Building muscle without weights question..

Yoga... Ashtanga/Vinyasa

no

^this

You seriously think you can't build muscle without using weights??

They're playing a game.


Ignore them. It's what I do.

^this

heh

Okay, since someone has to ask...

My knees are knackered from rheumatoid arthritis. I have tried, and tried, and tried to figure out a way to do squats that doesn't cause excruciating pain, but haven't found one. The problem is, that's all anyone tells me to do. And it doesn't matter how much they fix my form, it hurts. Pain is not weakness leaving the body. Pain is pain. Pain is further damage to sensitive tissue.

Does anyone have any suggestions for at-home work that covers the same muscle groups that does NOT require that I hyperextend my knees repeatedly? I know I may have to do MORE exercises to get the same effect, but still...

Open to suggestions...

=Betty=

Have you tried doing straight leg lifts? Lie on your back with one knee bent and that foot flat on the floor. Slowly raise the other leg about 6-8 inches off the floor, and then slowly lower it. Depending upon how challenging it is, do alternating sets of 10-15 reps. You can also do this with ankle weights for additional resistance. You will be working your quads, but putting very little stress on the knee because you are keeping your leg straight. You can also do side leg raises while lying on your side.

Swimming or water aerobics is also a great form of exercise for people with arthritis.

Okay, since someone has to ask...

My knees are knackered from rheumatoid arthritis. I have tried, and tried, and tried to figure out a way to do squats that doesn't cause excruciating pain, but haven't found one. The problem is, that's all anyone tells me to do. And it doesn't matter how much they fix my form, it hurts. Pain is not weakness leaving the body. Pain is pain. Pain is further damage to sensitive tissue.

Does anyone have any suggestions for at-home work that covers the same muscle groups that does NOT require that I hyperextend my knees repeatedly? I know I may have to do MORE exercises to get the same effect, but still...

Open to suggestions...

=Betty=

Not sure about your flexibility, range of motion, or what not. But my knees are FUBAR and I started doing A** to Grass squats or full squats and it totally took all pressure off my knees. No more pain, no more buckling, nothing.

The problem is that the quadriceps and hamstrings are what cause the bending and lengthening motions of your legs so to work them you have to mimic their purpose movements with added tension. Maybe stiff legged deadlifts (at least for hamstrings) or use a band and do adductions and abductions. Hitting the quads is the hard part. When I was in rehab they used to make me basically push on stuff without bending my knees. So my legs would be straight but I would push up on the leg extension pad or against the PTs hand trying to push my leg down.

Bump to read later...

Pilates tones you up really good, and all you need is your body weight. Try CRUNCH dvds.

Trust me. http://www.youtube.com/watch?v=DWvZtWiqUDI Mostly bodyweight. Check it out

May have been said..but I'm going to say it anyway... INSANITY!!
You need only the videos.. nothing else.


ETA... of course you have to put in the effort. ;0)

Bump cause I change up my workout routines every month or so

For a beginner body-weight exercises are as good as any gym as long as your putting tension on the muscles. The problems come in when you reach past the point where your body-weight is not longer providing overload. Legs and back can be a problem area since they are already used to carrying the majority of your body around and doing all the heavy lifting.

seems like this could be repeated.

also keep in mind that if weight loss is also your goal then that's obviously less weight you'd be working with....

I'm all body weight exercises, with a bit of boxing thrown in (and really that's not lifting - just a $200 investment in a decent heavy bag, boxing gloves, and wraps)... pushups, planks, squats, skipping...

It's doable, but you have to be willing to push yourself to failure - regardless of whether you use weights or not - you have to be willing to drive your body into the ground.

For me, the last pushup is about half an inch from my arms giving out and me smashing my face into the floor.

but hey, it seems to work.

bump

I'm really glad to see this thread. I think a lot of us are in that same boat where the gym is either inaccessible (either time or distance!) and your home IS your "gym". I'm going to date myself a little: I used to swear by Cindy Crawford's Workout that she made in the 90s. I know, I know, it's probably older than you are but the workouts she does in it (there were three- two long ones and one shortie that you could do anywhere in 15 min) are awesome. They simply use a mat and a chair, floor exercises, free weights, old school pushups and the whole 9 yds. Loved loved loved it. Plus it was nice to see a little jiggle on a super model. Made me feel like she was normal like the rest of us.

Okay, since someone has to ask...

My knees are knackered from rheumatoid arthritis. I have tried, and tried, and tried to figure out a way to do squats that doesn't cause excruciating pain, but haven't found one. The problem is, that's all anyone tells me to do. And it doesn't matter how much they fix my form, it hurts. Pain is not weakness leaving the body. Pain is pain. Pain is further damage to sensitive tissue.

Does anyone have any suggestions for at-home work that covers the same muscle groups that does NOT require that I hyperextend my knees repeatedly? I know I may have to do MORE exercises to get the same effect, but still...

Open to suggestions...

=Betty=

Have you tried doing straight leg lifts? Lie on your back with one knee bent and that foot flat on the floor. Slowly raise the other leg about 6-8 inches off the floor, and then slowly lower it. Depending upon how challenging it is, do alternating sets of 10-15 reps. You can also do this with ankle weights for additional resistance. You will be working your quads, but putting very little stress on the knee because you are keeping your leg straight. You can also do side leg raises while lying on your side.

Swimming or water aerobics is also a great form of exercise for people with arthritis.

+1 those leg raises, to start (maybe except for ankle weights, just in case, re RA)

I don't know how this might feel, but you could try just partial squats, in the form of sitting way back into a hard (eg kitchen) chair, and then standing up. Move your bum way back to hit the backrest, and stand up again, with feet @ a comfortable angle, & with shins @ 90 degrees & knees straight (not rolling inward).

The more weight you can lose by diet alone, the less pressure on your joints, and the easier movements will be.