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  #1   ^
Old Sat, Jan-19-13, 10:21
greenbaby greenbaby is offline
Senior Member
Posts: 330
 
Plan: Keto
Stats: 330/330/150 Female 69 inches
BF:
Progress: 0%
Location: New Mexico, US
Default I want to start...but excersise actually scares me...a few hints?

So I know it sounds silly, but I do have a reason why excersise scares me. I recently had an issue with my back that left me bedridden for a week and I desperatly do not want to go back to that point. I am nearly pain free at this point, although sitting for extended periods of time (ie 1-2 hours) is not fun. Another issue that I currently have is we really can not afford gym expesses at this point so a gym/trainer is out of the question. So here is what I need. I want to start building muscle. I am already working at walking at least a bit more, but walking too much starts my back to acting up. I believe that focusing on my arms (to start while I wait for my back to heal) is going to be my best bet.

So I guess my question is this, knowing that we are a little strapped for cash, what would be my best bet to start weight training? I have read the threads that talk about getting weights that you can lift 3-5 times is the best option as opposed to light weight and a million reps. Am I better off getting "something" (ideas?) or should I just wait until a gym membership is an option?

To be 100% honest I have no clue what I am doing here...I do know that I need to make a change towards adding muscle mass so that I can look better at goal. I just have no clue how to start with the limits I currently have, I really want to baby my back but as it gets better and better the drive to add even more healthy actions to my life is overwhellming. We can afford small things, and youtube is a wonderful place to learn once you have a clue where you are going but I am just lost. Even my doctor has mentioned that I need to start working out now that I have lost nearly 25 pounds I just do not have a clue where to start. Even ideas of websites that I can look over or books (even better) would be a massive help.
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  #2   ^
Old Sat, Jan-19-13, 10:25
Nancy LC's Avatar
Nancy LC Nancy LC is offline
Experimenter
Posts: 45,263
 
Plan: Paleo 99.5%
Stats: 210/170/160 Female 67.5"
BF:
Progress: 80%
Location: San Diego, CA
Default

Maybe stop worrying about "exercise" and just get out and walk a bit. Park a little further away from the store, that sort of thing. If you've got heavy, everyday objects that you lift, lift them intentionally. I've been working out with bags of cat litter.
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  #3   ^
Old Sat, Jan-19-13, 10:43
greenbaby greenbaby is offline
Senior Member
Posts: 330
 
Plan: Keto
Stats: 330/330/150 Female 69 inches
BF:
Progress: 0%
Location: New Mexico, US
Default

I have been working on adding endurance for walking, funny enough exactly as you suggested parking further away. Seriously sucks in the winter but whatever, lol. Hm...cat litter...maybe after we use a bit that would be a great idea lol...find out what weight i can deal with and slowly add more?
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  #4   ^
Old Sat, Jan-19-13, 12:27
JEY100's Avatar
JEY100 JEY100 is online now
To Good Health!
Posts: 10,315
 
Plan: IF Fung/LC Westman/Primal
Stats: 222/171/169 Female 5' 9"
BF:45%/25.3%/24%
Progress: 96%
Location: NC
Default

I am a fan of SparkPeople Fitness videos. Look for all the introduction ones (Pilates, yoga, etc) and maybe you would find something gentle you would like. They explain every exercise so very clearly.
http://www.sparkpeople.com/resource/fitness.asp
There are many body weight exercises but preview them for safety for your injury.
Also seen ideas for homemade weights...things like half gallon milk jugs with water, soup cans, etc. http://fitbie.msn.com/slideshow/hou...ve-your-fitness
And a big fan of our local YMCA and they often have community assistance programs, reduced rates for seniors, etc.
But first.... keep walking

Last edited by JEY100 : Sat, Jan-19-13 at 12:36.
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  #5   ^
Old Sat, Jan-19-13, 13:39
pinkclouds's Avatar
pinkclouds pinkclouds is offline
Senior Member
Posts: 5,676
 
Plan: Atkins
Stats: 253/214.6/173 Female 65"
BF:Size 22/16/8
Progress: 48%
Location: Colorado
Default

You might look into getting a pair of resistance bands and starting with some isometric training to strengthen your muscles.
http://www.ehow.com/video_7630116_i...tance-band.html
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  #6   ^
Old Sat, Jan-19-13, 13:47
Liz53's Avatar
Liz53 Liz53 is offline
Senior Member
Posts: 6,140
 
Plan: Mostly Fung/IDM
Stats: 165/138.4/135 Female 63
BF:???/better/???
Progress: 89%
Location: Washington state
Default

I'm a big fan of walking and other informal exercise: gardening, housework, etc (always been careful of your back, of course).

I'm not so enthusiastic about trying to learn weight training on your own. It's critical to keep good form when lifting weights and it is so helpful (honestly, I'd say essential) to have someone knowledgable about weight training, preferably a trainer, watch you and coach you on proper form as you are starting out. The Y is a great idea if you have one nearby.
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  #7   ^
Old Sat, Jan-19-13, 15:14
Seejay's Avatar
Seejay Seejay is offline
Senior Member
Posts: 3,025
 
Plan: Optimal Diet
Stats: 00/00/00 Female 62 inches
BF:
Progress: 8%
Default

Sometimes park districts have weight rooms with a trainer present. Ours does (and I already paid with my taxes!) You could ask specifically for a seated or standing program for the next 3 months that would get you started. And then you can come back for another program when your body and your strength are different.

The way i carry my weight, my back is affected by walking. So the seated or even "perched" position is much better for strength training.

Here is one seated workout.

http://exercise.about.com/cs/exerci...eseexercise.htm

One workout I really enjoyed when starting from scratch is Joyce Vedral's 12 minute workout with 3 pound weights. it's dated and you might want something different in a while, but it's very clear on the exercises, tells you how many reps to do, how many times a week, and all that.

http://www.amazon.com/12-Minute-Tot...l/dp/0446389617

Another one for weights for women at home is trainer Krista. Here's her beginner workout. She talks real with pictures about how to have good form.

http://www.stumptuous.com/workout-1
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  #8   ^
Old Sat, Jan-19-13, 15:53
greenbaby greenbaby is offline
Senior Member
Posts: 330
 
Plan: Keto
Stats: 330/330/150 Female 69 inches
BF:
Progress: 0%
Location: New Mexico, US
Default

Liz-To be honest you are probably right about starting on my own, at least with weights...no need to hurt another pat of my body with doing something incorrectly. Surely I can wait until a little more funds for that portion.

As for the rest, I am at work so have not had a chance to check out most links, so I will get to them in a while. I can not wait until I am small enough to start pilates back up. I love the idea of using your own body against itself in that way. I will try to get more informal excersise for now, but a small apartment can only take so much cleaning lol. I would love to have a garden but not an option at this time...although I have considered a swuare foot garden.
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  #9   ^
Old Sat, Jan-19-13, 17:49
Liz53's Avatar
Liz53 Liz53 is offline
Senior Member
Posts: 6,140
 
Plan: Mostly Fung/IDM
Stats: 165/138.4/135 Female 63
BF:???/better/???
Progress: 89%
Location: Washington state
Default

You've done pilates before? That's another great place to start. The thing I love about pilates is the progression - you can start with simple exercises to get those abs and shoulder girdle in shape, then build up to more advanced movements as your fitness allows. If you've done it before and have a sense of how to position yourself and what you should be feeling, then a pilates video might be just the right thing. I love the feeling of well-being you get with pilates.
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