So I guess doing Insanity in the afternoons is a better decision after all. It'll help you see the results and also help your muscles to stretch out so they can do.
If you’ve had a hip replacement operation - whereby a damaged hip joint is replaced with an artificial one - chances are increased mobility is one of your desired outcomes from the surgery.
And although a recent survey concluded that the surgery doesn’t improve the physical activity levels of patients, there is plenty you can do to help your recovery and build up your levels of fitness.
Here, John Doyle, head of physiotherapy at Nuffield Health, explains how…
When should you exercise after a hip replacement?
“We now know that it helps to start exercising as soon as you can following a total hip replacement. In the past, patients used to have to rest for a couple of days before beginning exercises, but as surgical techniques and anaesthetics have improved, patients can get started with their rehabilitation in most cases the same day as their operation.
'There are huge benefits to starting exercise programmes early as they help to prevent potential post-operative complications such as deep vein thrombosis (DVT) and chest infections. Patients who begin their exercise programmes sooner are also able get home quicker following their operation.”
What exercises should you do?
“In the first few hours after the operation, patients can start to bend their ankles up and wiggle their toes, this can help to improve the flow of blood through their legs reducing the risk of DVT.
“They can also practice taking a few deep breaths to help get air right to the bottom of the lungs. This is really important to reduce the risk of any problems after the surgery. The next stage then is to practice simple exercises while lying on a bed. At this point, the physiotherapist can help guide and support you. These exercises are aimed at getting the leg moving and the muscles working which really help to reduce any post-operative pain and stiffness.
“You will then start the process of learning to walk with the new hip. It’s not as tricky as you may think, but the physiotherapist will help guide you and in most cases you will initially use a walking aid like a frame or crutches. Once you’re up on your feet, there are some really simple exercises that can be performed such as standing on the non-operated leg and moving the operated leg out to the side, behind and also bending the hip up slightly.”
How long should you spend doing exercises after the hip replacement? Should you do them every day?
“After the operation, exercises should be done in short bursts, but regularly throughout the day. As a general rule, three sets of the exercises should be done each day in the first couple of weeks after the operation. After this period, it’s vital you continue to exercise, but, as every patient has their own needs, the type and amount of exercise they perform should be guided by a physiotherapist.”
What warning signs should you look out for?
“It’s very safe to exercise following this operation. The key things to look put for are the rare complications that occasionally occur after surgery. A painful swollen calf can indicate DVT, a red hot and painful scar area may indicate an infection and shortness of breath and pain in the chest may indicate a complication involving lungs. In these instances, seek the advice of a medical professional as soon as you can.”
What else can you do to help your recovery after a hip operation?
“The simplest thing that can be done to aid recovery is to take your painkillers. Often patients are reluctant to take painkillers as they are worried that by masking the pain, they will do themselves more damage. This really isn’t the case and by taking the painkillers, patients are able to get their legs moving with reduced pain.
“Another simple way to get better quicker is to set a realistic goal to achieve after the operation. An example of this might be being able to walk to local shop by the end of the third week following the operation.
“My final advice is to make sure you discuss any worries or concerns you have with your consultant or physiotherapist. Nearly all patients have questions, but many are afraid to ask. It might be something as simple as being worried about the pain or nervous about doing certain activities.”
Is there anything you should avoid?
“One key thing to avoid is spending too much time sitting or lying in one position. Whilst rest is important after this operation, keep moving by doing exercise or by taking small walks can help to reduce feelings of stiffness and pain.”
Your Quick & Easy Guide to Insanity Plyometric Cardio Circuit
A Step by Step Guide to One of the Best Cardio Workouts You’ll Ever Do
Insanity Plyometric Cardio Circuit will be one of the hardest workouts you’ll ever do. I promise.
TIP-If you haven’t worked out since 1980, you might not want to start here.
BUT, make it your goal to crush this workout in a few months.
Plyometric Cardio Circuit is just ONE of the routines in the Insanity series:
I LOVE the Insanity series.
I know Insanity’s been out for a few years now but the workouts are timeless. It’s never going to be too late to jump on the Insanity bandwagon.
![Insanity workout schedule Insanity workout schedule](https://i.ytimg.com/vi/DkCZym9CT54/hqdefault.jpg)
You don’t need any equipment. The exercises are simple (but more intense than any workout I’ve ever done*).
And Shaun T’s crew in the video are so real!
Bravo, Beachbody, for using a team of athletes who are also breathless, drenched in sweat and struggling to finish every last rep.
*Update–Insanity Max:30 is comparable in intensity.
Let me tell you what you’re going to see in Plyometric Cardio Circuit…
If you use my link to purchase it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about that here.
