Senior needs help with my work outs.

:) In that case send us pictures of the river!
 
I had my 10 week & final session with the physio-therapist today. I am progressing well & just need to keep doing the squats & single leg balancing exercises. I hope to get in a pool this weekend & try my fins out to access my leg strength for diving.
 
I’m up to 4x25 squats, & 2 km walk daily, this week. My speed is improving on my walks, 11’38 and 11’14 respectively. My second km is always a little faster. Seems I need a bit of a warm up to get going. I have reduced my walks from 3 km, as I was always getting a spasm in my left glute, towards the 2.5 km mark. I will slowly build back up to 3 km.
 
weather has not co-operated locally & I'm still trying to get in a pool to test my hip with fins on. Fingers crossed.
 
I´m very curious to hear how the fins will feel. Logically they would put extra strain on your glutes and hip flexors; have you done any prep for that?
 
LaMaria said:
I´m very curious to hear how the fins will feel. Logically they would put extra strain on your glutes and hip flexors; have you done any prep for that?
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At this point I have just been doing the squats & balancing and straight legs raises & abductions wearing ankle weights.
I too am eager to access how the muscles will feel.
On a standard flutter kick: The power stroke with fins tends to be the forward extension, which stresses the quad, & calf primarily. This is where most newbies get cramping. (from my 25 years as a diving instructor) The return stroke is more resting with less drag.
When I had the knee replacement, this was indeed the toughest as the quad was very week post surgery.
My quads feel pretty good right now & the squats are helping, but the proof is in the pudding as the say.
 
I just fell into a diving technique rabbit hole trying to figure out how the different kicks look... (I´m never going to be a diver because ear problems BUT I always like to know more about movement patterns.) Still curious to hear about the reaction. Quads and calves may be hit hardest but your hip muscles are working against a very long lever when you´re wearing fins and if your extension is not as good as it should be yet you might start compensating in your lower back. I fully respect your experience as both a diver and an instructor: just throwing some stuff out there you might not come across when your hips are healthy.
 
I got into the water last weekend (finally). I spent 20 minutes of casually easy finning to access how the muscles & hip felt. Both flutter & frog kicks felt good without any pain. I then did 10 minutes of strenuous work to get my heart rate up to 120 bpm. It was all good. Weather has been crappy ever since however, & I'm not sure when I'll get out for a real dive.
These two kicks are the primary ones used when scuba diving.
For non-divers here's a link to youtube video of the various kicks:
 
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mddolson said:
I got into the water last weekend (finally). I spent 20 minutes of casually easy finning to access how the muscles & hip felt. Both flutter & frog kicks felt good without any pain. ...
Click to expand...

i have only used fins a few times and frankly only ever used a flutter kick. the frog kick looks similar to the breast stroke kick and i know that one felt uncomfortable to me after my hip surgery. been years and now my shoulder is keeping me from swimming so i guess i'll never know if it would feel different today.

surprised the "OMG-SHARK !!" kick wasn't in the video.
think that's the first one i'd want to learn... :eek:
 
Never had to use the "OMG-SHARK - kick. I have dived with sharks ,( in Mexico & Maui) but they were not aggressive.
I can only hope the brown cloud escaping from the bottom of my wetsuit would camouflage my escape ( like the ink an octopus uses).:rotflmao:
 
Timing right now does not look good to be back diving this year. My TKR was done in February, I had all spring & by mid summer I was in very good shape. My hip was scheduled to be mid March, but the all "elective" surgeries were put on hold due to Covid-19 & I did not get my THR until July 6. I still need more conditioning to be diver ready. My surgeon has given me the ok, when I'm fit enough. That's the problem. My wife & I have not been in a gym since March. I am just really starting to do some real (2 km/25 min) walking. The finning skills are there, but I need to be in better cv fitness before I can go back into open water.
Fall Weather here in Ontario is changing quickly. It went from 20-25°C (daily highs) last week to 12-16°C this week. I no longer care to dive in the late fall & winter, so it may be next spring before I get back in the water.
 
That's a shame, but you have something to work towards & look forward to. We all need that.
 
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