Is there any other substitute for weight lifting or heavy lifting?

pawfectly

So I've read that weight lifting can help you tone your stomach and avoid lose skin but I was wondering if there is any substitute for weight lifting? My doctor has advised me to avoid weight lifting because my bones really aren't strong? I've had problems doing it in the past and once I did break my leg whilst this so I was wondering if there are any other excercises similar to it or something?

Thank you to anyone who answers.

usmcmp

Weight lifting can actually help strengthen bones, but if you have a medical condition that causes brittle bones you may want to look into body weight training. I would look into talking to a physical therapist or a corrective exercise specialist who can work with that.

dlm7507

You should be able to find suitable exercises that are doable here.

VintageFeline

I'd second body weight training to start but I also think seeing a physiotherapist/someone who specialises to monitor you at least to begin with would be wise. Strength training of any type will help your bones tremendously I should think.

Sued0nim

Bodyweight training

Here's a decent programme you can do at home http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Actually what @vintagefeline says

Cherimoose

fitnesspal1890 wrote: »

My doctor has advised me to avoid weight lifting because my bones really aren't strong?

Get your doctor's approval before doing any exercises. Some bodyweight exercises are as hard on the body as lifting weights.
I agree about getting monitored by a physical therapist.

The good news is that looking "toned" is almost entirely from fat loss, with strength training playing only a minor role. Its effect on reducing loose skin is overstated, especially around the belly. Since you're young, you'll probably have little to no extra skin anyway.

SonyaCele

how did you break your leg weight lifting? do you have a bone condition?

middlehaitch

I do agree that professional guidance may be what you need if you have problems with your bones.

A couple of suggestions to prep you for body weight exercises like nerd fitness, which is one of my fav programmes, are:

Aqua fit, or Aqua therapy with a resistance programme designed specifically for you. This is low impact so will not affect your bones, but with the body movement ,or with water weights, it will improve your muscle strength. Swimming and to a lesser extent water walking or jogging with water hand weights would work too.

The other thing you could look at, that may also improve your bone density over time, is a hand weight routine using very light weights and doing the movement over a 5-10 second time frame. This form of resistance work is being researched as a method for the elderly to retain/improve muscle and bone function/density, but in reality is suitable for any aged person with little strength.

Cheers, h.

Azdak

Depending on doctor's orders, you can try lifting with lower weights and higher reps. Some recent research has shown hypertrophy results with weights even at 40% of max, but done with higher reps. This is not necessarily easy (20-30 reps to failure), and it's not the same effect as heavy lifting, but it can increase strength and add some mass, so it's another alternative for those who can't lift heavier weights.

NID2410

I too have weak bones and I have also been recommended not to lift heavy. But my doctor has recommended Yoga, it is light on joints and helps with weight and inches reduction as well. I have reduced more than 1 inch from my belly. You too can start off with basic yoga initially, and move to enhanced versions as you progress.

pawfectly

usmcmp wrote: »

Weight lifting can actually help strengthen bones, but if you have a medical condition that causes brittle bones you may want to look into body weight training. I would look into talking to a physical therapist or a corrective exercise specialist who can work with that.

I might consider doing that. Thank You!

pawfectly

middlehaitch wrote: »

I do agree that professional guidance may be what you need if you have problems with your bones.

A couple of suggestions to prep you for body weight exercises like nerd fitness, which is one of my fav programmes, are:

Aqua fit, or Aqua therapy with a resistance programme designed specifically for you. This is low impact so will not affect your bones, but with the body movement ,or with water weights, it will improve your muscle strength. Swimming and to a lesser extent water walking or jogging with water hand weights would work too.

The other thing you could look at, that may also improve your bone density over time, is a hand weight routine using very light weights and doing the movement over a 5-10 second time frame. This form of resistance work is being researched as a method for the elderly to retain/improve muscle and bone function/density, but in reality is suitable for any aged person with little strength.

Cheers, h.

Thank you so much for your response! It helped me a lot

pawfectly

NID2410 wrote: »

I too have weak bones and I have also been recommended not to lift heavy. But my doctor has recommended Yoga, it is light on joints and helps with weight and inches reduction as well. I have reduced more than 1 inch from my belly. You too can start off with basic yoga initially, and move to enhanced versions as you progress.

It's nice to know I'm not the only one! Thank you for the recommendation

pawfectly

SonyaCele wrote: »

how did you break your leg weight lifting? do you have a bone condition?

My bones have been weak even since I was born so I'm really prone to getting my bones twisted / fractured etc.

pawfectly

Cherimoose wrote: »

fitnesspal1890 wrote: »

My doctor has advised me to avoid weight lifting because my bones really aren't strong?

Get your doctor's approval before doing any exercises. Some bodyweight exercises are as hard on the body as lifting weights.
I agree about getting monitored by a physical therapist.

The good news is that looking "toned" is almost entirely from fat loss, with strength training playing only a minor role. Its effect on reducing loose skin is overstated, especially around the belly. Since you're young, you'll probably have little to no extra skin anyway.

That's a relief to know! Thank you for your response :-)

trjjoy

You will actually benefit from weight lifting.

cronus70

Also look into resistance band training, very easy on the joints and you can tailor your workouts with progressive resistance.

sarahkw04

Have you considered barre classes or videos? Great for toning and its low impact. We have several physical therapists that send us patients with desires of strengthening and/or toning due to the low impact nature of the workouts.