From aquafit to weights?

[MamaBeagle]

Advice needed please. I do regular aquafit, 4x45minute sessions. a week mostly, with very good instructors. According to the noditrax machine my core muscle and bone density is good. Waiting for an appointment for a dexa scan but how long? Who knows?

But. The pool is now closing for 2 weeks.

An aquafit friend also does weights. She has suggested I join her while the pool is closed. She's been doing weights for years and loves it.

I am unsure as to whether to go. PMR since 2017, with almost a year off pred 2022 to 2023. Started pred again in June 2023 now down to 2.5mg. No flares, no symptoms.

I also had an anterior prolapse repaired in 2019, successful.

Consultant said never to lift more than 20kg.

I don't want to sound like a wimp to my friend but I don't want to jeopardise my current level of health and fitness.

Long post, sorry. Advice v welcome as when I mention Plymyalgia Rheumatica to anyone at the leisure centre it's greeted by a shrug and puzzled expression so it's pointless asking there.

[HeronNS]

Ask your friend what is expected of a beginner. I'm laughing to myself because the thought of lifting 20 kg is so far beyond me, and probably has been since my children exceeded that weight! I'm sure there must be an introductory sequence for people who are starting out. You may not be a beginner as such, but if you behave like one I don't think you would be expected to exceed what is comfortable for you - for two weeks. And who knows, you might love it too! Truth be told, I should have been more aware of my arm strength as I'd been very lax in the year since some dental work which caused me to stop doing exercises which maintained my arm strength and within three days of remembering I should, and starting again, I broke my wrist by tripping over an irregularity in a sidewalk/driveway. Maybe this is an opportunity for you to try something new, but carefully and slowly?

[MamaBeagle in reply to HeronNS]

Cheers, Heron, my sister did extensive damage to a shoulder in the same way you did your wrist

[HeronNS in reply to MamaBeagle]

Ah, try what PMRpro suggests at home and see how you feel. If you have any doubts at all, best to trust your instincts. I didn't realize you'd had a shoulder injury in the past. Did it heal well? I'm still in the no lifting and no driving stage of recovery, still quite painful when I forget and do too much, but some may be related to osteoarthritis as the "good" hand has a couple of the same pains now that it's been overused so much! Ageing really isn't fun, but I've been looking on my temporary disability as an opportunity to learn how to do things in different and sometimes ingenious ways!

[HeronNS in reply to HeronNS]

P.S. Really looking forward to a physio appointment in a couple of weeks. She's a miracle worker!

[MamaBeagle in reply to MamaBeagle]

It's my sister who did her shoulder! Thankfully mine are fine. Hope your physio works her wonders on you🙂

[PMRpro Ambassador]

If you do weights on a machine - i would say start with NO weight loading. If I were telling you how to do bicept curls - I'd say get a couple of 500ml plastic water bottles with 100ml in them to start with. If you can curl with those and no pain next morning, you can add another 100ml. It sounds silly but it is OK to build up very slowly - but if you dive in the deep end and cause sore muscles it may be weeks before they heal and you cannot turn back the clock!

Sorry about the mixed metaphors!!!!

[MamaBeagle in reply to PMRpro]

Thanks Pro, starting with no weights sounds like a plan I could go with 🙂

[PMRpro Ambassador in reply to MamaBeagle]

And not many reps - the action can cause shoulder/arm discomfort too

[MamaBeagle in reply to PMRpro]

It's on the machines, not my thing really but I'll give it a try.

[PMRpro Ambassador in reply to MamaBeagle]

Personally I HATE the machines ... So so boring!!!!

[MamaBeagle in reply to PMRpro]

Agree, but I'll give them a go.

[S4ndy]

Hi MamaBeagleQualified retired exercise professional here.

Swimming/Aqua is a very different type of exercise to weight training. When exercising in water your muscles and joints are being supported by the water so it's much less tiring on the muscles.

Weight training by it's very nature caused micro trauma to muscle fibres. This is what weight trainers do as the body responds to the micro trauma causing new muscle fibres to develop. So anything with weights is more likely to make you ache and it's easier to damage muscles too.

If it's just a question if going to the gym with friends then I suggest a recumbent exercise bike. It's non weight bearing and usually have a better seat than an upright bike. Your spine would therefore be supported. Again less is more when starting any new exercise and so my recommendation would be no more than 10 mins with no tension just to see how it goes.

If you do want to try weights then as others have said keep the weight very low and few reps. PMRPro is spot on with her advice.

Personally if I was considering weight training then I would have a session with a level 4 fitness instructor who would be able to assess what would be the best for you.

Those 2 weeks will pass quickly so don't undo all the good work you have already done 🙏

[MamaBeagle]

Thanks for that Sandy. Yes, I understand benefits of aquafit which have made such a difference to me..bingo wings gone.for one thing😀 And I will ask one of the instructors about exercises re the advice you and zero have offered.

Leisure centre is Council run and does do "GP Referrals". So some really well qualified staff....but as I said, PMR what's that exactly🤔

[pmr_nikola]

I would just take 2 week off. It is too short to gain any benefits from weight training and the chances for injury are high for the beginners. But if you do decide to take a plunge, then I would stick with machines rather then free weights. The reason is that most of injury in weight training is because of too much weight and improper technique. Machine will at least eliminate the danger of improper technique.