I have a unique problem in that due to an injury in my right hip, my doctors and my physical therapist have limited me to upper body workouts. I've been working with a personal trainer since September of 1996, but I feel like I'm getting into a rut. I've got good upper body strength now, but I'm frustrated at my inability to do cardio! I would like to try some new stuff. I now do a combo of a few machines and some free weights for upper back, triceps, biceps, chest and shoulders three times a week, but is there some way I can spice up my routine?

BarrieBabe

Barrie, the first activity that comes to mind is swimming. If you've ever swum before, you know that it is your upper body that is primarily responsible for your propulsion through the water. There are flotation devices available that are designed to keep your legs on the surface without kicking while you practice your arm strokes. You might want to avoid the crawl, because of the trunk rotation you would have to employ in order to breathe. Skip the butterfly as well, it's too technical and strenuous to use as regular aerobic exercise. The breast stroke and back stroke should allow you to get a cardiovascular workout using your arms instead of your legs. One source for the flotation aids is Fitness First, 1-800-421-1791.

The bad news is that getting to a pool can complicate your life. I know how hard it can be to get pool time (I live in NYC). See if your gym has a piece of equipment made by Cybex called the UBE (Upper Body Ergometer). You sit at it and turn cranks with your arms. This machine can provide you with an upper body aerobic workout without requiring you to get wet. The UBE is also a great way to warm up before doing your upper body weight training, since it brings blood and oxygen to the muscles that you will be using when you're lifting. Ask your physical therapist to locate one for you.

To build your aerobic fitness, you'll need to spend 20-30 minutes on the UBE each session. Start slowly, with very low resistance (higher rpm). Reverse the direction of the cranks every two minutes or so. Try to get two 30-minute sessions per week in and work on your abdominals and stretching those days. On your other workout days, use the UBE as a warm-up before you do upper body training.

One day, do a complete upper body circuit, hitting all of the major muscle groups. Select poundage that lets you perform 15-20 repetitions of each exercise, and do a couple of sets of each exercise. Then take two days rest from lifting. You should do one of your 30-minute UBE workouts on one of these days. Split your upper body routine over the next two days. Do all of your extensors (chest, shoulders, and triceps) one day, and all of your flexors (back and biceps) the next day. If you do get access to a pool, you can substitute swimming for a 30-minute UBE workout.

If you can get to a pool, ask your MD and physical therapist if running in the water is OK. Many skiers and runners run in a pool, supported by floatation belts, to help maintain some aerobic fitness while rehabilitating their knees. I haven't read about any hip rehabs using this modality, but I don't know everything, so it can't hurt to ask your doctor or therapist about it.

And Barrie, why not put all that great upper body strength and endurance to work? Check out some paddle sports like kayaking or canoeing!

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