Heavy lifting alternatives?

tpittsley77

Ok, so here is my deal. I was born with a heart problem. Had open heart surgery as a kid. Will need additional surgery when I am older. With that being said, I would LOVE to do lifting, but that is the one thing I have always been told not to do due to my heart problem. I push many things in life, but not willing to push that one.

So I am looking for alternatives to heavy lifting. Currently doing a 30 ds circuit. High reps of low weights is ok. I also have been learning to run. I also do zumba occasionally, or drop in on classes at my Y. But any suggestions on how to build muscle and tone without heavy lifting?

theartichoke

Look into ChaLean Extreme from Beachbody. I'd post a link but I can't copy and paste from my phone. If my body isn't ready for NROLW after Body Revolution it's what I'm doing next. It looks perfect for what you're talking about!

meshashesha2012

i thought chalean was also considered heavy lifting since she's asking that you use weight that are challenging and the reps are relatively low. i'm not sure because i've never done the program.

but OP if you cant do heavy lifting then just use light weights. heavy lifting isn't about exercises you do but more about the weights you are lifting being a percentage of your 1 rep max weight of a certain exercise.

for instance if your 1 rep max on a squat is 100 pounds, heavy lifting (or lifting for strength gains) would be you squatting a weight that 75% or above of your 1 max rep.

if you don't want to go heavy but still want o see some results, then just choose a weight that 50%-75% of that 1 max rep and do more reps

wackyfunster

I'd talk with your doctor. Anything that provides the same resistance as "lifting heavy" is going to place a lot of pressure on the heart (at failure your blood pressure is through the roof momentarily, and heart rate at or above "100%" max). If you can do it safely, it's incredibly good for your heart health, but if you have a heart condition and your doctor says to avoid it, I think you are making the right call.

If I couldn't do weight training, I would probably do yoga instead. When a muscle is stretched to full extension, it contracts to prevent damage, which is what yoga capitalizes on. You can actually get a pretty substantial amount of effective resistance training that way without the same pressure on your heart. The breathwork is also amazingly helpful.

Hope this is helpful.

mcpherson4

Tons of resistance with water aerobics. Do not count it out. It is a legitimate work out that you will feel the next day. Best of luck.

theartichoke

If it's heavy I didn't realize that. Thank you for clarifying Mesha!

tpittsley77

I'd talk with your doctor. Anything that provides the same resistance as "lifting heavy" is going to place a lot of pressure on the heart (at failure your blood pressure is through the roof momentarily, and heart rate at or above "100%" max). If you can do it safely, it's incredibly good for your heart health, but if you have a heart condition and your doctor says to avoid it, I think you are making the right call.

If I couldn't do weight training, I would probably do yoga instead. When a muscle is stretched to full extension, it contracts to prevent damage, which is what yoga capitalizes on. You can actually get a pretty substantial amount of effective resistance training that way without the same pressure on your heart. The breathwork is also amazingly helpful.

Hope this is helpful.

This is exactly the advice I was looking for. Thank you for the blood pressure explanation. Cardiologists suck at explanations that aren't from a textbook. This is actually the best explanation I have been given as to WHY heavy lifting is bad for me.

Now to find yoga that is for very unflexible people.

tpittsley77

Tons of resistance with water aerobics. Do not count it out. It is a legitimate work out that you will feel the next day. Best of luck.

Went to a water aerobics class the other day. Great workout. Those 80 year old women looked ready to kick my young(to them) self out of the pool lol.

FlittyGetsFit

I second yoga. I started yoga last week and my muscles were definitely sore! Apparently, iyengar and hatha are good for beginners.

queenbcronen

I'd talk with your doctor. Anything that provides the same resistance as "lifting heavy" is going to place a lot of pressure on the heart (at failure your blood pressure is through the roof momentarily, and heart rate at or above "100%" max). If you can do it safely, it's incredibly good for your heart health, but if you have a heart condition and your doctor says to avoid it, I think you are making the right call.

If I couldn't do weight training, I would probably do yoga instead. When a muscle is stretched to full extension, it contracts to prevent damage, which is what yoga capitalizes on. You can actually get a pretty substantial amount of effective resistance training that way without the same pressure on your heart. The breathwork is also amazingly helpful.

Hope this is helpful.

Awesome info here. Yoga in just a few weeks time period and increased my strength a tremendous amount. I have high blood pressure and also a lower back injury that I had to have surgery for but didn't get P.T. after.
good luck to you!

Veganniee

I'd talk with your doctor. Anything that provides the same resistance as "lifting heavy" is going to place a lot of pressure on the heart (at failure your blood pressure is through the roof momentarily, and heart rate at or above "100%" max). If you can do it safely, it's incredibly good for your heart health, but if you have a heart condition and your doctor says to avoid it, I think you are making the right call.

If I couldn't do weight training, I would probably do yoga instead. When a muscle is stretched to full extension, it contracts to prevent damage, which is what yoga capitalizes on. You can actually get a pretty substantial amount of effective resistance training that way without the same pressure on your heart. The breathwork is also amazingly helpful.

Hope this is helpful.

really helpful post. I think a few of us as well as the OP are going to try this!

tpittsley77

I have gone to a cardiologist since birth. I have always been told don't lift. But not one has ever explained to me the WHYs in such easy to understand terms. Terms that make sense based on what type of heart condition I have. (Bad valve, too small, deformed, need to keep my bp at a minimum). So thank you! Especially since I didn't even say what type of heart problem I have!!