepper, elliptical).
The afterburn effect, EPOC, continually cited as the complete equation was shown in one study to not be much.
LaForgia J et. al. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64.
All in all, exercise as the instrument of caloric deficit may actually be effective when one is a very well trained in the task, ala the much ballyhooed Tabata protocol.
The frequent feeding idea has been blown apart with another study for a few reasons. The study
Bellisle F et. al. Meal frequency and energy balance. Br J Nutr. (1997) 77 (Suppl 1):S57-70.
The reason is, yes eating more frequently will increase the thermal effect of food, but it don’t do diddly when the calories in a day remain the same. 5 meals in a day will cause an increase 5 times. OK fine. 2 meals will only increase the TEF twice. It amounts to a net nothing when it is 5 feedings of 500 Kcal as opposed to 2 of 1250. Sure, if you eat 5 meals of 500 the thermal effect of food will be higher than 2 meals of 500. And what if a very lean person has a low maintenance need? Are they really going to benefit with 6 meals of 10 calories? (exaggeration to clarify)
My take on it is that your higher intensity work can be complimented nicely when you follow it with longer duration lower intensity work. Wait to eat and reap higher benefits.
Intermittent fasting has some interesting research too. Give it a little scan if you’d like
Best of luck to you on your recovery.
yeah man i dont think im gonna do any loading ill just be doing bodyweight stuff at the moment. lunges, box jumps, etc. perhaps just some bodyweight squats for now. one of the reasons i havent tried much for my legs is because i dont want a freak accident to happen and reinjure myself. and id say i eat about 30 minutes after morning cardio. ill bump that to an hour or so maybe? and all of that is really good info i appreciate it. intermittent fasting seems interesting as well. that would be an 8 hour feeding window following by a 16 hour fast correct? the only thing ive wondered about it is what the limits are for eating during that window. ill give it some research. thanks for all of the info man.
You nailed the nuts and bolts of IF. It has a high compliance from what I have seen because of its simplicity. As far as the limits, use the mirror and the scale. You’ll get it dialed in. How long to wait? hmmm. If you are really knocking it out with intensity in the bursts, and doing an extended lower intensity, your body is primed to replace muscle glycogen as a priority at that point and the only source is energy stores. I would think an hour would be pretty good. Good lean protein food source might help more than concern over carbs. One guy says two hours will maximize the GH response, but that may be too long for my liking. It then points to preworkout nutrition too, huh. I would think semi fasted is better. Not too fasted to limit the work output but not immediately eating before because the fuel source switches. [/quote]
great info man. ill start applying these principles this week. might try intermittent fasting for a week or so and see how i like it.