Need strength training help

loobe1066

I want to start to incorporate some strength training into my weight loss. I walk as much as I can knees permitting (osteoarthritis), I also cycle about 7 miles once or twice a week. I don't go to the gym (time and cost) and I don't have any weights at home.
Can you please give me some ideas as to what strength training I can incorporate into my weight loss plan, I read somewhere yoga is good for strength training.
Thanks in advance x

Gallowmere1984

General bodyweight stuff would be good to start. Pushups, pullups, free squats, lunges, planks, leg raises, air bike, dips, cossack squats...I could do this all day, but you get theh idea.

loobe1066

Ok thanks

SueInAz

Search the internet and Youtube for body weight exercises. I've heard "You are your own gym" is a good place to start. The thing with "strength training" is that you want to keep adding weight. Once moving your own body around gets easy you usually need to start adding objects such as resistance bands and weights to your routine.

NimaDeDeLong

You can buy small weights from Walmart or any sports store. There are on line workouts to work you into building your strength

DebSozo

SueInAz wrote: »

Search the internet and Youtube for body weight exercises. I've heard "You are your own gym" is a good place to start. The thing with "strength training" is that you want to keep adding weight. Once moving your own body around gets easy you usually need to start adding objects such as resistance bands and weights to your routine.

I've heard this before that there are 5 basic, effective body weight exercises that work and don't need any special equipment.

ETA link:
http://www.muscleandfitness.com/workouts/workout-routines/5-best-bodyweight-training-exercises

middlehaitch

Yoga, swimming, Aqua fit, Pilates can all help with muscle retention and strength increase if you are starting from sedentary, or a lower fitness level.

For simple home workout routines for a beginner I personally like these 2. They worked for me, weren't complicated, I could adjust them to my fitness level, and they could travel with me.

For high impact moves like jumping jacks, replace them with low impact marching in place doing the arm movements, or step ups - something to keep your heart rate up.

Bodyweight
https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Hand weights, tins of soup etc can be used instead of weights.

https://m.youtube.com/watch?v=U0bhE67HuDY


Cheers, h.

ninerbuff

Suspension trainer is a good idea here too. Takes up no space in your place and you can do a variety of exercises hitting EVERY body part.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

middlehaitch

@ninerbuff, I have always been curious about suspension training but when I have seen people using it in the gym it looks like one needs a lot of room.
Even though I live in a house I can't see where I would have the space to do it. From the little I know one hangs the equipment from a door. All my doors are in a 3ft wide hall, otherwise the house is open plan.
How much space would one need?
Would it be best to take a few sessions at the gym.
Could you link to some home equipment you would recommend, please.

Sorry for the detour OP.

CHEERS, h.

kshama2001

loobe1066 wrote: »

I want to start to incorporate some strength training into my weight loss. I walk as much as I can knees permitting (osteoarthritis), I also cycle about 7 miles once or twice a week. I don't go to the gym (time and cost) and I don't have any weights at home.
Can you please give me some ideas as to what strength training I can incorporate into my weight loss plan, I read somewhere yoga is good for strength training.
Thanks in advance x

I'm a yoga teacher and while some forms of yoga do help with strength, if you're not already an experienced practitioner of Power Yoga/Ashtanga/Vinyasa, I don't recommend you try to learn this at home on your own.

I share this reviewer's concern about yoga beginners jumping into P90X yoga:

http://yoga.about.com/od/yogavideos/fr/P90x-Yoga-Review.htm

...The Problem Areas

Some of Horton's language is not what we are used to hearing in yoga classes, where the teacher usually avoids telling us to push ourselves, and for good reason. This is how injuries happen. Alignment-wise, I saw some wonky arm positions in shoulderstand, which is an important pose to get right since it places the neck in a vulnerable position. Though the possibility of using blankets as a prop is mentioned, it would have been nice to have shown that variation. ...Savasana is included, but only lasts one minute, possibly because that is the longest Horton can bear to stop talking.

If you were an experienced yoga student looking for a pretty intense power yoga home workout, I wouldn't have any problem recommending Yoga X....It makes me a little uncomfortable that this workout is getting into the hands of lots of yoga beginners, since some of the poses are best learned in a classroom setting where you can get plenty of alignment feedback from your teacher. Horton teaches in a knowledgeable, respectful way, but he's not in your living room giving you thoughtful adjustments.



Plow from Shoulderstand

loobe1066

Thanks guys you have given me plenty to think about

ninerbuff

middlehaitch wrote: »

@ninerbuff, I have always been curious about suspension training but when I have seen people using it in the gym it looks like one needs a lot of room.
Even though I live in a house I can't see where I would have the space to do it. From the little I know one hangs the equipment from a door. All my doors are in a 3ft wide hall, otherwise the house is open plan.
How much space would one need?
Would it be best to take a few sessions at the gym.
Could you link to some home equipment you would recommend, please.

Sorry for the detour OP.

CHEERS, h.

There's also wall/ceiling mounts available.

https://www.youtube.com/watch?v=rV8hC7jRPhc

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

middlehaitch

Ha! The things I never knew. Thanks @ninerbuff. Opened up a whole load of options. h