I think that as long as your doctor says it is ok, then I would definitely recommend doing some strength training. You can use dumbbells, resistance bands, or do body weight exercises. Personally, I'd come up with several full body strength training workouts so that you could alternate them.
As always consult with a doctor before starting or drastically changing up your exercise program. And the other thing that came to mind was 'how is your blood pressure?" If you have high blood pressure, you should definitely consult a physician first.
If you've got medical clearance, i would say go for it paying attention to pain in your joints.
yes do add some weight training to your workouts. Your body will thank you for this. Weight training burns calories up to 24 hours after you have done it. just remember good form is important. Check on sparks or bodybuilding.com for some good videos on how to do it. Good luck in this.......
current weight: 110.5
Fitness Minutes: (19,795)
1,796 8/25/14 1:57 P
I'm 5' 3" and 259 -- I've been using 3 and 5 pounds weight dumb-bells. It's a great way to tone muscles.
I am FAR from lifting heavy weights -- but I WILL one day!
“Live your truth. Express your love. Share your enthusiasm. Take action towards your dreams. Walk your talk. Dance and sing to your music. Embrace your blessings. Make today worth remembering.” ~ Steve Maraboli ~
I agree with the others. Adding some strength training to your exercise routine will reduce the amount of lean muscle you lose. It's true that when a person loses weight, part of that weight will be from lean muscle and part from fat. There is no way to determine how much of each our bodies lose. However, engaging in some strength training can reduce the amount of muscle that is lost.
So, don't be afraid to lift while you lose.
But, I would encourage you to slowly ease into a strength training routine. You may have once been able to use those 20-25 pound weights. but if you haven't lifted in a year, you should start with a lower weight for some exercises. Don't try to do too much too soon or you are at risk for an injury.
You might consider buying a set of resistance bands. Resistance band exercises can be very challenging if you are limited for space or don't have access to a variety of weights. Your strength and endurance will increase with time and regular practice. For now, you might start with one workout per week dedicated to just strength training.
Fitness Minutes: (16,222)
8/22/14 11:53 P
Strength training strengthen not just the muscles, but the tendons and bones they are attached to. In the long term, strength training will protect your joints rather than harming them.
The peak loads on joints (and when you are more likely to injure them) come not from heavy weights, but rather from rapid accelerations and decelerations, where your joints can experience forces several times your body weight. This is actually more typical of cardio than the slow and controlled movements of ST.
Watch your form, and ensure you always use the weights in a slow and controlled manner (ie. no jerking or snatching). Not only is this actually more effective ST, but it also protects your joints.
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.
Good for you for working to get fit! What I would do it just talk to walk. Eat healthy and move every day. But a pedometer and work up to walking 10,000 steps/day. Do some stretching every day and maybe find a good yoga class (one where the teacher pays attention to you and your body) and take a class.
Personally I wouldn't worry too much about the weights now.
102 Maintenance Weeks
Fitness Minutes: (0)
8/22/14 9:18 P
So I'm 26 years old, 5'5, and 245 pounds. I have done some weight lifting in the past, but it has been at least a year since I last touched a weight. Not only do I want to loose about 100 pounds, I want to get fit and healthy too. I'm worried about losing muscle while dieting so I want to lift weights (just some 20-25 lb dumbbells), but I'm also worried that it will put too much stress on my joints since I'm already so heavy. I can't do lunges because they hurt my knees so bad, but I would do squats with the dumbbells by my side, chest presses, and shoulder presses. I plan to use exercise bands for my biceps and back since doing dumbbell rows hurt my back even when I wasn't this heavy. I don't want to end up hurting myself and getting discouraged. What do you think?
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