Instructor-Shaun T
Category-Cardio
Equipment-nada
Length-44 minutes
HRM-374 calories
Choreography-Simple
Remember my choreography rating refers to the complexity of the choreography in the workout–not the intensity.This is an advanced program but the actual moves are simple. Read more about my choreography ratings here.
My rating-A
The Important Stuff about Plyometric Cardio Circuit
Plyometric Cardio Circuit uses interval training and is a phenomenal cardio workout in a short period of time. As I said before, this will be one of the hardest workouts you’ve ever done. Promise.
The main workout has two sections (circuit one and two) of four exercises. You repeat those four moves three times with more intensity every time. There are a few moves added at the end of each section (after the third set) before you rest.
There’s a countdown clock. Watch it. Challenge yourself to get through each section. Before you know it you’ll be done.
Go For It. This routine is so hard. Push yourself. You’re getting stronger and healthier.
Remember to read to the end for tips on every section in Plyometric Cardio Circuit as well as links to a few places you can compare prices for Insanity.
Warm-Up
You know how the insanity warm-up works. You do several exercises in a row. Then you repeat them twice, increasing intensity every time.
The exercises in this warm-up:
Jog
Jumping Jacks
Heisman
1-2-3
Butt Kicks
High Knees
Mummy Kicks
WATER BREAK
Stretch
I’ve mentioned it before but this little segment is my favorite part of Insanity. The stretch following the warm-up blast feels so damn good. The timing is genius.
Shaun T forgets to do a few of the stretches on the opposing leg (leg raises) in this workout so you’ll need to throw those in there for balance.
GET A DRINK. YOU NEED IT.
Main Workout (The Exercises in Plyometric Cardio Circuit)
Circuit One (23 minutes left in this workout)
Suicide Drills
Shuffle your feet fast. Stick your butt out to touch the floor.
Power Squats
Stick that butt out. You’re creating a stronger lower body.
Mountain Climbers
Core tight. Lift your knees. You’re not tired.
Ski Jumps
Keep your knees facing the front and your legs glued together. Yes, that makes it harder. I know, you hate me right now.
WATER BREAK
Repeat those four moves with more intensity. Go at your own pace but go fast.
WATER BREAK
Same moves, one last time, then you move on. Make this your best set of these.
There are two more exercises left to do before you rest. You do them once so go for it.
Switch Feet
Try to go fast. You only have 15 minutes left.
Football Wide Sprints
Feel your core. You are amazing. Don’t give up.
WATER BREAK
Circuit Two (14 minutes left)
Basketball
Do them all from the same side. Switch sides on the second set. On the third set alternate the move from right (towards the TV) to left (away from TV).
Level One Drill
You have to go down in plank now.
You do four push-ups and then 8 runs on the floor and then stand up. Repeat.
Ski Abs
Yes, more plank work. Your legs go to the side and up towards your shoulder.
In/Outs
Stay in plank. Shaun T tells you what to do. Try to keep up.
WATER BREAK
Repeat those four moves. Remember to do the other side on the basketball exercise.
I am dripping in sweat at this point.My shoulders are on fire. It’s hard for everyone. You can do it. Just do as many push-ups as you can on the Level One Drills. It’s impossible to keep up with what he calls out. Go on your knees if you need to. You should feel your obliques contract on those ski abs.
WATER BREAK
You’ll think you can’t possibly do all those moves again but you can.
This is the last set. Can you believe you’ve been in the body of this workout for less than 25 minutes? It really is insane but this is where it counts. Do it. Shaun T will push you through this. Listen to him.
Now you do two new exercises. You won’t even care what they are because you’ll be so happy to get out of plank. You don’t have to repeat them.
Jabs
Punch your hands as fast as you can. You got this. Pretend you’re a famous boxer when you’re doing all these punches over the next few minutes.
Cross Jacks
Uppercuts
Attack
Keep your core tight and get into that squat. You’re so close!
WATER BREAK
Cool Down/Stretch
You did it!! You’re so amazing. Be proud of yourself. You know how much effort you put in to get through this workout. Don’t skip the stretch. You need it.
Now What??
I love, love, love this workout. Insanity is so good because of routines like this one.
You can find Plyometric Cardio Circuit with the other Insanity videos by Beachbody and in the workouts of a Beachbody on Demand membership.
Read more about Beachbody on Demand. It’s free for 30 days! (And how I access every Beachbody workout these days.)
*Beachbody on Demand is now available to stream on Amazon! But to get a free trial period you’ll need to go through the Beachbody site.
Please use the comment section to share what YOU think about Insanity! Thank you! You’re incredible. Just saying.
“Life is complicated. Fitness doesn’t have to be.”
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