I used to do 10 miles a day on the stationary arm ergometer + 3-4 times a week of resistance band training. My typical workout would be to stretch first thing in the morning, do 10 miles on the bike, recover, and then do strength exercises (bicep curls, bench press, tricep curls, front shoulder lifts, pectoral flys). I think I went overboard and started to experience pain in my elbows and shoulders. My active lifestyle as a wheelchair user probably contributed. I took several months off and now want to restart my workout even though I am still experiencing mild discomfort. I am limited in the exercises I can do. I broke my spine at the T-6 level, just below the pectorals, and so can only work my chest, arms, and shoulders. I recently started reading about HIIT training and would like to try it using the arm bike. What duration and frequency would you recommend? How would you incorporate strength training into the workout? I am thinking of doing 20 minute HIIT sessions 3-4 times per week and doing weight training on the other days. I would like to gain some muscle mass, but not too much. I am already well built from constant wheelchair. I want to maintain my musculature, improve stamina, and drop some pounds. Any recommendations?
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