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  1. #1
    Join Date
    Jul 2012
    Location
    Vancouver, BC
    Posts
    13

    From Fat to...Less Fat

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    Hi all,

    A few years ago, I lost a whopping amount of weight - 150 pounds. Since then, I tore my medial meniscus, had knee surgery, discovered I had osteoarthritis (my surgeon says I have the knees of a 55 year old woman), and was diagnosed with Rheumatoid Arthritis. I've gained back a lot of the weight I lost, but managed to keep off 60 of what I lost by sheer cussedness.

    My doctors all want me to try to take off at least 10% of my present weight, and I'm game to give it another go, but all of the exercises I used to enjoy - running, boot camps, high impact plyometrics, even some forms of weight training - are off the table. They're recommending I start swimming, but I'm terrified of water.

    Can any of you recommend a good training regimen that I can start out with that isn't super tough, but that will challenge me and help me shed some weight? I don't need to do it quickly, just consistently. And it needs to be fun. Thanks in advance!

  2. #2
    Join Date
    Jul 2004
    Posts
    2,617
    Just ride! Really, it's fun, and as long as you watch your calories, the exercise will start turning up the metabolism.
    For 3 days, I get to part of a thousand other journeys.

  3. #3
    Join Date
    Apr 2006
    Location
    where the wind comes sweeping down the plain
    Posts
    5,269
    What about BodyRock?
    It can be very high impact, or it can be no impact- but it will kick your butt. She always shows modifications for all levels. The workouts are intense, but only last 12 minutes a day. Doable by anyone's standards. I get my arse kicked every time I do it (although I wish I could motivate myself to do it every day).

    Is your fear of the water something that you think you could gradually get past? If you hired a swim coach and got a little instruction, could you possibly consider getting in the water?? When I've been injured and couldn't run, I would water run for an hour in the pool (boring as heck, but it mimicks running and is a good workout). Or you could use a kickboard and kick (fabulous leg workout). Both of those wouldn't involve putting your head underwater and would give you control. Just a thought.

    And riding, of course! There's always riding.
    Check out my running blog: www.turtlepacing.blogspot.com

    Cervelo P2C (tri bike)
    Bianchi Eros (commuter/touring road bike)

    1983 Motobecane mixte (commuter/errand bike)
    Cannondale F5 mountain bike

  4. #4
    Join Date
    Dec 2010
    Location
    Boise Idaho
    Posts
    1,192
    As a 56 year old with a challenge knee I can relate. Walking isn't a bad alternative, doing some hiking with trekking poles. I agree on the water, I love deep water exercise. You do wear a flotation device so wonder if that would help with your fear. Really helped me after a bad couple years with achille's issues and a broken foot. I am trying a boot camp for the first time ever - so far so good, I major modify and the trainer has been great about giving me alternatives to what the rest of the group is doing. Keep up the good work. Being healthy and feeling good means way more to me than what ever the scale might announce
    Sky King
    ____________________
    Gilles Berthoud "Bernard"
    Surly ECR "Eazi"
    Empowering the Bicycle Traveler
    biketouringnews.com

  5. #5
    Join Date
    Jul 2012
    Location
    Vancouver, BC
    Posts
    13
    Quote Originally Posted by Tri Girl View Post
    What about BodyRock?
    Is your fear of the water something that you think you could gradually get past? If you hired a swim coach and got a little instruction, could you possibly consider getting in the water?? When I've been injured and couldn't run, I would water run for an hour in the pool (boring as heck, but it mimicks running and is a good workout). Or you could use a kickboard and kick (fabulous leg workout). Both of those wouldn't involve putting your head underwater and would give you control. Just a thought.
    I can do aquafit/hydrobics, but actual swimming is outside my comfort level. I took swimming lessons a few years ago, and I'm a sinker, not a floater. It makes swimming even harder, and I nearly drowned (or so I thought) when I panicked in the pool.

    I've never heard of BodyRock - thanks for the suggestion!

  6. #6
    Join Date
    Jun 2010
    Posts
    6,448
    Pilates?
    So long as the wheels are still turning, life is good.

    Battswebb

    Pinarello Quattro~CAADX~ Zurich Lemond
    Specialized Romin Saddles

    Surly Krampus!

