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- Jan 31, 2014
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Arties mom-I personally took it mild and slow and easy for the first 2 months. I was working with 10 lbs for several days. I increased by 2 to 4 lbs at a time. at the gym on those machines you use-there are these black or purple chunk weights that are 1lb and 3lb that they lay ontop of the stack of weights-since those machines go in 5lb increments you can use those gel weights to go up in even smaller increments=I wasnt sure if you knew about that. I apologize if you already know about them.
I have had shoulder surgery for rotator cuff and the only thing that aggrivates it is odd positions of lifting. Lately I am pushing myself more to see how much pain I get. I pushed to 80lbs earlier this week. The only pain I got was some twinges in my elbow. I also use the pyramid method-I listed the average pyramid-some people do it the opposite with heavy first. I find lighter and more reps helps warm up the muscles to get prepared for more weight. You can amend it to be 10-8-6 if those reps below are too many. It all depends on what you want to achieve.
1st weight is lightest and you can aim for 12-15 reps
2nd weight is medium and this is usually 10-12 reps
3rd one is harder this is some people say 5 to 8 reps and this is when your arm or leg is shaking when you try to push or pull the lever machine or whatever you are pushing-it should be hard to complete 8 reps at this weight-if you haven't gotten to this point then you can add 2lbs each workout. eventually you will get to a weight where by the 6th rep you want to stop but you push yourself to do 2 more reps-STOP then. I dont know the extent of your prior injuries so you could do one weight on your good arm and work this way then the one with the issues=scale it back.
I used to be afraid of pain. But now I see how much I can get done and not too much discomfort-the most pain I have is right after. And eating protein after is what you want. I don't know if I am afraid of pain per say. I guess I remember how bad I hurt when I pushed myself too much last year. Usually we don't feel pain until 24 to 48 hours after the session. I also eat tons of bananas for potassium. Magnesium also helps muscle pain. You can always try it on the side that isnt injured to see how far you can go. maybe your left arm you can add an additional 2-5lbs and see how you feel 2 days later. I think as you gain some confidence you won't be so afraid. Once you see yourself reach some goals which you have=you can now go 23 minutes on the elliptical-thats a really good machine for aerobics. on the days your shoulder hurts you dont have to put your hands on the bars that swing back and forth-you can just hold the handles by the controls. Then you can take short bursts of 20 seconds of higher intensity then 10-20 seconds of regular pace. I find this more helpful for building my endurance to do cardio stuff. Some people do 45 sec high burst of intensity then 15 sec of slower pace and do this for the entire 20 minutes-you will find you build up your breathing endurance and strength.
This is what I understand cross training as=short burst of high intensity then regular pace-you can customize it to 10 sec of high intensity then 10 sec low intensity-I mix it up. Sometimes I do 20 sec of fast sprint type on the machine then the next 20 sec at my usual pace-this will also make you sweat a ton so be forwarned! But its supposed to be good for our hearts that's why I have been messing around with this.
I say try it for a short session-either cardio bursts or upping the weights a couple of pounds. I don't think you will permenantly damage anything but it may just take you a bit longer to recover-I wouldnt try 10 pounds extra-thats too much-see if 3-5lbs is toleratable and see how you feel the next day. I found I was afraid too but then I get mad and just kept adding weight until I got to a point where I can't increase the weight. Some days I was sore but I ate tons of bananas-like 3 to 4 a day and it really helps. Sweet potatoes have potassium and I believe some greeen veggies too but I can't remember off the top of my head.
I went to the gym tonight and that guy Mike was there with his neighbor. we cracked up and zoomed away for an hour on the stairtype elliptical. then he wanted to learn how to use the smith machine so I showed him a few exercises but he had a hard time with correct form. So we spent a bit discussing how to make sure the back isn't bent too much or the feet in the proper place. I have to say he was a bit nervous but once he did a few of them he understood why I like doing those exercises. I really enjoyed working along side someone. He also learned how to use the chin up assist machine-He did much better than I did. The funny part is we both are only 2lbs away from each other in weight. And he looks much better than I do but he has abit of ways to go to build up strength. He seems harmless and seemed to enjoy the lessons..so now I am sitting here a bit sore-I didnt go nuts with the weights-I stayed at the same weights I was at last week for
squat
overhead press (I am really weak-I don't have much arm strength here)
bent over Barbell Rows-this one was much easier to do than the overhead press..
I stopped there because Jon was waiting for me to pick him up at his playground-his land he has been messing with for 10 years with his heavy equipment and rocks etc. I call it the playground-he loves tractors and boy toys I call them. So I am somewhat sore but not too bad. Mike will be there tomorrow at 3 with his neighbor so if I am not too busy I may just pop in for an hour to do cardio but no weights. I find I do best when I rest 2 to 3 days at a time for weights.
keep going everyone!
