Good to see you back on here! And thank you for the support! I hope you can get your full range of motion back soon--I know it stinks when you can't do everything you want to do! Patience is definitely key when rehabbing your body.
I'm a huge HIIT fan! I use it a lot in my training of clients and in my workouts. I hadn't run a half marathon in over a year, so I just decided to get back into the longer distance training recently. I love that there are so many different components of fitness that you can switch it up and try to hit different goals every year!
Oh for sure, rehab slow, dont push it too hard, in saying that I am up to 80KG squats to parallel. I had lost pretty much all my muscle in my left leg too, it was hilarious, one strong leg and one toothpick LOL.
I have been so busy with work lately I have had no time at all to post anything, I have been trying to pop on with the esteem app but its a pain to post from that one.
I think that the real key is to switch it up every now and then. Like if you just go heavy weight all the time you will plateau. If you just do cardio you will get bored. I love lifting and cant wait to get back to some serious weight but I have to take my time .