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Strength training and losing my mind!



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SIMPLELIFE2
SIMPLELIFE2's Photo Posts: 703
2/27/14 12:01 P

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If your doctor has cleared you, head to the library. There are tons of books and videos that can help get you started. I agree that sessions with a trainer is an excellent place to start -- be specific about what you want and that you only will be getting a few sessions. If that's just not possible, make sure you work out in front of a mirror so you can pay close attention to your form.

Check out my Facebook community and "like" my page -- Get Real Fitness Solutions www.facebook.com/pages/Get-Real-Fitn
ess-Solutions/748399768519937


KABMPH
KABMPH's Photo SparkPoints: (29,686)
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Posts: 670
2/27/14 8:22 A

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I really like Erin O'Brien's workout DVDs. They have good dumbbell workouts. www.amazon.com/s/ref=nb_sb_ss_i_0_12?url=s
earch-alias%3Daps&field-keywords=stron
g%20body%20ageless%20body&sprefix=stro
ng+body+%2Caps%2C136&rh=i%3Aaps%2Ck%3A
strong%20body%20ageless%20body


I also have a Denise Austin DVD that is a little easier called Body Makeover Mix.



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JANIEVLMT
JANIEVLMT's Photo Posts: 111
2/27/14 7:10 A

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I'm not sure how far you want to get into this...I agree that you shouldn't just "create" your own routine if you don't know what you're doing. HOWEVER, having a good instructor, trainer or both to start will help. Some people don't think they can afford sessions with trainers, so the other option, as I already said, is to find a good video. If you want to get into it and stay into it, find someone with the P90X videos,or you can buy them. EVERYTHING you need to know is contained. He shows you proper form and the sequence of exercises to do. It's a well worth it investment. I do NOT sell P90X, nor am I a beach body coach or sales person. I have worked out all my life though and have gone through 3 rounds of P90x. While not being a beginner, It can be modified to tailor anyones level of fitness.



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LIFEINTHEZONE
SparkPoints: (14,434)
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2/26/14 3:00 P

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I agree with a couple of sessions with a trainer. It is worth it for me.

Whether I think I can or I think I can't, I am right.


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DISCDOG
DISCDOG's Photo Posts: 2,668
2/26/14 2:31 P

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Get on a good beginner's program like Mark Rippetoe's Starting Strength. Don't try and create your own routine.

Ask me about raw-feeding your pet!

http://www.bodybuilding.com/fun/body-t
ransformation-fortified-at-45.html




JANIEVLMT
JANIEVLMT's Photo Posts: 111
2/26/14 8:26 A

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You can find a ton of great videos, even on Spark, that show you how to lift with weights. Muscle eats up fat like crazy, cranks your metabolism, and is a necessary part of a good work out regimen. Adding weights in as well as tuning up your diet will really benefit what you're doing. Good luck!!



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AZULVIOLETA6
AZULVIOLETA6's Photo SparkPoints: (54,856)
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2/26/14 12:23 A

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Certainly clarify with your doctor that it is OK to do seated toning. I wonder if a consultation with a physical therapist would be a good idea for you.

PBS has a program called Sit and Be Fit. I have never actually tried it so I'm not entirely sure what it entails, but it might be worth investigating.

Edited by: AZULVIOLETA6 at: 2/26/2014 (12:24)
Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba


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ZORBS13
ZORBS13's Photo SparkPoints: (96,693)
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2/25/14 9:29 P

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www.stumptuous.com/category/starting/start
ing_weight_training


I think you would benefit from a few sessions from a trainer. There are many trainers who train at your home.

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher/17x half marathon finisher
Mom (b. March 12, 2010)


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MOTIVATED@LAST
MOTIVATED@LAST's Photo Posts: 14,033
2/25/14 8:06 P

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A program that includes BOTH strength training and cardio is far more effective than a program that relies on just one or the other.

A very simple but effective strength routine would be:
* squats/lunges
* deadlifts
* planks
* pushups (modified, wall or incline pushups if necessary)
* one armed row

These are compound moves that work several different muscles at once, so you can get in an all-body workout in just a few moves. Demos of these can be found at www.sparkpeople.com/resource/exercise_demo
s.asp?exercise_type=core


You should aim at 2-3 sets of 12 reps of each exercise. Start with a light weight, and concentrate on getting the form correct. If you can do 12 reps of an exercise, then move up to the next heaviest weight/more challenging variant next time. Ideally, you are aiming to fatigue your muscles in 12 reps or less per set (fatigue is the point at which you feel you cannot do another rep with the correct form) - if you can do less than 12 reps, that is actually a good thing, as you are really challening your muscles, and that is more effective strength training.

www.sparkpeople.com/resource/fitness_artic
les.asp?id=636
and
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1033

are both excellent resources for learning about strength training basics.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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ELLGEEBEE
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2/25/14 7:54 P

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I'm curious to know what kind of strength training is safe for you to do considering your doctor has nixed cardio? There are a lot of videos on SparkPeople that you can utilize, plenty of which are suitable for beginners. I personally love using pinterest, I could spend hours looking at the health & fitness boards and have founded lots of strength training ideas on there.

-- Ellen --

Stamina, speed, strength, skill & spirit -
But the greatest of these is SPIRIT.


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LADYSTARWIND
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2/25/14 7:33 P

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I hope you will doublecheck that your Doctor is OK with you starting strength training right now....! For unless you are extremely conservative, you likely WILL have some cardio stress as you start to lift weights...especially with "out of shape" muscles that aren't used to it.... Even starting with very light weights, it just isn't something your body is used to doing yet.

Have you considered asking your Doctor for a referral to a Physical Therapy program that is monitored and can help you safely start this??

All the best,
patti

"Its not the Mountain ahead that wears you out, but the grain of sand in your shoe..."


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JEWELYBUG
JEWELYBUG's Photo SparkPoints: (1,253)
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2/25/14 6:26 P

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I feel like I have been running in a circle... chasing my tail... and then hitting a brick wall. I'm one of those cardio people. The people who think (thought) the way to lose weight is to do cardio until you drop. After some research and lots of reading and learning, I realize that's not the case at all. I need to add some weights to my life! I'm also on strict doctor orders to stay off my feet. Absolutely zero impact cardio because of a health condition.

I bought these weights at Walmart from 5-20 pounds... but I don't even know where to start. :( Is there a good resource you can recommend for a newbie who has never picked up a dumbbell in her life? So many exercises and no clue where to start. Thank youuuu!


Edit: I just found the Fitness Plan Generator! :D Going to try that.

Edited by: JEWELYBUG at: 2/25/2014 (18:32)

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