O.T. Alright all you fitness gurus I need some advice.

Yvsa

Yvsa

Joined
May 18, 1999
Messages
15,395
As y'all know I'm mostly inactive due to not being able to stand up very long and/or walk well without some sort of assistance, but now I need some fitness advice so please bear with me.

Some background first.....
Barbie and I belong to a health club that we manage to make it too maybe once a month but sometimes more often depending on how I feel.
I have managed to maintain a fair amount of strength all things considered but I'm a far cry from what I used to be but I just have no stamina at all.
I can manage 1 set of 10 at 50 pound bicep curls on a machine and 2 sets at 70 pounds bicep extensions. I can do 2 sets at 190 pounds on the leg press machine.
I was once able to do 45 minutes on a set down stair stepper but the last few times we have went I have only been able to manage 20 minutes and that at a lower resistance setting than I was used to, was at level 7 and had to drop to level 5 and that was very depressing. But if you don't use it you lose it.:(

I know that weight training should be done on an every other day schedule but what about stamina training? Should it be done every day?
The reason I'm asking is because I rented myself a Rollator.
It's a four wheeled walker with the front wheels being able to swivel 360 degrees, has a sort of handle bar setup with hand brakes, that lock on some models. It has a seat as well as a wire basket like a bicycle for carrying needed items such as water bottles and the like, can wrap a smaller khuk up and stick in it too.;)
It also has 8" wheels so it can be used in somewhat rough terrain as well.:D
We rented it Tueday and off to the zoo we went. I walked further and faster than I have ever been able to in a mighty long time walking stick or no walking stick!!!! Even though after a while I have to lean over and cross my arms on the handle bars at least by the God(s) I am out walking!:D
Then we went back yesterday and although we didn't go any faster we went a lot further, I can really go with this thing!!!
And remember this is after years of inactivity!

Today my legs, back, shoulders, and arms are so tired and sore I can't hardly move But It Is A Damned Good Feeling!!!!:D
In spite of the soreness I haven't felt this good in many a moon and am looking forward to exploring my newly found freedom once again!:D
It is like being let out of prison! It is going to rain today but I could still go to the mall and walk if I want but I'm thinking I'm going to go ahead and rest the sore muscles today just because. A lot depends on y'alls answer's.

And I am really pissed at myself for not trying this sooner! I asked my old Dr over a year ago to prescribe one of these for me and he refused, one of the reasons I fired him.:)
I'm pretty damned sure my new Dr will prescribe one for me as he wants me to be more active and this will let me at least get back out in the somewhat wild Nature Preserves I used to walk in so I'll be more apt to go. Walking at the mall isn't one of my most favorite things to do, it's too much like exercise.:rolleyes:

So the questions are.....
I know that weight training should be done on an every other day schedule but what about stamina training? Should it be done every day?
Should I just ignore the soreness and get with the program? Or should I rest every other day?
Is walking bent over just as beneficial as walking upright? I'm thinking and hoping that I will get more erect as my muscles strengthen back up do y'all agree with that?
I may have more questions as the answers come in as I can't think of everything at once.;)

Damn but it feels good to be mobile again!!!!:D
 
Don't have an answer for you,
but glad to hear you're getting up & about more.
Excellent.
 
I have no answers, but just wanted to say "Way to Go!"

That's outstanding.

Steve
 
Yvsa said:
So the questions are.....
I know that weight training should be done on an every other day schedule but what about stamina training? Should it be done every day?
Should I just ignore the soreness and get with the program? Or should I rest every other day?
Is walking bent over just as beneficial as walking upright? I'm thinking and hoping that I will get more erect as my muscles strengthen back up do y'all agree with that?
I may have more questions as the answers come in as I can't think of everything at once.;)

Damn but it feels good to be mobile again!!!!:D
Click to expand...

