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What kind of exercise should I start with ?

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What kind of exercise should I start with ?

Postby Butterflykist7 » Mon Sep 19, 2005 9:54 am


Hi there ! :)

I'm new to this forum , but not to dieting, I'm starting a new diet today and I was wondering after my broken leg I don't want to push myself too hard and I do want to lose some weight.
I am so used to exercising but in recent months I have put on so much weight, not being mobile that I can't push myself the way other dieters can.I was wondering if there is any kind of exercise plans for people like me ?
I got my cast taken off in end of January, and I still have slight pain and stiffness, so I'm quite vulnerable, please help :? ~Butterflykist7 (Belinda)
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Postby Ed » Mon Sep 19, 2005 10:38 am

Hi Belinda,

Firstly welcome aboard, we're always happy when a new member joins us online.

With regards to your exercise with a sore leg, you need to mix up exercises that help strengthen your leg with ones that don't put too much pressure on it.

Swimming, aqua aerobics and bike riding are obvious choices for those that don't put any/much pressure on your leg.

Bike riding would be perfect because it is low/no impact but still helps to strengthen your leg muscles and bones.

To strengthen the leg, I would use specific strength training (weights) exercises such as light squats, 45 degree leg press, leg extensions, lunges, etc. You'll find these exercises in the workouts section of this website. I've put a direct link below to make it easier for you to find:

http://www.weightloss.com.au/Workouts/DB_Legs.htm

In addition to these, walking, stair and hill climbing (small hills, not mountains!) will all help to strengthen your leg and help you burn all those unwanted calories.

Stretching the muscles around you old injury is also very important.

In the next few weeks we're planning on adding a full body stretching routine to our workouts section, so look out for that.

If the pain in your leg persists, you may also want to consider visiting an osteopath or a physiotherapist, who may be able to help identify the cause and provide a solution to your problem.

If you need one, there are many great osteopaths listed in your state in the weightloss directory of this site.

Here's a link:

http://www.weightloss.com.au/Directory_osteopaths.htm

Hope all or some of the above is helpful.

Good luck with the leg and the weight loss and I'm sure I speak for all members of this forum when I say that we look forward to speaking to you and hearing about your weight loss successes regularly. :D

Ed.
Ed
 

Postby Dolly » Mon Sep 19, 2005 11:37 am

Hi Belinda, Welcome aboard!
Ed has given you some excellent suggestions. Another alternative if your leg isn't quite healed enough is to do chair dancing. A friend of mine told me about this when she had foot trouble. She said it helped her lose weight steadily whilst still being fun.
click here http://www.chairdancing.com/
Perhaps there's a chair dancing dvd at your nearest video store for you to try out.
Dolly
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Postby Fairie » Mon Sep 19, 2005 3:36 pm

Hi Belinda,

Welcome to the forum. :D

I don't think I can add anymore to what Ed and Dolly have said.
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Postby Maraver » Tue Sep 20, 2005 3:41 am

Hi Belinda I am late in welcoming you
I am glad you found us
let us know how you go with the suggestions for exercise
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PS

Postby Ed » Tue Sep 20, 2005 8:44 am

Hi again Belinda,

I had a thought after I posted my last message to you.

When our body experiences a major trauma like a broken leg, our muscles surrounding the break are often damaged as well.

To protect the area initially, our body develops localised scar tissue which can get hard and the muscle fibers become criss-crossed instead of nice and straight.

This scar tissue can then cause a muscle imbalance in that area as it puts tension on surrounding muscles and tendons.

In your case, perhaps you have some scar tissue where your break was and this is causing the stiffness and pain you experience when trying to exercise.

The good news is that this scar tissue can be improved with treatment (such as remedial massage), which you also may want to consider if the pain continues after your stretching and strengthening exercises.

Hope this helps and good luck.

Ed.
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Postby Maraver » Tue Sep 20, 2005 8:53 am

Good advice there
Thanks
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Postby Fairie » Tue Sep 20, 2005 1:05 pm

You are so right Ed, I had a car accident many years ago and my kneecap was shattered and had to be removed. I have a lot of scar tissue around the knee and I constantly have to go to the physio and have it worked on.

By the way I remember the excersise I was given after the cast came off, (now don't laugh) all the physio told me to do was tie a can of fruit to my foot and do leg raises. :)
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