Hi eviej,

Yes like I told you, you have it going on as far as your routine work-out is concerned. Thanks for reminding me about stretching. I have a hard time getting to it. I am so busy going for the gold. Keep reminding me though.

Another thing that I have found to fun is the exercise ball. Boy oh boy can you come up with a lot of exercises to do. A book also comes along with the ball. And it actually works. Especially for the abdomen. Skipping is fun and works the legs like everything, that's fun. If I come up with anything else I will let you know, ditto from you to me.

Hi Star7,

I know you didn't write to me, but I saw your note.  I think that low impact aerobics is just as good as high impact because it don't put as much pressure and stress on your joints.  You can also burn just as many calories.  You may even burn more because you might want to do it longer once you get into the habit.  You can always increase your level of impact the stronger you get.  Weight training is absolutely great and a must do at least twice a week.  You can start out with three, five, and ten pounds.  Hack, two pounds or even soup cans or water bottles will work if you're just getting started.  I'd say keep in touch with Pariss she has great tips.  Good luck!

Hi Pariss,

Thanks for the recommendations.  Yes, I do understand the terminology.  I didn't know much about the exercise ball, but thanks for giving me more info on that.  I am going to buy one.  I work at an Air Force base, and I have free access to the gym, but somehow, I'd rather do things on my own.  I also want to buy the Windsor Pilates system, which I understand is very good.  I am not much into sweets, so that helps.  I lost 40 lbs (which I gained after my Mom died, I suppose was due to depression) on the Dr. Atkins Diet.  I didn't do all the gorging of fats, just cut down on my carbos.  It took about six months to do that.  It has been almost 6 years, and I have only gained about 7 lbs back, which I control by cutting back on the carbos.  I can eat almost anything I want.  It also lowered my bad cholestrol, and raised my good one.  So, you see, some people put his diet down because they don't understand what it can do.  I think it just jump starts your metabolism so it gets going again.  In my case, it's very true.  Again, thanks so much for the advice.

Irene

San Antonio, Texas

Hi Irene;

I am uncertain whether I responded to your e-mail about dr. atkins diet. You did say that it brought about some good results when you got on it. But, you also said that you did not gorge on the fats, which means that you did modify the diet somewhat. Some people follow his diet to the T and do not have very good results. I myself am not a believer of his diet because of the fat content. But you know what what is good for one person is not good for another. That's what makes us all different. However, if I were to recommend it to someone I would do just what you did, modify it a bit. I find that (especially for people in certain age groups) that the way to good health is low carbs (this is inself is magnificent), low fat (cutting down on meat) and plenty of vegs, fruit, nuts and grains. It really does work you know. Nice to hear from you. Keep up the good work.

Hi star7;

Nice to hear from you. I know many people that are facing the same things you are facing. However, you have started by taking a step, which a lot of people do not do. Firstly, let me say that if you continue your exercise program (light weights first please) then you will eventually get off of antidepressants. Exercising builds endomorphins, which are happy hormones that eventually leads to high self esteem, which helps with the kinds of things you are experiencing. Yes the lumbar extension is great for problems such as yours and mines. Please do talk yourself into being more committed. You will only reward from this. Your pain will also lessen with exercise. I live my life believing this, that is why I go to the gym so often and work out. And you know what? it helps, it helps a lot. For the pain in your legs and feet be sure to include some leg exercises, such as sitting or standing and coming up on your toes, leg extensions, lifts and others. You can e-mail me  and give me your fax number. I will send you some exercises that might help. I cannot respond to the new exercise centers, such as curves because I have not been involved yet. You can do almost any exercise (although they probably offer more help) at low impace no matter where you go even at home. You know our bodies tell us what is good and bad for us, follow that. But always remember to start low, whatever you are going into. Build up from there that way your body gets stronger and stronger. Bye

Thank you, pariss.  I needed your encouragement to start out the week right.  It is time to love myself instead of getting caught up in the past and the struggle for diagnosis.  I am still a bit concerned about the layers of things that have come with the diagnosis of fibromyalgia and the swelling in my feet and deep ache in my legs and calves.  Do you know of any tests besides the MRI and the myelogram to pick up something on the left lower part of the back at l4-5 area that could be twisted or pinching or causing havoc down your legs?  Is there any way I can get you my fax number without posting it here?  I have started warm pool therapy and I love it.  Take care and thanks again for taking the time to respond and encourage.   I truly appreciate it.

