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  1. #1
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    Week 169 :: What Is The Best Workout For Someone In A Wheelchair?

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    TOPIC: What Is The Best Workout For Someone In A Wheelchair?

    For the week of: 10/13 - 10/19
    Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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    Being bound to a wheelchair for an extended amount of time can become quite uncomfortable and take its toll on the body. A workout that can be performed from a wheelchair can keep one healthy and help control their weight.

    What is the best workout for someone in a wheelchair? Be specific.

    What risks does a wheelchair bodybuilder face? How can they be minimized?

    Is there any training equipment that is wheelchair friendly?

    * IMPORTANT: Please make sure your responses are original and not copied from previous topics.

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    Last edited by webmaster; 10-13-2009 at 02:26 PM.
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  2. #2
    Director:Team Ground Zero grim83's Avatar
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    Being in a wheel chair can be tough mentally and physically, but it doesn't have to stop you. I have know quite a few people who have overcome the problems of being in a wheel chair to become not only a better person, but are also some of the strongest people I know. I know one who was a mechanic despite his disability, and has some of the strongest arms I've seen on a man his age and size. So what I'm trying to say is dont let the obstacle of being in a wheelchair overwhelm you, fight back, get stronger, and get fit.

    What is the best workout for someone in a wheelchair?

    Here's an easy workout for someone in a wheelchair, especially the beginning weight lifter, it will not only get you stronger but also bigger.

    Monday/Wednesday/Friday
    Incline bench press- 2x5, 2x8-10
    Lat pulldown/seated rows*- 2x5, 2x8-10
    DB shoulder press- 2x5, 1x8-10
    Incline DB curls- 2x8-10
    Weighted Triceps Dips^- 2x8-10
    Cable crunches- 2x15-20

    *alternate these 2 exercises
    ^if you cant do these with or without weight, then do decline skull crushers.

    What risks does a wheelchair bodybuilder face? How can they be minimized?
    As far as I know the only real challenges to a wheelchair bodybuilder are the same as thos to anyone else bad form and ego lifting. This has an easy remedy though, lift right, dont cheat, and never use a weight that is beyond your ability.

    Is there any training equipment that is wheelchair friendly?
    Almost any piece of equipment is wheelchair "friendly" in that anyone can use them, but most will not allow you to get use it while still in the chair, so you have to be able to move out of the chair. This is why a training partner will be even more beneficial to a person in a wheelchair, just to help you go from exercise to exercise and change weights.
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  3. #3
    there is no offseason mivi320's Avatar
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    What Is The Best Workout For Someone In A Wheelchair?

    Being bound to a wheelchair makes everyday tasks that much more difficult. However, consistent wheelchair exercise will help promote strength, increase flexibility, and consequently improve one's self-esteem.

    Physical activity is one of the best ways to cope with a disability. Regular wheelchair exercise reduces complications such as shoulder immobility and neck strains that often affects those confined to a wheelchair.

    It should be noted that before beginning any wheelchair exercise workout program, it is imperative to check with a doctor or health care provider.

    Warming Up and The Importance of Stability

    The Warm Up

    Warming up is absolutely essential to preventing injury. A proper warm up includes stretching the muscles in the upper body such as the arms, shoulders, and neck muscles.

    These areas are typically stiff in individuals in wheelchairs, so ensuring proper flexibility through stretching and warming up will likely prevent an occurrence in injury.

    The Importance of Stability

    Balancing and stability is hands down the most difficult aspect of exercising while in a wheelchair. For the purposes of this workout, I recommend using a velcro belt that can easily be strapped around the waist and the bench you are performing the exercise on.

    At the University I attend, there are a number of fitness enthusiasts, competitive athletes, and bodybuilders confined to wheelchairs.

    When exercising, these individuals ALWAYS use a velcro belt that can be strapped around the chest or ribcage area to the machine or bench to prevent them from losing their balance and possibly falling off the piece of equipment and risking injury.

    What Is The Best Workout For Someone In A Wheelchair?

    Strength training through the use of resistance is highly recommended for those individuals in wheelchairs. Below is a routine that can be used to strengthen muscles and tendons, promote flexibility, and promote overall good health.

    Strength Training Routine - Monday, Wednesday, Friday

    * Warm up + Stretching Before Every Workout!

