Newbie- Bodyweight exercises?

Senneth12

Short version: I want to try bodyweight exercises, and am researching the You are your own gym program. I'm looking for feedback on whether the program is well rounded for a beginner and if you have suggested additions.

I've noticed that MFP seems to be oriented toward recommendations of heavy lifting for beginners, but I'm hoping that you can give me some good input anyway.

My goals are functional use of my body. Hopefully increase balance, decrease falls, improve my reactions to stressers (ex: an unexpected slippery surface), and add muscle. I am medically cleared to do anything that doesn't hurt (pain, not sore muscles), with the (correct) assumption that high impact exercises screw with my bad leg.

Physical limitations: I have a genetic connective tissue disorder, Ehlers Danlos Syndrome Hypermobility Type. Basic summary is that it means several of my joints dislocate, I have excess hypermobility in most of my joints, clumsiness, easy bruising, and early bone loss (mild, but there. I'm 24, so still young enough that I can theoretically still build bone, and the best way to do that is weight bearing exercise and making sure I get enough calcium, vitamin d, and a couple of other things. My last bone density scan (six months ago) showed improvemed bone density, so it is possible).

Existing research on what types of exercise are best: There isn't a lot of research. The general consensus is that the more muscle you have, the better off you are, because it helps hold your joints together. Pilates is good, assuming correct form. Yoga is very YMMV- some people do well, and it causes problems in others. Strength training builds muscle, which is good, but heavy lifting *might/is probably* (again, very little research) dangerous because we have crappy proprioception and lots of weight on an accidently hyperextended joint is bad. Aquatic exercise is highly recommended.

Current fitness level: Ok. Not great. Could be greatly improved. Now is the golden time for me to improve strength. With the exception of my bad leg (car wreck, I have physical therapied the hell out of it, and it is mostly functional. I have a good handle on when to stop to prevent further damage) my joints are still functional, I'm young enough to build muscle effectively, and more muscle prevents damage.

Bodyweight exercises seem to be good for functional gains. Is this correct? I'm not too interested in what I look like, but in making the most of my body's capabilities.

Yogi_Carl

Short version: my gut feeling is a program of progressive bodyweight exercises and swimming.

For a longer version, PM me and I can give you a run down on how I'm doing with YAYOG.

Senneth12

Short version: my gut feeling is a program of progressive bodyweight exercises and swimming.

For a longer version, PM me and I can give you a run down on how I'm doing with YAYOG.

Thanks. I'll send you a pm.

I don't have access to a pool right now, but should within the next month. I used to swim at least a mile a day, and I think it would be a good thing to get back to.