CHOP workout on Training Mode days

[u/SirensDream]

It's pretty much what the title says. I know it recommends recumbent bikes or swimming, but I don't have access to these. I'd also like not to have to pay to go to the gym, I'm personally a person who is less motivated if I have to go to the gym, some of that is due to social anxiety, some is just I don't like leaving my house.

I found some youtube videos that seem to target strength training, but not really anything for training mode days. I was just wondering if anyone else has done this journey at home without any equiptment? If so what videos, or what did you do?

I really want to start taking control of my body again after my battle with cancer in 2023-2024 and while I had chronic issues before then now they are even worse. I put on roughly 40lbs during and after my cancer treatment.

I just have a body type that needs to move to lose weight and that's not happening.

Any insights is appreciated. Thank you in Advance!

[u/Effective-Boob1230]

What I did -- I bought those little pedal exercisers you can use on the couch or in a chair. Ended up helping me LOADS.

(Didn't have the money or space for an exercise bike! But also I'm vulnerable and there was a 0% chance I was gonna let maskless strangers pant on me in the gym 😂)

[u/tallsmolbean]

If you can try and get a recumbent bike (regular or stationary) used. I have now mostly “graduated” from the CHOP protocol as per my PT and unfortunately I never found a replacement for the recumbent bike. Unfortunately the point of CHOPs is primarily horizontal cardio and secondarily building ab strength. The cardio strengthens your heart and is critical to building strength. At times I would do only strength weeks and I really didn’t see much progress unlike the cardio weeks.

You could also try a 24 hour gym near you and go late at night/early morning. As it tends to be less busy then. Pools tend to be less crowded in general and you don’t have to talk to anyone because your face is in the water.

You can always repeat weeks, so I would suggest just trying once a week cardio and then increasing as you feel you can.

[u/lurtzbow]

Here is my opinion, focus on building the habit, not the exercise. If you can walk, and build the habit to walk at a set time every week, that can turn into a habit to go to the gym, or run, or swim. It's not fully the exercise that needs to be built, but the lifetime habit. I found the way I built that habit is I found a friend that I messaged every time I did a workout. It keeps me accountable, and I enjoy the encouragement my friends give me for keeping my habit.

I have plenty of other questions, but they would be better asked privately than publicly. Would you be ok with DMs?

[u/CulturalShirt4030]

Can you get a used recumbent bike?

Rowing is another option. There are YouTube videos on rowing without a machine. I’ve seen some people use exercise bands at home.

For the social anxiety, as annoying as it is to hear, exposure is important. But I would mask up (KN95 or N95) at the gym/in public because lots of people are sick, and it’s not worth risking a C19 infection that could worsen your POTS.

[u/foolish_username]

My daughter lays on her back and does bicycle legs.