    Monday - Chest and Triceps

    Dumbbell Incline Press 2 sets of 10-12 reps
    Machine Chest Press 2 sets of 10-12 reps
    Dumbbell Incline Flye 2 sets of 10-12 reps
    Seated Dumbbell Tricep Extension 2 sets of 10-12 reps
    Machine Tricep Extension 2 sets of 10-12 reps

    Wednesday - Back and Biceps

    Seated Machine Row 2 sets of 10-12 reps
    Lat Pulldown 2 sets of 10-12 reps
    Seated Alternating Dumbbell Curl 2 sets of 10-12 reps
    Incline Dumbbell Curl 2 sets of 10-12 reps
    Machine Curl 2 sets of 10-12 reps

    Friday - Shoulders

    Seated Dumbbell Shoulder Press 2 sets of 10-12 reps
    Seated Dumbbell Lateral Raise 2 sets of 10-12 reps
    Machine Shoulder Press 2 sets of 10-12 reps
    Face Pull 2 sets of 10-12 reps

    What risks does a wheelchair bodybuilder face? How can they be minimized?

    As I mentioned earlier, a wheelchair bodybuilder faces the risk of losing balance while exercising due to poor balance.

    However, this risk can be drastically minimized by the use of a velcro belt that can be strapped around the chest or rib cage and around the machine or bench the exerciser is using.

    Wheelchair bodybuilders may also get discouraged when working out at a gym with upright walkers. This is a normal feeling and can be overcome by finding a motivator such as successful wheelchair bodybuilders, athletes, or that inner force that drives you!

    Is there any training equipment that is wheelchair friendly?

    Yes. Machines and dumbbells are especially wheelchair friendly.

    Most machines can be operated while in the seating position, which is very beneficial to the individual in a wheelchair.

    Dumbbells are not only ideal for resistance training, but also require the exerciser to use stabilizing muscle groups that subsequently improve mobility.

    Conclusion

    Being confined to a wheelchair is a physical challenge. By incorporating weight bearing physical activity, individuals in wheelchairs can strengthen muscles and tendons and improve flexibility. Most importantly, exercise can improve one's outlook on life and overall sense of well being!

    Best of luck with all of your fitness goals,

    Mike
    If you want it bad enough, you'll find a way.
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  4. #4
    Damitched1 dmitchellrph's Avatar
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    Best Wheelchair Workout....

    First off, wheelchair bound lifters can't access much of what is offered in the gym. There are a few home gyms with wheelchair access but are relatively costly. The recommendations I have involve the use of these accessible machines since you did ask for the BEST workout.

    What is the best workout for someone in a wheelchair? Be specific.
    Warm up/stretch for 5-10 minutes
    Upright rows w/ cable pulleys 3 x 8-10 reps, 1 x 15-20 reps
    Bicep curls w/ cable pulleys or dumbells 3 x 8-10 reps, 1 x 15-20 reps
    Upright chest press w/ cable pulleys 3 x 8-10 reps, 1 x 15-20 reps
    Incline chest press w/ cable pulleys or dumbells 3 x 8-10 reps, 1 x 15-20 reps
    * a power chair with tilt helps
    Flys w/ cable pulleys or dumbells 3 x 8-10 reps, 1 x 15-20 reps
    Shoulder press w/ cable pulleys or dumbells 3 x 8-10 reps, 1 x 15-20 reps
    Lateral raise w/ cable pulleys or dumbells 2 x 8-10 reps, 1 x 15-20 reps
    Tricep pullovers w/ cable pulley or dumbell 3 x 8-10 reps, 1 x 15-20 reps
    Rikshaw machine tricep presses 3 x 8-10 reps, 1 x 15-20 reps
    *tricep presses of your body weight work well too

    That is 36 sets which can and should be done within 60-75 minutes, 3 days/week.
    Usually, pushing a wheelchair around is enough cardio, but weightless shadow boxing
    and a handcycle will do it too.


    What risks does a wheelchair bodybuilder face? How can they be minimized?
    Risks include wheelchair movement during free weight/machine use (ie. push/pull
    exercses)- minimized by anchoring the chair with straps if possible or have a partner
    hold your chair. Another is actually pulling yourself out of your chair during lat pulls-
    minimized by waist straps (watch Nick Scott do pull ups, don't try at home!).


    Is there any training equipment that is wheelchair friendly?
    Most equipment is not, but... Bowflex Versatrainer, Akcess Compact, Equalizer 5000,
    just to name a few machines for purchase. Many cable set-ups in the local gyms are
    o.k., dumbells need to be accessible. Some machines allow removal of the seat for
    access.

    Having a workout partner is the best equipment a wheelchair user has access to. Getting
    the equipment to you is always a factor in effective training. The right equipment
    heavily weighs on progress. If more people were in wheelchairs, manufacturers would
    design accessible equipment. I don't wish that at all, so... do what you can.

    Happy Training,

    D.
    Damitched1
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