Cross train my friend. Heres a copy of a post I made over at Epic. I have since learned a couple of new excercises at rehab.
Core, Core, Core, Core and more core, then train for muscle endurance:
Here are 3 easy at home training tips I learned at rehab:
* I really improved my endurance by working on isometric squats. holding in position for sets of 1 minute with a 8# medicine ball. Hold the ball center, left and right. This helps build muscles endurance, plus strenght. I learned these in rehab last fall for my knees. Low impact on the joints too.
* stand on one foot. have a person put a green theraband (you can get one at any PT center. Most will give or sell to you for a couple of dollars) or something preferable elastic. Have the person work around in a circle lightly pulling you down, left, right. Work to keep balance. The idea is not to pull you over. This is excellent for core, balance and all the leg, ankle and calf muscles.
* tie a theraband around your ankles so your feet are together. Start in a standing position and step as far as you can comfortably to the left (or right) and squat as you step (sideways lunge), as you stand, bring your other leg to the center slowly. Go across for 5 steps and then back leading with the opposite leg. Do 5 sets. You can modify depth of squat to suit. Add a medicine ball for addtional intensity. In addition to quads and hamps, it help ad/abductors and core.
Start off with no weight or hold the isometric squats for 15 seconds, then build as you go. They are really good. I do those, lunges and a couple other things along with riding the bike for 30 minutes 3x week. Following surgery, I should be able to ramp it up and mix more into the workout. Another great one I will add again for upper quads is to sit on a chair towards the edge, and simply raise your bent leg up (raise your knee towards your chest), if it's too easy, place a 1,2, or 3# weight on top of your thigh. These sound super easy but try these with a straight back and good form, 50 reps per leg.
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