Quote: (02-14-2012 06:52 AM)Master Of My Own Kingdom Wrote:
Hey, I'd like to apologize in advance if this subject has been discussed before,
But I would like to know what type of gym workout would be appropriate for a guy who has juvenile arhritis since 14, and a major operation on both of my hips....I'm recovered from it but still take a lot of medication and go to physiotherapy classes...being in a fairly inactive state(besides physio) has done damages to my body...im 215 lbs, 5.8 tall, stopped doing sports because of my arthrtis, and the fat i take seems to go hard especially in my thighs, hips and belly. Never went to the gym in my life(im 20)
Your recommendations would be sincerely appreciated.
Mr Master,
Losing fat would certainly help reduce the strain on your joints.
I've never done Starting Strength myself, but I understand that progression is faster because you start on heavier
weight and you only do 3 sets per exercise instead of 5. If you are healthy individual that may be fine, but with your arthritic joints I wouldn't do Starting Strength.
I would recommend Stronglifts 5x5 (get the free downloadable programme from stronglifts.com), but instead of starting with an empty Olympic bar, rather start with exercising with body
weight only, and if your body can handle that, then continue the program with a standard bar, which will be much lighter than the olympic bar. Also go up in 2.5 pound
weight increments rather than the 5 pounds that the Stronglifts program advocates. Focus on proper technique, don't add
weight unless you're convinced your
form is right. Slowly adding
weight does a couple of things (bearing in mind that muscle is stronger than tendon is stronger than ligament):
- At first, your ligaments take a strain, causing microtears and healing and becoming stronger, meaning your joints become stronger
- Secondly, eventually you start moving a heavier
weight and your tendons take a strain and become stronger through a similar process, further strengthening your joints.
- Thirdly, once you reach a stage where your muscles are being challenged by the
weight, your muscles will grow, increasing your metabolic rate, burning fat, reducing your
weight and reducing the strain on your joints to begin with.
So you may feel a bit silly when you're moving an empty standard bar up and down while everyone around you is heaving
weights, but stick to the program and strengthen your joints first. People have had knees tear and tendons snap by not realising this - your muscles are usually capable of moving more
weight than your ligaments/tendons can handle, and that can cause rupture. Since your hip capsules where disrupted by surgery, they are probably even more needful of strengthening than the average gym person who can't swallow his pride and start on a low
weight.
I would avoid cardio due to the additional strain it will put on your joints. Walking may be useful if you can tolerate it and you don't feel it mashing your joints (Incidentally, the major studies on the effects of exercise on health compared simple walking to being sedentary. Jogging/Running/Cycling have not been proven to improve your overall longterm health over and above walking.)
As
for diet, the easiest way to decrease energy intake (and thus to help lose
weight) is to cut out starches (bread/fries/pasta/rice/pizza base). Outside of the huge amount of energy they store, they have no nutritional content. Replace them with fruits/veggies/meat/dairy. Starches are only good food
for poor people who cannot af
ford to eat well, because of their high energy content and cheapness relative to real food. Also cut out empty calories like soft drinks - rather drink water or milk.
While the above is definitely not medical advice (that you must get from your own doctor), based on my medical background and personal exercise experience I'd say the above points are reasonable things to consider
for your exercise program. Ultimately you need to listen to your body, explore your options and decide what's best
for yourself.
If you are very unsure, you can consult a biokineticist
for an exercise programme, although it will probably be very conservative and unchallenging, although that may be the best way to start if you've never gone to a gym be
fore.
Good luck!