I hyperextended my thumb in an accident and did quite a bit of ligament and tendon damage. As a result, I developed DeQuervain's Syndrome that has gotten progressively worse over the years.
As for my legs, good question. While I was pregnant with my middle daughter, I developed swelling in my lower legs and ankles. It never really subsided and got worse with each successive pregnancy. I was on lasix for all of last year with minimal success. I drink a gallon+ of water a day, so hydration is not an issue. They ran tons of tests but could not find a solution. Do not get me wrong, I am very overweight, but the swelling is excessive. I can do all leg exercises and could lay and do leg lifts for hours--they do not phase me. I played three sports in high school--soccer, softball, and basketball--but I have always struggled with me weight.
I do need to get out and walk more, but the weather and my cold have not been conducive to that. We are supposed to have a nice day tomorrow, so here's hoping!
I finally got a sitter arranged and will be joining a gym this weekend. I will only be able to go three days a week, but it is better than nothing. Hopefully, I can maybe get my mom or D17 to watch them another day or two.
So, what do you recommend for me to do at the gym? I need all over toning and weight loss.
Living God's blessigns with grace and dignity~ SMW
OK, that's what I thought about your wrist. Well, first you say that you are very overweight? You must get your diet in check first thing! Second, in the gym GO SLOW to start! Stick with your core lifts, I can draw a program up for you if you would like. Third, Cardio, IMPORTANT, IMPORTANT, IMPORTANT! Now when I say CARDIO, for you right now, I mean WALK. Do what you can to start, then increase it. Don't even think about trying to run yet.
The diet is in check--and this situation improves daily. Cardio (walking) is what I am working on now--it is rainy and yucky today, so I will not be doing any walking outside. There is a ton of laundry to be done, though, and i live in a split level--bedrooms upstairs, laundry room down. I am going to fold and put away each load as it is done and make extra trips upstairs and more walking in the house today--no loading up the baskets and taking it all up at one time.
Absolutely would I like you to help me get a gym plan underway! I will have an hour and a half at the gym each day I go, I definitely have three days a week, guaranteed. Walking will be done separately, so I have more time to workout. No, running is out of the question for now, but I would eventually like to be able to do it when I get some more weight off and am more in shape. I live in a resort area and we have tons of races a year. I want to be able to do the 8k next spring, if possible. There is a half marathon in September with a walking class and I want to walk that, too.
I can be taught!
Living God's blessings with grace and dignity~ SMW
M40/H36 T16/M14 4K B2/08 S4/08 current
Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. I Corinthians 13:7
SMW - I lost a lot of post baby weight playing tennis 3-4 days a week, following the birth of my S9... like 40 lbs. I'm fairly tall (5'7) so it was shocking to know I was still carrying around that much to loose! The bonus was my legs were toned, and BOTH arms (I hit a two handed back-hand.), HOWEVER, once I stopped doing that much cardio, I started to gain "some" back.
Just my two cents...
Back to your regularly scheduled program.
MB--
Tennis would be a challenge right now, but maybe later. I did like to play when we screwed around with it in high school. It is also something I could take D9 to do and she would enjoy it. I like to go to the batting cages, but joining a softball team around here is actually cost prohibitive unless I can find an established team to join. Summer is coming and I like to swim, just have to find a way to do that and still deal with three kids under 10. I want to be more active, I need to make the time for it.
Living God's blessings with grace and dignity~ SMW
M40/H36 T16/M14 4K B2/08 S4/08 current
Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. I Corinthians 13:7
SMW, 1.5 hours at a gym 3 days a week? More than enough! In fact, too much! Your workouts should last no more than 45 min. a session. Lets say you are doing a Monday, Wednesday, Friday split with cardio sessions on your off days. You can also do cardio on your lifting days, but I would keep it to 5 days of cardio per week, 30-45 min. sessions to start. As for lifting, Monday- Bench Press 6 sets 4-6 reps. Chest flyes 6 sets 8-15 reps, Squats 6 sets 4-6 reps, leg extension 6 sets 8-15 reps, leg curls 6 sets 8-15 reps, Calf raises 6 sets 8-15 reps. Wednesday Standing tricep extension 6 sets 8-15 reps, Tricep Pushdown, 6 sets 8-15 reps Standing Bicep Curls 6 sets 8-15 reps, seated concentration bicep curls one arm at a time 6 sets 8-15 reps. Seated shoulder presses 6 sets 8-15 reps, side raises 6 sets 8-15 reps. Friday Deadlift- 6 sets 4-6 reps, Good mornings 6 sets 4-6 reps, stiff leg deadlifts 6 sets 4-6 reps, roman chair 6 sets 8-15 reps, T-bar rows 6 sets 8-15 reps. This is a total body workout for a 3 day training split, I have included your core exercises bench, squat, and dead lift. Some people think women should not do these exercises, I disagree! Core power lifts are VITAL to a good overall physique. I have included all of your auxillary lifts on Wednesday, biceps, triceps, and shoulders. I put a range of reps in all of your exercises to give yourself some flexibility for time restrictions and for how much you will be able to handle to start. Once you get used to lifting and are able to handle things, get into better condition and such, we can modify some things! Hope this gets you started!! Good luck!! Post any questions you have!!!
