[canadacatman]

I have been eating right since July but as I had posted here that I hurt my neck trying to do too much to get faster results. Well it has been 4 months and I think my neck is finally good to try and go again. I have been loosing weight still as never stopped eating right but need to get back into exercising.

During the time off and the trips to the doctors I have been diagnosed with border line high blood pressure and he told me until it gets under total control no weights as they make your bp rise.

So I was wondering if anyone here could recommend me some things to do(light to start out with) to get back into it slowly as to not injure my neck again. Maybe 30 minutes 3 times a week to start. I can buy bands if that is what is recommended to me.

I have dumb bells but he said no weights but if light is ok I will try it to see.

Please anyone with help in this would be greatly appreciated.

Thanks

[ddc]

Sorry to hear that you've had injuries. That seems to happen to me a lot. I get gung-ho about something and then wind up injured.

I have cervical spine issues and was told to avoid all high impact exercises and lifting of heavy weights, especially overhead.

I do low impact walking dvds by Leslie Sansone, or ride my stationary bike, or just march in place/do my own thing/dance or whatever while I watch tv.

For keeping up my muscles, I do light weights (no more than 5 lbs) for the typical exercises: bicep curls, tricep kickbacks, front shoulder raises, rows (I use a theraband for that, that I got at physical therapy). Also, squats, lunges, and calf raises for the legs. I do an occassional yoga dvd.

The main thing is to not get over-zealous and injure yourself again.
I've come to realize that I want to grow old gracefully and pain free.

Best wishes

[canadacatman]

Ya I really cant lift over my head heavy either. May I ask how often and how long you work out for.

Thanks

[canadacatman]

Kara ya he just said that heavy weights make you strain more also was his explanation.
Thanks

[canadacatman]

Kara thanks this article is the best explanation I think and it makes total sense to me.
http://www.precisionnutrition.com/weights-for-hbp

Just can not lift more then is comfortable for me.

Thanks

[ddc]

I do 15-20 min of cardio and then my little weights routine takes oh, 20-30 minutes. I try to do something everyday, but that's not always the case.

I think the issue with lifting weights and blood pressure is the holding of the breath. When you try to lift something heavy, the natural tendency is to hold the breath as you lift. If you continue to breathe, I don't think you should have a problem. But I would follow doctor's orders.

I recently typed out my routine in an effort to be more consistent.
Here it is if you're interested:

10 reps each exercise, then rest - do 3 sets

Arms: Dumbbell curls
Hammer curls

Shoulders: Front raises
Lateral raises

Back: Standing Rows
Straight arm pulldowns

Triceps: Pushdowns
Kickbacks

Chest: Chest press/flyes

Abs: Planks

Hamstring bridge - 1 min hold w/ reps
Squats - 25
Lunge - 15 ea leg
Calf raises - 10 reps - 3 positions-toes straight ahead, toes pointed in, toes pointed out

Edit: I don't do the weights every day-usually every other.
Also, the back and tricep exercises are with a band/tubing instead of weights

[mkroyer]

try some cardio that will develop strength as well, such as swimming...? BODY weight workouts--> pushups, lunges, squats, step ups, planks.

IN MY OPINION, men are always more upper body centric (concerned, focused, whatever) but if you want bang for your buck, you need to look at compound movements like deadlifts and squats.. more leg heavy, but an incredibl FULL BODY exercise AND is cardio-like because it definitely gets your Heart rate up.

HAve you heard of the TRX? Might be just the right thing for you as well

[canadacatman]

Thanks for all the help. I will just need to remember to breathe when lifting as will most likely not get pressure up too much.

Thanks