[Stefany1769]

I want to start toning up now that I have moved into Phase 2, but I have some body 'restrictions' I need to work around. I know that once I 'beef' up a little bit I should be able to push my old injury sites a little harder but in the mean time I want results but without too much pain.
First I have a bulging disk in my L5
Second I have three disks that are degenerating in my T7, 8 & 9
Third I had a really bad shoulder injury about a year and a half ago that I still have issue with everyday
Fourth I have intermittant carpal tunnel in both wrists
Fifth I had two c-sections

I am a journeyman carpenter and that is how I ended up with most of my issues.

I have used yoga in the past, but I do have to be careful with it. I would like to get into lifting weights but I have NO idea where to start or even what excercises to do. I am on a limited budget so no trainer or gym.

Thank you

[drixnot]

Swimming perhaps or just walking in the water (deep enough that it makes walking harder)

[LizRR]

Originally Posted by Stefany1769

I want to start toning up now that I have moved into Phase 2, but I have some body 'restrictions' I need to work around. I know that once I 'beef' up a little bit I should be able to push my old injury sites a little harder but in the mean time I want results but without too much pain.
First I have a bulging disk in my L5
Second I have three disks that are degenerating in my T7, 8 & 9
Third I had a really bad shoulder injury about a year and a half ago that I still have issue with everyday
Fourth I have intermittant carpal tunnel in both wrists
Fifth I had two c-sections

I am a journeyman carpenter and that is how I ended up with most of my issues.

I have used yoga in the past, but I do have to be careful with it. I would like to get into lifting weights but I have NO idea where to start or even what excercises to do. I am on a limited budget so no trainer or gym.

Thank you

I take a weightlifting class (Bodypump) at my gym, and I really think that for long term fat burning, that is key to maintain muscle. If you have cable, On- Demand has some fitness videos or perhaps your library or Netflix has some videos to check out? Also, just starting out with some basic, old fashioned walking can help tone the legs.

I also have limiting injuries, spondylolysthesis: 3 misaligned vertebrae, causing 2 bulging disks, aggravating 2 nerves down my leg. Also a torn ACL and recurring plantar fasciitis, both in my right knee & foot. BUT, the pain from these is GONE in the past few months and I am going to get back into running in Phase 3, or at least try!

A basic rundown of the Bodypump, it's a 1-hour class, we do warm-up, squats, chest, back, triceps, biceps, lunges, shoulders, abs, stretching. Lower weight, higher reps, 1 song for each part, with time to adjust weight on the bar accordingly. You should give yourself a day at least to recover. I go 3x/week, tue, thu, sun and have done it for 10+ years.

I have also done a routine where each day I separately worked back&biceps, legs&abs, chest&triceps, rest day, then repeat - in order to give each part the work/rest period needed.

Every month, one of the women's fitness magazines publish a basic workout, you can just grab a copy and work on. I have a few saved I will scan & pm you if I can find them. You don't need fancy equipment to do lunges, squats, pushups and situps!

[LizRR]

Well, guess I can't send you files - I am posting some PDFs I scanned in from old 'total body workouts' I clipped long ago.

[Stefany1769]

Thank you Lizz for posting this! I really wasn't even sure what bodybump was before. Do you find that your back aches at all with hod these excercises? That is the main issue I run into, my lower back tweaking and then being out of commission for a week at a time.

Do you think that the two routines you scanned in and posted (thank you sooooo much for that!) will be good for starting out? I have been pretty sedentary.

Thank you
Stephanie

[explore]

I would start with walking, and pick up your pace as you get stronger. You can even walk with 3 pound weights. I teach body pump. I believe you don't need a gym anymore for bodypump. They are starting to sell online. The main exercise to be very careful of in this class is the back track. There is a move that would not be good for your back -- it's called the clean and press. I would not do that move when your back is aggravated. Also, it is an awesome class. If you do it, I would also suggest not putting the bar on your shoulders during the lunge and squat track -- you will still get a great work out. With carpal tunnel issues-- be careful of push ups. Take a yoga mat, roll it up a third and rest your palms on that. Or, push ups at the wall. Planks are very popular right now, so if you do planks be careful not to put all the weight at the base of your hands.
I would start light, and as you get stronger add more challenges. Some of my clients with back issues do very well with Spinning. Once you enter P3,try a spin class or bike ride.
Rodney Yee has a great yoga for your back dvd. You can also check out the meltmethod.com for treatment of your wrists.

[LizRR]

Originally Posted by Stefany1769

Thank you Lizz for posting this! I really wasn't even sure what bodybump was before. Do you find that your back aches at all with hod these excercises? That is the main issue I run into, my lower back tweaking and then being out of commission for a week at a time.

Do you think that the two routines you scanned in and posted (thank you sooooo much for that!) will be good for starting out? I have been pretty sedentary.

Thank you
Stephanie

I have tweaked my back in Bodypump before in the backtrack, before I figured out my condition a few months after my c-section...so definitely listen to explore below. The workouts I posted are good, basic, STABLE strength moves. My orthopedist & physical therapist recommended pilates over yoga, as it strengthens your core to help your back, whereas yoga poses can aggravate my vertebra misalignment...but that is tailored for my back diagnosis.

Originally Posted by explore

I would start with walking, and pick up your pace as you get stronger. You can even walk with 3 pound weights. I teach body pump. I believe you don't need a gym anymore for bodypump. They are starting to sell online. The main exercise to be very careful of in this class is the back track. There is a move that would not be good for your back -- it's called the clean and press. I would not do that move when your back is aggravated. Also, it is an awesome class. If you do it, I would also suggest not putting the bar on your shoulders during the lunge and squat track -- you will still get a great work out. With carpal tunnel issues-- be careful of push ups. Take a yoga mat, roll it up a third and rest your palms on that. Or, push ups at the wall. Planks are very popular right now, so if you do planks be careful not to put all the weight at the base of your hands.
I would start light, and as you get stronger add more challenges. Some of my clients with back issues do very well with Spinning. Once you enter P3,try a spin class or bike ride.
Rodney Yee has a great yoga for your back dvd. You can also check out the meltmethod.com for treatment of your wrists.