Strength exersizes

I am aware I need to include some strength exersizes in my fitness routine but I have left sided paralysis and unable to do many of the routines on the strength and flex. Is there anything anybody suggest or will Doing cardio alone achieve losing weight?

[IndigoBlue61]

Hello Louisen

I do mostly cardio with a few other exercises suggested by a Physio as I have mobility issues. I also da a chair based workout. There is lots of info and videos on the Internet, perhaps that might help? I mostly make it up and adapt as I know my body best 😊 

Good luck

[Hidden in reply to IndigoBlue61]

Thanks for the reply i have tried my own adaptions of strength exersize but wasn't sure if i was doing enough to make a differance. Can u suggest any websites to visit?

[Ovets]

Hi Louisen

Sorry to hear of your paralysis, that's challenging, but great that you strive to keep fit and healthy. You can of course do one-sided strength and core strength exercises, although there is risk of compounding imbalances. I'm not an expert in paralysis so maybe you need to consult a trainer who is. However, thinking logically, you can use a single dumbbell instead of barbell or resistance machine, and you can modify core/bodyweight exercises to whatever you can manage, such as one-leg raises, one-arm pull-ups if/when strong enough, one-sided plank....etc. Isometric exercises are certainly accessible for you.

Cardio alone can certainly achieve weight loss when combined with a Calorie deficit...find or estimate your basal metabolism and aim to eat enough to meet this, then any exercise/activity energy expenditure represents weight loss and ideally fat loss not lean mass loss. Of course if you manage to do high volume cardio (say more than 500-1000 kcals per day) then you will need to up your energy intake so that your deficit is not much more than 500kcals per day for safe and effective fat loss. Try to do a wide range of cardio within the limitations of your paralysis - I'm not sure exactly how it affects you/how extensive/how severe...perhaps you can expand?

[hmcnaughton]

Maybe try simply a low carbohydrate and sugar diet, this helps your body get used to burning the fat reserves instead of carbohydrate you eat through food, and eat plenty of protein to stop your muscles being eaten up by your energy systems. If your main focus is to lose body fat, I recommend not going on a low calorie diet as this may just mess your body up. Simply eat vegetables and meats, with little fruit as possible, and cut out any carbohydrate and sugary foods.

For exercising, you do not have to do much, if any, strength exercising at all. Just light cardio four or five times a week with at least two rest days.

Hope this helps.