I think we need to keep this thread going. It is a good distraction from our adulterous spouses!!!
BH, I am going back through the physical therapy exercises. I am determined to strengthen whatever it is that I have to strengthen in order to be able to do other exercises. I appreciate your advice w/dr.--but I already went through a lot of that and I really do think they will just send me back to physical therapy. So I picked up the exercises again and I do feel better. I do not think I have an injury--I think this is a weakness.
I read about knees and back, since that's where I was hurting. A lot of times, knee and back problems go together. I think that there were certain exercises that I was doign that really hurt (I think it was those exercises and not the bike, so I may add the bike back in, gently).
So BH, this is going to be slooow going, sigh. I miss when I was rubber-band flexible. So my goal now is to keep up the physical therapy while I slowly add in more exercises. I think I can do this but I probably have a longer path than others. But I will do it!!
Oh--and Pilates today, BH. I am doing the physical therapy, and then alternating between dance, Pilates, yoga, or bike. I think consistency is going to be more important, so I can get strong enough to do more.
Last edited by breton39; 03/14/0901:08 AM.
M: 16 years Bomb 4/07 OW 20s long gone Divorced 11/09 I remarried New Guy Cooperative r w/X regarding D
I think we need to keep this thread going. It is a good distraction from our adulterous spouses!!!
BH, I am going back through the physical therapy exercises. I am determined to strengthen whatever it is that I have to strengthen in order to be able to do other exercises. I appreciate your advice w/dr.--but I already went through a lot of that and I really do think they will just send me back to physical therapy. So I picked up the exercises again and I do feel better. I do not think I have an injury--I think this is a weakness.
I read about knees and back, since that's where I was hurting. A lot of times, knee and back problems go together. I think that there were certain exercises that I was doign that really hurt (I think it was those exercises and not the bike, so I may add the bike back in, gently).
So BH, this is going to be slooow going, sigh. I miss when I was rubber-band flexible. So my goal now is to keep up the physical therapy while I slowly add in more exercises. I think I can do this but I probably have a longer path than others. But I will do it!!
Oh--and Pilates today, BH. I am doing the physical therapy, and then alternating between dance, Pilates, yoga, or bike. I think consistency is going to be more important, so I can get strong enough to do more.
Breton, have you had an MRI done on your back and knee? If so, what did it say? Have you ever considered going to a chiropractor? I see one for my neck and shoulder and he is great!! I am not much on Physical Therapy, I don't think it helps much. As far as your exercises go, Breton, you have definately got your cardio going on girl! One thing more I would recommend, do a little Tai-Bo, and as it gets warmer outside, walk outdoors. Nothing too stressfull, its just good to get outside! What State do you live in? I live in Kentucky and its starting to warm up quite a bit, except for the snow we got the other night! LOL
BH, I had the opposite experience that you did. Went to a chiropractor - did nothing. Went to a physical therapist and it saved me. I did not realize all the little accommodations I was making for the pain. The initial run through was absolutely agonizing but I stuck with it and have been trying to get back to a regular ol' self so I can do other things.
You have to realize--we are talking like 10 minutes here, nothing that could be called "cardio." This is getting in shape to get in shape! I also have Pilates. And as time goes by I will get the little weights.
I bought The Flat Belly Diet. I think it will fit nicely with my interests in cooking and also for exercise.
I'm not able to do much in the way of walking because of my daughter. She can't keep up a pace--too little. But I do have a treadmill that I will use.
M: 16 years Bomb 4/07 OW 20s long gone Divorced 11/09 I remarried New Guy Cooperative r w/X regarding D
Oh please tell me more about this I am not overweight although gained about a stone in recent years (was too thin before really. Unfortunately that weight seems to be all around my middle, I guess my sand is sinking to the bottom, I would be interested in hearing more about this diet. Thankyou.
Well, you can google it, too, and I just started reading the book, but basically includes introduction of monounsaturated fats (like olives, olive oil, nuts, seeds, dark chocolate, avocados). I was not going to buy the book and somehow walked out with it.
The exercise is more optional but if you do both, I am hoping you get better results! It has given me ideas for what to add IN to my diet, so I will have a new shopping list this weekend.
I am finding this is a good thread; nice to have some support to talk about other things and for self-improvement!
M: 16 years Bomb 4/07 OW 20s long gone Divorced 11/09 I remarried New Guy Cooperative r w/X regarding D