  7. #7
    Join Date
    Jul 2008
    Location
    Chicago suburbs
    Posts
    1,244
    I didn't see the OP mention any restrictions on cycling, so that sounds like a perfect option to me.
    2012 Seven Axiom SL - Specialized Ruby SL 155

  8. #8
    Join Date
    May 2007
    Location
    Katy, Texas
    Posts
    1,828
    in addition to the exercise, modify your food intake by cutting out the fat intake and limiting the caloric intake, Lots of fresh fruit, veggies, water, green tea, fish, lean poultry, a whole foods approach. Cook oil free, avoid pre processed foods, etc. you probably know the drill. After the initial weight loss itsall about not slipping back into bad habits and maintaining maintaining maintaining. Unfortunately, the older you get the more exercise and work it takes to stay in the same place- seems unfair somehow says she who is struggling to maintain her 125 pound weight loss with diet, biking, body weight and free weights, swimming and whatever else I can think of that won't wrack out my ruined ( without cartilege and missing AC ligament knees)
    marni
    Katy, Texas
    Trek Madone 6.5- "Red"
    Trek Pilot 5.2- " Bebe"


    "easily outrun by a chihuahua."

  9. #9
    Join Date
    May 2012
    Location
    Maryland
    Posts
    355
    I agree with the others. I have a hip replacement. I too lost about 100 lbs five years ago and have gained 30 back. I'm working on it but it's a slow process because I have a hip replacement. I can't do any high impact work. I cycle, do yoga or Pilates. Walking will help, if you do enough of it. I don't, because walking long distance hurts my hip. Strength training is a good idea too even if you just use free weights at home (I have 5 lbs). Unfortunately, I don't control my diet enough to lose weight. Usually, I just maintain but sometimes that is enough for me. Good luck with what you do.
    Last edited by lovelygamer; 08-06-2012 at 04:36 AM.

  10. #10
    Join Date
    Jul 2012
    Location
    Vancouver, BC
    Posts
    13
    Quote Originally Posted by nscrbug View Post
    I didn't see the OP mention any restrictions on cycling, so that sounds like a perfect option to me.
    Nope, no restrictions there!

    I tried fast road cycling for a bit but realized it wasn't for me. I want to put in miles/KMs, but I'd prefer not to do it on a sleek racing frame.

  11. #11
    Join Date
    Jul 2012
    Location
    Vancouver, BC
    Posts
    13
    Quote Originally Posted by lovelygamer View Post
    I agree with the others. I have a hip replacement. I too lost about 100 lbs five years ago and have gained 30 back. I'm working on it but it's a slow process because I have a hip replacement. I can't do any high impact work. I cycle, do yoga or Pilates. Walking will help, if you do enough of it. I don't, because walking long distance hurts my hip. Strength training is a good idea too even if you just use free weights at home (I have 5 lbs). Unfortunately, I don't control my diet enough to lose weight. Usually, I just maintain but sometimes that is enough for me. Good luck with what you do.
    Congrats on the weight loss!

    Walking is a bit painful for me, too. I have osteoarthritis in my right knee and because of it, my right leg is a bit shorter than my left. Walking for long distances results in serious hip pain after awhile, so I can't do the kind of walking that would be truly beneficial. I love throwing weights around and am looking into kettlebells - have you tried those?

  12. #12
    Join Date
    Jul 2012
    Location
    Vancouver, BC
    Posts
    13
    Quote Originally Posted by Muirenn View Post
    Pilates?
    I've thought about it, but haven't seriously investigated it, mostly because of the expense.

  13. #13
    Join Date
    Aug 2011
    Location
    Sweden
    Posts
    14

    Smile

    If you are afraid of swimming, one good idea is to get a wetsuit - one made for triathletes. This will give you a feeling of safety as it keeps you afloat, it will also keep your legs high in the water which gives you a good position. And it keeps you warm! (Not such a good idea in really warm water but then you can use a shorter suit.) Wear good fitting goggles!

    Other than that I too think cycling is the ultimate for weight loss without too much strain on your body. Long steady rides. Good luck!!!

  14. #14
    Join Date
    May 2012
    Location
    Maryland
    Posts
    355
    Quote Originally Posted by skeskali View Post
    Congrats on the weight loss!

    Walking is a bit painful for me, too. I have osteoarthritis in my right knee and because of it, my right leg is a bit shorter than my left. Walking for long distances results in serious hip pain after awhile, so I can't do the kind of walking that would be truly beneficial. I love throwing weights around and am looking into kettlebells - have you tried those?
    I have that leg length discrepancy too. I feel you! Those kettle bells intrigue me. I do want to try them. My other half and I thought we would buy a set together when we moved in this winter. Right now, I just don't have the room for storing a full set. Let me know if you try them. I hear they are pretty neat.

  15. #15
    Join Date
    Jul 2011
    Posts
    257
    We have an adjustable kettle ball--I think my husband bought it at Dicks.

 

 

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