What Workout?

[Anonymous]

43 year old woman. Served in the military for 12 years, got out 3 years ago. College soccer player (Div III). I was quite a runner in my time between my 6 orthopedic surgeries while in the military. A year ago I had a hip replacement. I have 3 school-aged kids, and I work full time with 2 days WFH. I am now obese. I did not really exercise for the two years leading to my much-needed hip replacement which has transformed my life. I am looking into workout routines with people, and wonder if Orangetheory, F45, or something similar would even be doable. My doctor prefers I do not run to not age the replacement. Any advice on what to do and where to start?

[Anonymous]

Barre3 is low impact and easy to modify as needed for shoulder, hip, or knee issues. May be good while you build up to more intense exercise.

[Anonymous]

Spin/peloton?

[Anonymous]

Anonymous wrote:Spin/peloton?

Sold my peloton. Two of my orthopedic surgeries were knees. I also would like to be among real humans.

[Anonymous]

with those surgeries, I would honestly start by power walking at least 30 minutes a day. If you can do more, then great.

People wrote off walking as exercise but it is very effective at shedding the pounds.

[Anonymous]

Calorie deficit and aim to get 10,000 steps/day.

[Anonymous]

Anonymous wrote:Calorie deficit and aim to get 10,000 steps/day.

Agreed. This is what works for me. I use a calorie counting app and a Fitbit.

[Anonymous]

I am 48 and love OTF. Although I was never as athletic of fit as you were, I was active while young, got very overweight after my kids were born. I was intimidated to start OTF but was encouraged by a friend to try it. The gym closest to me is very friendly (staff and members) and flexible.

For your purposes, the time is divided between the rowing machine, treadmill, and floor weights. Depending on the class format, you usually spend 25 minutes on the tread, sometimes only 12. You can run or you can walk on an incline (they give you prompts: for example, "run at a push pace for the next two minutes, or walk at a push pace at a6 to 8% incline" but you can also choose your own pace/incline). There is also one elliptical and one bike, for people who need/want an alternative to the tread. They are first-come, first-serve and you reserve it when you sign in.

I don't know if this will work for your knees, but you get a free trial class and there's no membership fee, so maybe try it out? Good luck!

[Anonymous]

PS There is no alternative to the rowing at OTF. Its usually 12 minutes or less of the class. I don't know if/how that would impact your knees -- you do use your lower body to push back with power.

[Anonymous]

Heavy weights

[Anonymous]

It’s humbling, but you might really enjoy solidcore. I don’t think there’s a better low-impact strength workout out there, having done a lot of them. OTF and F45 often incorporate activities that will be hard on your joints - you can modify, but at a point it impacts the quality of the workout. Same with heavy lifting; many weightlifters use knee and back supports.

Barre is another option, though I found solidcore more welcoming than any of the barre classes I tried.

[Anonymous]

Anonymous wrote:Calorie deficit and aim to get 10,000 steps/day.

+1

Deficit to lose the weight. Walking for health.

i also suggest strength training as it is so important for worm to build and maintain muscle as they age.

[Anonymous]

Anonymous wrote:Calorie deficit and aim to get 10,000 steps/day.

This, plus I'd start with a water fitness class. It will do wonder for your hip. Once you are comfortable with that, then you can add in other classes.

I go to Onelife. But there are a number of gyms with water classes.

[Anonymous]

1. Swimming
2. OTF if You can make yourself do power walking and not run
3. A weightlifting only workout, F45 is so-so but the trainers aren’t experienced enough to guide you with modifications, and the pace is too fast and too many exercises. Maybe a CrossFit-like gym.
4. Agree with solidcore, but it will not make you lose weight. It’s good strength training but very targeted to one or two muscles a class and you probsbly burn 1-200 calories. So combine with diet, or add in swimming/walking.

[Anonymous]

For someone like yourself, based on your history and current situation, I would not jump into something like F45 or OTF - it's too much too fast. You should start with a gentler routine - start with vigorous walking and weight training. I also love the idea of pilates, yoga and barre as those focus on balance and core strength which you really need as you get older.

I also agree that you need to focus on calories - start tracking them. I use the myplate app. there are a few good ones out there. Protein is a must, you need to eat more protein than you think.