Star 7

I am 50 years old and have had injury-related osteoarthritis in one knee since I was 17 years old.  I've always used the arthritis as an excuse not to exercise.  About six months ago in desparation, I asked my primary care physician to give me a referral to a physical therapist.  In all these years and after five surgeries, no orthopaedic surgeon has ever referred me to a physical therapist.  While I only saw her a couple of times a week for six weeks, she got me started with weight training.  At her recommendation, I bought 10 pound ankle weights (about $25) ... you add weight in half pound increments.  She gave me a set of 8 exercises that I do three to four times a week (30 reps) ... all laying down so low joint impact.  Since then, I've incorporated upper body exercises also.  I started out with 1.5 pounds of weight on each ankle and I'm now up to four pounds.  When I started, I couldn't walk more than a block without resting for the remainder of the day.  For Easter, I took my first hike in 10 years ... almost five miles up and down a rock strewn path with 300 foot elevation change .... to the most beautiful place in the Ozarks.  Doesn't sound like much ... but to me it was a dream come true.  While I had to rest for a day afterwards, it was worth every step to sit at the top of the mountain.

While I have a fair amount of frustration/anger with the surgeons who have been telling me for years that the only solution is total knee replacement .... when it gets bad enough ... and never referred me for physical therapy ... I am thrilled to know that there is something I can do to give me my life back.  

Hi resurrected!  Sorry it took so long to reply with my thanks for your suggestions.  Sorry to hear what you had to go through in order to get where you are.  Funny sometimes we look back with frustration and the wherefores, the whys, etc.  Bet if you looked back at what you learned about yourself during this time, you'd see why everything has a purpose and meaning, even when we cannot understand the reason.  You're very courageous and I say bravo to you.  I will take your advice to heart and thank you again for writing.  Keep that positive attitude!  Sounds like you're exactly where you're meant to be and what a wonderful first hike you had!  Bet you're on top of the world.     My very best to your continued healing.         JoAn

Hi star7;

I am glad that I could be an inspiration. Oh! we have never discussed form and breathing when working out. Remember to expel breath upon lifting and breath out upon lowering weights. Helps you to get in shape faster. And you already know that form is a must when working out, right? Its better to do 3 good movements correctly than to do 12 wrong. You will benefit from the 3, but not from the bad except to get sore or hurt. The only I can think to exchange numbers with you is by cell phone. What do you think. Let me know. Also by instant messager.

Happy Mother's Day

Hi.  I'm new to this board, but I just wanted to chime in on these subjects of weight training and cardio.  First, a really good website for thorough and sound exercise advice, including specific info (with pictures) on weight training exercises for various body parts, is www.exrx.net. 

Second, there's a great deal of evidence now that suggests high-intensity cardio work (which lasts on average about 15-20 minutes and no longer than 30 minutes) actually ends up burning more fat than low- or moderate-intensity cardio work.  The trick is to have it actually be high-intensity.  An internet search on HIIT (high-intensity interval training) will turn up a number of resources. 

And third, I think it's important not to say that a person WILL get off anti-depressants if he or she exercises/weight trains.  Depression is complicated thing, and it is a medical diagnosis.  Of course, I know that there is a lot of evidence to suggest that exercise assists mental health, but I don't think one can call it a cure.  Just wanted to toss that in to the soup!  Take care, all, and keep on moving!

rlbhedgehog

Hey Folks!!

Good on yah that ya'll are getting in gear, but just a few things you should consider...

3 hours at the gym can my damaging, cause you might not have that amount of time to train everyday. Its best to keep them short and sweet and frequent. Really, honestly and truly, consistency is the key and 3 hours, you start to burn the muscle you are building and not fat.

40  mins of weights MAX. 5 days a week MAX, that will promise you results. Cardio as well, classes or whatever it is that you like. I am just telling you this cause I have tried everything.

I know found a good circuit, which gives my results...that I change up once a month.

I am on the verge of getting my certificate, CPTN (canadian) so feel free to ask me questions.

I hope this was some sort of help to someone.

be well.