I'm in the gym frequently. I destroyed my left shoulder and right hand last year in an accident and began with just very light wts and limited machines for range of motion. I did the elliptical because I could not take the bouncing of jogging with the shoulder they rebuilt.
I have worked back up to more weights but still am doing more reps with light weights but will be changing within the next few days or weeks to an easy/hard/easy/hard/easy/very hard/rest cycle. This was a training cycle I used to train for full and half marathons.
I use a heart monitor on the ellipitcal and have gotten some runs in but the injury has effected my gait. It will take some time before I feel comfortable with the jogging. I will also adopt the monitor for the elliptical with some long cycles at low heart rate for fat burn and other days with 80-90% beat rate (sort of fartleks).
The weights? One day, sets with light weights and 50 reps. ( I read where John Smoltz rehabbing his pitching was doing up to a 1000 reps with some exercises. Other days will be less reps, more weights.
At 64, you don't come back as fast. But you can come back if not all the way, most of the way.
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