Training advice
Discussion
I am in the middle of my six month weight loss plan. As it stands I have lost approx 4 stone after 8.5 weeks, loss is slowing now to about 2-3 lb week which is ideal. I have started some basic training as I don't want to rush things and pick up injuries. I want to work on loose skin around stomach so started doing 60 sit ups a day. Unfortunately I have aggravated an old back injury by doing so :-( so does any one have any recommendations for something else I can try?
Thanks
Thanks
Older hands will be on shortly no doubt, but I'd recommend high intensity interval training (HIIT).
Essentially short, very high energy bursts of activity (swimming, running, cycling, rowing, etc) interspersed with slightly longer periods of recovery.
Exceptionally good at stripping fat and increasing cardio effectiveness. Makes for quite short workouts too.
Biggest challenge most face is getting the 'high intensity' high enough - when I've done it in the past I've been sick due to the efforts required (I did it years ago as part of training for my rowing crew - on a concept 2 rowing erg, with very strict split times for the efforts and recovery. I've never needed to worry about fat loss, but it stripped me even more, and my fitness levels increased from an already high level). Unfortunately now I've lost all the benefits I had from those years, and am starting from scratch.
Essentially short, very high energy bursts of activity (swimming, running, cycling, rowing, etc) interspersed with slightly longer periods of recovery.
Exceptionally good at stripping fat and increasing cardio effectiveness. Makes for quite short workouts too.
Biggest challenge most face is getting the 'high intensity' high enough - when I've done it in the past I've been sick due to the efforts required (I did it years ago as part of training for my rowing crew - on a concept 2 rowing erg, with very strict split times for the efforts and recovery. I've never needed to worry about fat loss, but it stripped me even more, and my fitness levels increased from an already high level). Unfortunately now I've lost all the benefits I had from those years, and am starting from scratch.
I've got some good news and bad news.
The good news: you don't need to do any sit ups so your back can breathe a sigh of relief.
The bad news: you say you have loose skin. That's a result of losing weight too quickly. The good news in the bad news is that it will catch up... eventually... so continue as you are with your training. Incorporate some HIIT into your weekly routine. The intensity just has to be tough enough for you and you'll find as you progress, it'll get easier so you can push the intensity so it remains tough - in other words, you get fitter.
The good news: you don't need to do any sit ups so your back can breathe a sigh of relief.
The bad news: you say you have loose skin. That's a result of losing weight too quickly. The good news in the bad news is that it will catch up... eventually... so continue as you are with your training. Incorporate some HIIT into your weekly routine. The intensity just has to be tough enough for you and you'll find as you progress, it'll get easier so you can push the intensity so it remains tough - in other words, you get fitter.
I think I did my usual thing of trying to do too much too soon. Hopefully once it feels better I will start running, but so frustrated now as can't risk doing anything!Running should be avoided if you have back issues - it's high impact, and creates a lot of stress on the lower back
You should still be able to work on your core strength though, but stick to static holds (eg planks etc) rather than movements that involve flexing your spine, especially the lumbar area (eg situps). When your Erector Spinae have strengthened you will have much better posture and be able to move to the dynamic stuff.
For cardio, swimming is excellent, and you should be ok on an elliptical trainer too.
You should still be able to work on your core strength though, but stick to static holds (eg planks etc) rather than movements that involve flexing your spine, especially the lumbar area (eg situps). When your Erector Spinae have strengthened you will have much better posture and be able to move to the dynamic stuff.
For cardio, swimming is excellent, and you should be ok on an elliptical trainer too.
As mentioned previously on several threads and as recommended to me by several specialists/doctors I - and others who have tried them - have found a lot of relief/longer term protection from hyperextensions. The sort where you lie flat on your stomach and raise the head and trunk up using lower back etc. and with minimal help from the hands. Gradually increase the height/range of motion as you get used to these and ditto the reps. My physio said to do 20 at a time, three times a day. They worked wonders.
The more I do them the longer I go between flare ups with my back (bottom two discs prolapsed and crumbling and others mid spine damaged and with some spurs visible on scans/X Rays) and the less I do the more likely I always seem to cop an injury.
My back went for the first time in years a month ago - to the point that I worried it would be one of those drawn out for months affairs. Started the hyper extensions and I'm fine and training again. If you do train abs you also need to work on the lower back or imbalances make injury very likely.
The more I do them the longer I go between flare ups with my back (bottom two discs prolapsed and crumbling and others mid spine damaged and with some spurs visible on scans/X Rays) and the less I do the more likely I always seem to cop an injury.
My back went for the first time in years a month ago - to the point that I worried it would be one of those drawn out for months affairs. Started the hyper extensions and I'm fine and training again. If you do train abs you also need to work on the lower back or imbalances make injury very likely.
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