Suggestions For Strength Training

[RexFeral]

Hi everyone! 

I have spent the last two years (approximately) building my cardio health by fast walking. During this time I have increased my endurance by walking longer and longer distances. I also have been able to job a little here and there and walk/jog up inclines. 

Now I need to work on strength training but it hasn't been easy for me. I use to be in terrible health. I have spent 90% of my life sedentary. I was also extremely overweight at one time and because of this I have metabolic syndrome/insulin resistance. Because of my poor health I have found strength training nearly impossible but I know how absolutely vital it is for combating insulin resistance. I had no muscles before. I couldn't even open my own water bottles. Now when I flex my arm, I see a muscle! I feel strength now that I didn't before but I really need to work on building more.

The problem I'm having is that if I lift weights or anything with my arms, I begin getting tennis elbow. The curling of my arm with a weight in my hand causes this. I have had bad bouts of tennis elbow before and I don't want to aggravate it. The pain is excruciating. I cant do squats because my bad knees feel like they are going to explode. Then I am left with a feeling like my knee might pop out of joint, which it has before.

I try to do push ups but I can only do them on an incline, on my staircase. I seem to be able to make it to five then and then my arms become very tired. 

I need suggestions on how to strength train at home, with simple, easy exercises that wont aggravate my joints. Any ideas will be most helpful because I really need to get to work on this. 

[mlaccs · Accepted solution]

Use less weight and longer motions so you are not messing with your elbow?  Even as little as a bottle of water (1 pound) or quart (2 pounds) in "windmills" can help.  I curl 8 pound weights in the car and after 20-30 reps feel the same as you.  When it hurts, stop and lower weight or take a break.  When it stops being fun you will stop the activity.

[emili]

Yes, try low weight and low reps keeping your arms straight or only slightly bent. So windmills as mentioned above, arm raises, shoulder shrugs- you can get creative. You may also consider asking a trainer if you belong to a gym. they could map out a program for you that you can do on your own with proper posture to ensure you don't hurt yourself. if you have a medicine ball they are great work out tools. you can lay on the floor with your arms straight above your head with an 8 pound ball and bring your arms and legs up to meet over your belly. great arms and abs work out. Good luck- and I would really encourage you to ask and expert.

[RexFeral]

I tried doing the windmills with small water bottles and it seems to work but I have a hard time bending all the way, like I'm suppose to. I think I have to stretch more in order to become more flexible but the advice does help in not hurting my knees or elbows.

Thank you!

[Corney]

The new theory on strength training is this:  Choose a weight you can lift 6 times, keep using that weight until you can lift it 12 times.  Once you can lift it 12 times increase the weight to an amount that you can lift 6 times and keep that weight until you can lift it 12 times, and repeat.  So you do 1 set of between 6-12 reps.  The only athletes that need to do 3 sets of 10 reps are elite athletes.  The 1 set of 6-12 reps decreases the time necessary to complete a workout and decreases the reps that can case overuse injuries.  The curling of your arm should not cause lateral epicondylitis, maybe medial epicondylitis.  Lateral epicondylitis or tennis elbow is caused when you extend your wrist in a power grip, Biceps curls does just the opposite, it brings your wrist into flexion.  Any way if you get epicodylar pain after lifting weight, apply ice for about 20 minutes after the exercise to decrease the inflammation.  You should never do a full squat, whenyou do a full squat all 4 ligaments that stabilize the knee are in a slackened poistion, giving the knee very little support.  If you want to do a squat only go so far as a half squat.

[oakiedoakie]

Hi RexFeral,

I'm in a similar situation as you in that i've been sedentary for quite sometime and have developed my own health issues (back pain mostly).

I have found any form of exercises performed in (warm) water really helps work the joints and muscles without aggrivating them too much, I have taken the knowledge I have gained from my hydrotherapy classes to build better core, arm and leg strength without a lot of the strain.

This may not be for you but it has certainly helped me. There are water exercise classes held at most pools, maybe find one that's good for you and go to a couple to learn the correct techniques and then do them on your own at your local pool or beach. The heated pools (some places have a specific hydrotherapy pool people can use) make workouts so much easier to complete without stressing the musscles and joints.
 

I hope this helps you, it has helped me and if the pool isn't for you maybe the beach is?

Kind Regards

Philly.

A word of caution though:

Cold (such as ice packs) help new injuries and is used to contract muscles and blood vessels to prevent swelling and aid healing within the first 48-72hrs of a new injury. Heat should not be used on new injuries as it relaxes the muscles and blood vessels to promote swelling and prolongs the injury if applied in the first 48-72 hrs.

Heat can promote healing once the swelling has subsided and increases blood flow to an injured area by relaxing the muscles and blood vessels.