I have had shoulder surgery for rotator cuff and the only thing that aggrivates it is odd positions of lifting. Lately I am pushing myself more to see how much pain I get. I pushed to 80lbs earlier this week. The only pain I got was some twinges in my elbow. I also use the pyramid method-I listed the average pyramid-some people do it the opposite with heavy first. I find lighter and more reps helps warm up the muscles to get prepared for more weight. You can amend it to be 10-8-6 if those reps below are too many. It all depends on what you want to achieve.
1st weight is lightest and you can aim for 12-15 reps
2nd weight is medium and this is usually 10-12 reps
3rd one is harder this is some people say 5 to 8 reps and this is when your arm or leg is shaking when you try to push or pull the lever machine or whatever you are pushing-it should be hard to complete 8 reps at this weight-if you haven't gotten to this point then you can add 2lbs each workout. eventually you will get to a weight where by the 6th rep you want to stop but you push yourself to do 2 more reps-STOP then. I dont know the extent of your prior injuries so you could do one weight on your good arm and work this way then the one with the issues=scale it back.
I used to be afraid of pain. But now I see how much I can get done and not too much discomfort-the most pain I have is right after. And eating protein after is what you want. I don't know if I am afraid of pain per say. I guess I remember how bad I hurt when I pushed myself too much last year. Usually we don't feel pain until 24 to 48 hours after the session. I also eat tons of bananas for potassium. Magnesium also helps muscle pain. You can always try it on the side that isnt injured to see how far you can go. maybe your left arm you can add an additional 2-5lbs and see how you feel 2 days later. I think as you gain some confidence you won't be so afraid. Once you see yourself reach some goals which you have=you can now go 23 minutes on the elliptical-thats a really good machine for aerobics. on the days your shoulder hurts you dont have to put your hands on the bars that swing back and forth-you can just hold the handles by the controls. Then you can take short bursts of 20 seconds of higher intensity then 10-20 seconds of regular pace. I find this more helpful for building my endurance to do cardio stuff. Some people do 45 sec high burst of intensity then 15 sec of slower pace and do this for the entire 20 minutes-you will find you build up your breathing endurance and strength.
This is what I understand cross training as=short burst of high intensity then regular pace-you can customize it to 10 sec of high intensity then 10 sec low intensity-I mix it up. Sometimes I do 20 sec of fast sprint type on the machine then the next 20 sec at my usual pace-this will also make you sweat a ton so be forwarned! But its supposed to be good for our hearts that's why I have been messing around with this.
I say try it for a short session-either cardio bursts or upping the weights a couple of pounds. I don't think you will permenantly damage anything but it may just take you a bit longer to recover-I wouldnt try 10 pounds extra-thats too much-see if 3-5lbs is toleratable and see how you feel the next day. I found I was afraid too but then I get mad and just kept adding weight until I got to a point where I can't increase the weight. Some days I was sore but I ate tons of bananas-like 3 to 4 a day and it really helps. Sweet potatoes have potassium and I believe some greeen veggies too but I can't remember off the top of my head.
I went to the gym tonight and that guy Mike was there with his neighbor. we cracked up and zoomed away for an hour on the stairtype elliptical. then he wanted to learn how to use the smith machine so I showed him a few exercises but he had a hard time with correct form. So we spent a bit discussing how to make sure the back isn't bent too much or the feet in the proper place. I have to say he was a bit nervous but once he did a few of them he understood why I like doing those exercises. I really enjoyed working along side someone. He also learned how to use the chin up assist machine-He did much better than I did. The funny part is we both are only 2lbs away from each other in weight. And he looks much better than I do but he has abit of ways to go to build up strength. He seems harmless and seemed to enjoy the lessons..so now I am sitting here a bit sore-I didnt go nuts with the weights-I stayed at the same weights I was at last week for
squat
overhead press (I am really weak-I don't have much arm strength here)
bent over Barbell Rows-this one was much easier to do than the overhead press..
I stopped there because Jon was waiting for me to pick him up at his playground-his land he has been messing with for 10 years with his heavy equipment and rocks etc. I call it the playground-he loves tractors and boy toys I call them. So I am somewhat sore but not too bad. Mike will be there tomorrow at 3 with his neighbor so if I am not too busy I may just pop in for an hour to do cardio but no weights. I find I do best when I rest 2 to 3 days at a time for weights.
keep going everyone!
).
), but yoga +pain + dizzy + exhaustion doesn't seem too appealing right now. 
I'm afraid not :shame: Mostly vinyasa, and included my achieving (and holding) crow pose for the first time in a decade! NOT the most sensible idea, I know..... :anon:
