Obese & Frustrated With Weak Body

Azdak

kae612 wrote: »

jessicapk wrote: »

Also, learn what pain is simply DOMS (delayed onset muscle soreness) and what is an injury. Let injuries heal but work through DOMS. Yes, you have to give yourself rest days with any kind of exercise, especially in the beginning. But, don't let one rest day turn into a rest week. Keep moving and you'll find the soreness goes away much quicker.

Yes I absolutely need to figure that out. I have had so many serious health issues I kinda jump when I have pain. At the same time, I thought my DVT was just a sore calf muscle from exercising (and to be fair so did a nurse), and when I dislocated my kneecap I was like “oh I just pulled a muscle whatever” until my knee was basically watermelon sized.....lol.

And re: strength training:

It is a good idea, and I plan to do so eventually. However, I am worried I may need to be stronger doing every day things like walking to begin something like that. I am doing a physio regime to help strengthen certain weak muscles (glutes, ankles, calves) that are not yet at normal function. I wouldn’t want to add more weight to the weak spots before they can carry me as is, or I get smaller. That’s why cycling is good, because it relieves my legs from my body weight, while working those muscles to build functional strength.

Just to be clear, your “physio” IS “strength training”. If you are doing exercises that you are comfortable with and can do without pain, you will benefit from looking for ways to safely and progressively increase the load. That might mean slightly increasing resistance or increasing repetitions.

There might also be ways to expand some of the exercises you are doing to include more muscle groups. This can include modified body weight exercises, using small weights, bands, etc. “Strength training” can include more than lifting weights. It means starting off with whatever movements you can tolerate, then gradually and progressively increasing the resistance. That can be as basic or as gradual as necessary. It can mean starting with mobilization and stretching.

I go into this much detail, because I think doing some “bodywork” that you can tolerate can play a big role in increasing how comfortable you feel doing physical activity.

kiela64

Azdak wrote: »

kae612 wrote: »

jessicapk wrote: »

Also, learn what pain is simply DOMS (delayed onset muscle soreness) and what is an injury. Let injuries heal but work through DOMS. Yes, you have to give yourself rest days with any kind of exercise, especially in the beginning. But, don't let one rest day turn into a rest week. Keep moving and you'll find the soreness goes away much quicker.

Yes I absolutely need to figure that out. I have had so many serious health issues I kinda jump when I have pain. At the same time, I thought my DVT was just a sore calf muscle from exercising (and to be fair so did a nurse), and when I dislocated my kneecap I was like “oh I just pulled a muscle whatever” until my knee was basically watermelon sized.....lol.

And re: strength training:

It is a good idea, and I plan to do so eventually. However, I am worried I may need to be stronger doing every day things like walking to begin something like that. I am doing a physio regime to help strengthen certain weak muscles (glutes, ankles, calves) that are not yet at normal function. I wouldn’t want to add more weight to the weak spots before they can carry me as is, or I get smaller. That’s why cycling is good, because it relieves my legs from my body weight, while working those muscles to build functional strength.

Just to be clear, your “physio” IS “strength training”. If you are doing exercises that you are comfortable with and can do without pain, you will benefit from looking for ways to safely and progressively increase the load. That might mean slightly increasing resistance or increasing repetitions.

There might also be ways to expand some of the exercises you are doing to include more muscle groups. This can include modified body weight exercises, using small weights, bands, etc. “Strength training” can include more than lifting weights. It means starting off with whatever movements you can tolerate, then gradually and progressively increasing the resistance. That can be as basic or as gradual as necessary. It can mean starting with mobilization and stretching.

I go into this much detail, because I think doing some “bodywork” that you can tolerate can play a big role in increasing how comfortable you feel doing physical activity.

True, thanks for this reminder. I agree. I ended up actually....getting my toenail ripped nearly off completely (dumb, it just got caught on my laundry basket right after it was trimmed and a little rough). So my limited walking/cycling has been cut to pretty much nil for the next couple weeks until it grows back, because it's too painful. And I ended up getting super upset and angry - and wanted to do crunches. I've been doing some more core-based things. And I do have a pair of dumbbells I don't know how to use properly that I'll probably give a go seated/laying down.

Warriormonk73

Just keep moving and challenging yourself even if just a little. keep a log. Strive to increase resistance/length of your workouts. Take your time, it is not a race. Good luck.