Yvsa, You have sort of answerd your own question. If it is just soreness, it will go away. Just watch for real pain. Don't hold to the weights every other day. Listen to your body and don't over-train. Over training has stopped more people from keeping fit then anything. Doing something is more beneficial then doing nothing. If you have to walk bent over do it. Al long as you are not running a marathon or sprinting up hills, walking everyday is the best thing to do. But you found that out already.
:)
Getting out in the air, moving keep it up. You will know when you are ready for more. I used to lift weights, I don't anymore. Too much pain and not enough results. I now just do body weight exercise ala, Matt Furey and Pavel.
Any more questions feel free to ask. Some people collect khuks, some collect fitness programs, I do both and oh yeah keris. ;)

Check this out:
http://p082.ezboard.com/banimalability
 
Yvsa,
You will find, if you haven’t already, that there are as many opinions about exercise/nutrition/training/etc as there are people who are likely to get money/recognition for talking about it. I’m not going to get either one, but here are my thoughts.

<LargeGrainOfSalt>
There’s a lot more to the exercise than just the physical benefits. It can get you out in the fresh air, back to nature, possibly sharing it with someone(s) you care about. Pretty powerful. This alone tells me that it should be done as often as possible. You will know if you are overdoing it. You know the difference between soreness from unaccustomed effort, and injury.

Starting over after so long a period of inactivity does mean you should be careful at first. Daily exercise could still work, as long as you take it easy.

As far as the soreness is concerned, expect it. If you’re like I am, you’re going to keep pushing a little harder all the time. If you get too sore to push, light exercise increases the blood flow, and loosens up the sore muscles.

All other things being equal, walking bent is the same as walking straight. The cardio benefits come from moving the muscles. It might be harder to breathe deeply bent over.

</LargeGrainOfSalt>

Go for it. Be careful.
 
Glad to hear you are encouraged! I have heard and read that walking everyday is good, esp. for your back. However, since you have stressed your muscles in this case,maybe you did the equivalent of weight trianing too? A day off might not hurt in the beginning, but I bet you will be more sore tommorrow!

I know what you mean about it feeling good. i don't exercise enough myself. A good honest "sore" feels good!

Consistency is very important, and consulting with your doctor is more important than what I can say.

Do keep us posted, and if it helps you get stronger, it will be good for all of us here, because what you have to say is very valuable stuff. :)

take care,

Tom
 
If you've been inactive for a long time, it's best to get a day or two or rest before resuming training. If you do too much too soon it's easy to get injured.

It's my opinion that "light" training can be done everyday. That means no soreness the next day.

Glad to see you're up and about. :)
 
I'd agree with those that say to be careful/go light at first.

But more important, darn good to hear yo'ure getting out/doing better/whatever. :)
 
Way to go, Yvsa! :) Great news. I'm not an exercise expert by any means, but I agree with Bruise. I think light exercise every day is fine, as long as you aren't too sore the next day. Listen to your body and don't overdo it. Maybe you could talk to your doctor or someone at your health club to get some professional advice.

--Josh
 
First off, congratulations! I'm extremely glad to hear you can get out and move around again, that truly is one of life's pleasures too many of us take for granted. My advice on the stamina training, as you put it, is just do whatever you can as often as you feel like. Don't push yourself to the point of exhaustion, especially after being down for so long, but as long as it feels good, keep at it! Best of luck to you. :)
 
Congrats Yvsa, You sound like a kid with his first BB gun......nothing but smiles!!

I would only throw into the mix the need for stretching both before and after your expeditions......

I thought I knew a lot about stretching from years of karate but the rehab nurse showed me some new ones that were better for the back & spine. I would think if you continued to work the upper body with light weights and stretched regularly, walking slightly bent over wouldn't produce any lost mobility.....

Just my ranting......best of luck.....sounds like you might need an air horn installed to get those slow pokes out of your way!! ;)

Steve
 
"I know that weight training should be done on an every other day schedule"

After the muscle tissue has been exercised with resistance training it requires at least 48 hrs. to recuperate and rebuild. After 96 hrs. the muscle tissue will begin to revert to it's previous unexercised state. Therein lies the range, at least 2 days between resistance training and not more than 4 days.

So how do you decide how often to train with weights? It depends on how heavy the weights are you're using. Someone who is using light to moderate weights would do fine exercising 3 times a week, then taking a 2 day rest. Folks using the heavier weights (bodybuilders) only work a particular muscle group twice a week. The real nuts (powerlifters) only perform a given exercise once a week.

