Advice needed Strength/Weight Training

karenrich77
karenrich77 Posts: 292 Member
in Fitness and Exercise
Hi all,

I started my journey here 4 months ago at 370 pounds, have dropped 40 in that time. Yay me. Obviously a looong way to go.

I want to do some strength training but I have a ridiculous shoulder which has not ever healed after a bad car accident.

Also I suffer with BPPV Benign Paroxysmal Positional Vertigo (24/7 vertigo) have had it for the past 3.5 years. It means I can't even exercise outside for fear of falling over etc. Inside, I bounce off walls when walking and have even been known to fall off the loo!! Could you imagine what could happen if I was using weights and fell... eek

But the quandary is, without the strength and weight training I will not be 'toning or tightening as I go' I was going to try resistance bands just to get things moving but really don't know if that little effort would be worth it.

Hit me with your suggestions..... NOW.... GO!!

And thanks in advance!

Replies

  • CipherZero
    CipherZero Posts: 1,418 Member
    Normally I'd say do Mark Rippetoe's _Starting Strength_ however with the BPPV you may actually be better off doing a mostly machine and/or seated workout with weights.

    First step is of course to see your doctor and possibly a specialist for your condition.
  • karenrich77
    karenrich77 Posts: 292 Member
    Normally I'd say do Mark Rippetoe's _Starting Strength_ however with the BPPV you may actually be better off doing a mostly machine and/or seated workout with weights.

    First step is of course to see your doctor and possibly a specialist for your condition.

    Have seen every specialist known to man, they have pretty much given up and now I must 'learn to live with it' Thanks though
  • CipherZero
    CipherZero Posts: 1,418 Member
    Damn, that's rough.

    Still, it's very possible to do weight training. Only you know for sure how positional, etc. your BPPV acts. So, with that in mind, I'm going to recommend SS anyway with these changes:

    * ONLY do squats and overhead presses in a power cage
    * Possibly change standing overhead presses to seated, depending on how BPPV reacts to them
    * Ignore the part about power cleans. I have the feeling explosive movement is a bad idea.
  • IGbnat24
    IGbnat24 Posts: 520 Member
    Are you wanting to go to a gym or do this at home?

    At the gym, as suggested, the seated weight machines will probably be your best bet. Just make sure the upper body machines are set up correctly to minimize stress on your shoulder. You should be able to ask a trainer to show you the correct positions.

    If you are planning on working out at home, squats, lunges, step ups if you have access to a step ladder or a set of stairs, modified pushups using a counter top or even wall, glute bridges and planks can all be done with no equipment at all. If you have bands, rows and chest presses will be great additions for you. If you stick with compound movements (which these are), you will get a solid workout. No need to do bicep curls, triceps extensions, and overhead presses as using your larger muscle groups will also use these smaller muscles.

    You can walk flights of stairs if you have access in your home or at the gym. I used to have clients use the stairwell for workouts and it was awesome :) Stationary bike or treadmill holding lightly onto the handrails for balance are other options.

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