Ask Me Help Desk - Good exercise/weight loss with arthritis

Good exercise/weight loss with arthritis

Hello, I'm 19 years old, female. I am 5'4 and used to weigh 225-230. I lost weight a while back and am currently 185. I would love to lose another 20-40 pounds. I would love to tone my legs, stomach and upper arms. But I would rather my legs be the main thing I work on. My problem is I suffer from really bad arthritis in my hips and knees and I'm flat footed.. So, it is very difficult for me to walk a lot, run, and nearly impossible for me to do squats and lunges. I was wondering if anyone has any advice on exercises I can do to tighten and tone my legs easily?
And I can't afford a personal trainer, so, please don't suggest it.

Thank you to anyone who helps! (:

Have you tried water aerobics?
There is no stress on the joints.

Quote:

Originally Posted by Homegirl 50

Have you tried water aerobics?
There is no stress on the joints.

I don't have a pool and live 2 hours from my closest beach..

Is there no health club or something you can join that has a pool?
What about Yoga?

Dear Skyrocket

Congratulations on your fitness journey so far! The next step for you will not involve walking or running to loose weight. Walking and running are great for the heart and lungs and for maintaining weight but to change body composition you need to add muscle. When you add muscle you increase your metabolism which will help you burn excess calories and muscle is what shapes and creates the "toned" look. You need to do full body workouts to keep getting to your goals, spot specific training generally doesn't work. As for training your legs, machines like the leg extension and leg curl at the gym are great. If the arthritis is particularly bad start doing that same motion but with a small ankle weight. Because you are working with arthritis your rule is to work within your pain free range of motion (however that doesn't mean burn free, muscle should feel like its working but the joints should be pain free).

Make sure your workouts contain the major muscle groups and if time is restricted you can split up your muscle groups. 3 times a week will help you see results, and changing your rep ranges and workout choices about every 6-8 weeks will keep you from plateauing.

Strength - 6-8 weeks, 4-8 reps, 3-4 sets 2-3 min rest between sets
Strength phase increases strength and lifting ability and bursts our plateaus

Build - 6-8 weeks, 8-12 reps, 3-4 sets, 1-3 minutes rest between sets
Build stage builds lean muscle to increase your metabolism and help you drop fat percentages

Edurance - 6-8 weeks, 15-20 reps, 2-4 sets, minimal rest or rest at the end of your sets.
Endurance stage helps your create burn in your body and drop fat.

Cycle through these stages of change and you will start to seeing more results.

Wish you the best!

Quote:

Originally Posted by Skyrocket Away

Hello, I'm 19 years old, female. I am 5'4 and used to weigh 225-230. I lost weight a while back and am currently 185. I would love to lose another 20-40 pounds. I would love to tone my legs, stomach and upper arms. But I would rather my legs be the main thing I work on. My problem is I suffer from really bad arthritis in my hips and knees and I'm flat footed.. So, it is very difficult for me to walk a lot, run, and nearly impossible for me to do squats and lunges. I was wondering if anyone has any advice on exercises I can do to tighten and tone my legs easily?
And I can't afford a personal trainer, so, please don't suggest it.

Thank you to anyone who helps! (:

A "disagree" is to only be used if the information given was not factual, not otherwise.

Do you have access to a YWCA or YMCA facility with a Pool? Swimming or powerwalking IN the water is less stressful on the joints with the boyancy provided by the water.

LATE EDIT: Somehow the earlier comments and response about NOT having a pool nearby did not display when I posted this.

Quote:

Originally Posted by pmera

Dear Skyrocket

Congradulations on your fitness journey so far! the next step for you will not involve walking or running to loose weight. Walking and running are great for the heart and lungs and for maintaining weight but to change body composition you need to add muscle. when you add muscle you increase your metabolism which will help you burn excess calories and muscle is what shapes and creates the "toned" look. You need to do full body workouts to keep getting to your goals, spot specific training generally doesnt work. As for training your legs, machines like the leg extension and leg curl at the gym are great. If the arthritis is particularily bad start doing that same motion but with a small ankle weight. Because you are working with arthritis your rule is to work within your pain free range of motion (however that doesnt mean burn free, muscle should feel like its working but the joints should be pain free).

Make sure your workouts contain the major muscle groups and if time is restricted you can split up your muscle groups. 3 times a week will help you see results, and changing your rep ranges and workout choices about every 6-8 weeks will keep you from plateauing.

Strength - 6-8 weeks, 4-8 reps, 3-4 sets 2-3 min rest between sets
Strength phase increases strength and lifting ability and bursts our plateaus

Build - 6-8 weeks, 8-12 reps, 3-4 sets, 1-3 mins rest between sets
Build stage builds lean muscle to increase your metabolism and help you drop fat percentages

edurance - 6-8 weeks, 15-20 reps, 2-4 sets, minimal rest or rest at the end of your sets.
endurance stage helps your create burn in your body and drop fat.

cycle through these stages of change and you will start to seeing more results.

Wish you the best!

Thank you so much!

Thanks for the balancer Stringer!

Quote:

Originally Posted by Homegirl 50

Thanks for the balancer Stringer!

Welcome. :)

19 with arthritis? Tai chi then when you get some better mobility yoga. And look at joining a health class for older people cause they would be suffering from the same things that you are and I am sure they would not mind you being there if you told them your situation, it wouldn't cost very much and you would get good advice on how to exercise with your probs.