The decisive factor is that the heavier the weights the deeper the inroads it will make on your body's ability to recuperate. You can traing light weight and frequently or heavy weight and briefly, but heavy and frequently only produces fatigue and loss/slow gains.

Given your current state and your stated goals ..my recommendation is 2 or 3 times a week, at most, with light to moderate weights. Seek out the exercices that work the larger muscle groups through a full range of motion (leg presses, cable rowing, *Nautilus machine pullovers are excellent). Keep the sets to 3 max and repetitions a little on the high end (10-12). Limit the total number of exercises you do in an workout to approximately 8 (ex. 1 for stomach, leg curl, leg press, pulldowns, rowing, 'pec deck', bench press, calves). One of the biggest mistakes folks make is to constantly add execises to their routines and this simply leads to diminished gains. If you want to do different exercises, then have two different workout programs and alternate them. Also please concentrate on going through the full range of motion of a particular exercise to develop the flexibilty.

"...what about stamina training?"

Generally with cardio-pulmonary training, more is better. Driving yourself to the point of cardiac-arrest is not though. Listen to your body with this one. Have one the instructors at the health club you (paid big bucks to) belong to check your pulse and set you up on a 'percentage target heart rate' stair stepper program. 20 minutes a session, 3 times a week will gradually increase cardio-pulmonary stamina.

"Is walking bent over just as beneficial as walking upright?"

I believe this would shift the workload more to your lower back and buttocks than remaining upright. But then, uhmmm, bicyclists have been leaning over their handle bars for years when they get tired, haven't they?

~~~~~~~~~~~~~~~~~~

General thoughts Yvsa, two consecutive days of rest each week is important. You can train seriously and still enjoy it. Again the secret is variety and limiting the total amount of training you do any one day. Folks who just keep adding to their routines end up facing a physical mountain of work and an emotional hurdle of motivation each and everytime they go tio the health club. And WHO can continue to exercise under THOSE conditions? After all you want to keep at it long enough to reach your goals :)

________________
...Apocalypse meow
 
Everybody else is right, Yuh nSuh...

I kinda think that for our species, walking is a lot like breathing---we need to do it. Daily walks are fine until you find you've over-done it, and trust me, your body will tell you. Mall walking is as boring as anything unless you are 13 years old (chronological). The more outside time you spend, the richer the experience.

Bill and the others seem to make sense from my personal experience.

You will stop leaning over when you are ready...right now you are tuning the oxygen burning machine you call a body. The physical effect is one aspect, the psychological effect of you being mobile again is very closely related. You feel happier, so you walk and get healthier. You walk, and you feel happier and get healthier. You get healthier, so you walk and feel happier. (I'm getting dizzy here.) Your bones should be getting stronger, your (undrugged) sleep better, and if you are working with that diet you were on...you should start to burn body weight WITH the oxygen.

If you are going to spend some money...do it on very good shoes. Any one of the brand names are fine, unless you have specific foot problems. For those of us who grew up with "gym shoes," the miracle of modern sports footwear is astonishing.

Finally, you take care of yourself, hear?



Kis

OK, before I forget...NO RACING in the Malll!!!
 
Cardio training can be alternated with weight training days.Just do a 10 min warmup on your weight training days.To give your muscles adequate rest and recovery you can target specific muscle groups on different days.
Eg:Upper body-Mon ,Cardio and abdominals-Tue,lower body-wed, Cardio+abdo-thurs and so on.Remember to take plenty of fluids always.
Yaj.
 
Thanks guys! Will take it all to heart!

When I was trying to walk on the treadmill at the health club they would always get onto me when I would start bending over, but would never answer my question whether walking bent over was better than not walking at all.:rolleyes:

The problem lies with the back in that I have had three back surgeries with the result of being fused from L-1 through L-5.
I have the strength in my legs but I can't stand upright for more than just a few moments. I'm hoping the walking will strengthen the muscles so that I can stand up for longer and longer periods of time.
This is one of the units I'm looking at buying.
And this is the other. They both have advantages and disavantages but I'm leaning towards the first one as I will be using it outdoors more than I will through regular house doors where a narrower width is advantageous.:)
Now that I've had a taste of the freedom these things bring I'm not about to give it up even if I have to buy it out of my own pocket!
I'm hoping that eventually I won't need it anymore if I can just get to walking enough.:D

It hasn't decided whether to rain or not here so I'm beginning to think an outdoor excursion may be in the works this afternoon, as soon as Barbie's soap opera is over.;)
Must admit she has me watching it sometimes, or at least listening to it while I'm on here.:rolleyes: :eek: :footinmou ;)
 
In advanced aerobic training, they use , easy days and hard days. Easy days are recovery days( slow and long to develope endurance and recover from the hard days) and hard days are when you test your self and develop strength. A lot of people train every day but vary from easy to hard .On easy days you keep it really really low intensity. It does work. I finished my fourth cycling century this weekend and four years ago , I couldn't do 30 miles .

Since your just starting again, and your endurance is a little low , most "authorities" recomend at least 30 days( that would be the smaller time, indicated by the " at least" I would think 90 to 120 days or longer dependant on time spent inactive, age ,eating, sleeping habits ...whatever considered ) of easy( or recovery or endurance building) days to get things primed and ready to go. You shouldn't be really sore on any recovery day. So you can do it more often, the big key is to make small improvements and move up your time and effort level up slowly.

If you can't sleep , you trying too hard. If you get a lot of soreness( a little is good for you) your trying too hard. if your feel tired all the time , too much again. Rest a few days and start over at a rate that is less stressful.

I suggest doing something every day, but vary the activity. Weights one day a walk the next, You can get an sysenergy effect from the varried efforts. Don't let anything get opressive. I think you have to make
it fun. Find some new activities that you can sub in. Don't forget that streching counts too, a good streching routine can help a lot with sore muscles and muscle tone. In addition after long periods of inactively things tend to bind up a bit. A little yoga perhaps? Tai chi is good as well. Get a good bike, or trike depend on what you comfortable with ( no skate boards just yet). Heck, start your NDN dancing again( not all at once though), I understand that is a goal.

sometimes I might not do the same thing for several days in a row but just keep doing something different ( but still doing something).

consitantany is more important than just raw grunt effort, Showing up at the gym, the pool, walking or running track is often the toughest thing to do. I go to the gym without thought and change my clothes and start a routine, If I still feel like crap( sore , tired whatever), then I bail.

Do keep in mind that sometimes, you will have a bad day( or several bad days), don't beat yourself up, but don't stop either. Who knows, maybe you felt bad because your body fended off a cold that you didn't get?

I would suggest swimming, The pool is also a good spot to strech as well. It's great for the whole body and its not weight bearing. I have recovered from several pretty serious injuries with it as a base and it does work well. Once again, start small and work slowly up, I have started with just one lap and spashing about a bit ( 6 months sitting from blowing a knee and having it repaired). yeap I was tired when I finish.

Later, You might want to consider a good personal trainer, and set up a more advanced plan. I hire one from time to time to keep me honest. Some people say it cost too much, I don't see it that way, I see the same people with fancy cars, changing the oil in the car every 30 minutes, waxing it twice a month or getting carried away with trimming grass and shrubs twice a week. That 's a bunch of hoey, without your body none of that stuff means a darn thing. I put mine on the top of the list as far as maintanance goes...... It gets first dibs for time and cash flow. ( yes, my yard looks like hell)

last but not least , congrats!
 
The second one looks sporty :D but has a narrower width so i guess the first one should be more stable since its heavier too.
Yaj.
 
My Dad uses a walker, make sure you can get the replacement brake pads
and keep a set handy, My dad has taken a few falls ( nothing serious) because the pads wore out.

Go with titainaum , It's a way cooler metal than steel. They made the sr71 out of it, how could you go wrong?
 
I'd also suggest swimming. You can increase your stamina and flexibility without as much of a strain on your joints as you would have in regular gravity.
 
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