What Workout?

[Anonymous]

Anonymous wrote:PS There is no alternative to the rowing at OTF. It’s 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.[/quote


At the Silver Spting OTF studio, there are 2 bikes to use instead of rowers.

[Anonymous]

Dc Row or RowHouse are low impact row houses and sound like you may be able to work with the knee surgeries. I have an ankle implant, screws and plate and haven’t had any pains in my legs.

[Anonymous]

I would start with powerwalking at OTF. You can use the bike or strider if the rower doesn't work for you. You can take it at your own pace.

F45 is too fast paced for where you are right now. There are modifications you can do for every exercise, but if you're not in fair/moderate shape it's really too fast paced. It depends on studios but our trainers are great about modification and correcting form.

[Anonymous]

Do you have access to a pool for swimming laps or water aerobics? That is a great way to start that will not put a lot of pressure on your joints. Swim and walk. The walking is to ensure your muscles remember how to fight gravity. Then after you have swum for a few weeks, try adding something else and see how it goes. Take all of it slow so you do nit get hurt.

[Anonymous]

Anonymous wrote:Do you have access to a pool for swimming laps or water aerobics? That is a great way to start that will not put a lot of pressure on your joints. Swim and walk. The walking is to ensure your muscles remember how to fight gravity. Then after you have swum for a few weeks, try adding something else and see how it goes. Take all of it slow so you do nit get hurt.

DP - swimming is fantastic exercise, but if the OP isn’t a reasonably experienced swimmer, it’s hard to get a good workout. It’s a very technical sport.

[Anonymous]

OTF might be a little high-impact if you need to be easy on your joints. Walking and strength training seems like the best option. Swimming too but not sure how you feel about that. For me it always seems like kind of a hassle.

[Anonymous]

Former military woman here.

I like OTF, but running is a major component.

For all the bodyweight exercise that's done in the military, the strength training actually isn't that great, and most of the fitness comes from cardio. In your case, you may really want to go all in on strength with weightlifting, bodyweight work like solidcore, etc. You can be in better shape than in the military. I was always great at PT but I'm actually in better shape now using peloton's strength content. Find something that works for you, but be careful leaning too hard on cardio given your health situation.

[Anonymous]

Do you have exercise limitations with a hip replacement?

[Anonymous]

You need to take a hard look at what you are eating. Not exercising isn’t why you became obese. Therefore, exercise isn’t really the fix.

I was also in the military, very fit. I had three kids and became a SAHM and didn’t step foot in a gym, or do any intentional exercising for 8 yrs. I was too overwhelmed with motherhood to workout. But I still managed to lose baby weight over 9 months or so after each pregnancy and maintain my normal weight just by keeping my diet heathy and not overeating. While I was no longer “fit” and couldn’t even run a mile when I finally did get back to the gym, I didn’t become obese either. There is more to unpack to your story than just injuries causing an exercise shift.

[Anonymous]

Anonymous wrote:OTF might be a little high-impact if you need to be easy on your joints. Walking and strength training seems like the best option. Swimming too but not sure how you feel about that. For me it always seems like kind of a hassle.

Which is exactly what you can do at OTF. You don't have to run.

[Anonymous]

I would do running in the water and just regular walking/rucking for exercise.

[Anonymous]

Anonymous wrote:You need to take a hard look at what you are eating. Not exercising isn’t why you became obese. Therefore, exercise isn’t really the fix.

I was also in the military, very fit. I had three kids and became a SAHM and didn’t step foot in a gym, or do any intentional exercising for 8 yrs. I was too overwhelmed with motherhood to workout. But I still managed to lose baby weight over 9 months or so after each pregnancy and maintain my normal weight just by keeping my diet heathy and not overeating. While I was no longer “fit” and couldn’t even run a mile when I finally did get back to the gym, I didn’t become obese either. There is more to unpack to your story than just injuries causing an exercise shift.

Very true. And if OP goes for high impact, there's a chance of gaining weight since overweight women, in particular, tend to find their appetite stimulated by cardio. I think you are right that success lies in diet, not exercise.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You need to take a hard look at what you are eating. Not exercising isn’t why you became obese. Therefore, exercise isn’t really the fix.

I was also in the military, very fit. I had three kids and became a SAHM and didn’t step foot in a gym, or do any intentional exercising for 8 yrs. I was too overwhelmed with motherhood to workout. But I still managed to lose baby weight over 9 months or so after each pregnancy and maintain my normal weight just by keeping my diet heathy and not overeating. While I was no longer “fit” and couldn’t even run a mile when I finally did get back to the gym, I didn’t become obese either. There is more to unpack to your story than just injuries causing an exercise shift.

Very true. And if OP goes for high impact, there's a chance of gaining weight since overweight women, in particular, tend to find their appetite stimulated by cardio. I think you are right that success lies in diet, not exercise.

True, but OP is also looking to feel like herself again (fit, strong, capable) and to be around people. And it sounds like she would benefit from the endorphins generated by exercise.

OP, I hope you find something that works for you, for fitness, in conjunction with a sustainable eating plan. I lost 25 pounds very, very slowly over the past year with exercise and a small, sustainable calorie deficit. For me, personally, the exercise routine and improvements to my fitness and strength make me feel much better than I did when I lost 25 pounds in 4 months 15 years ago with diet only. And I think it's much better role modelling for my school-aged kids.

[Anonymous]

As someone who has had 6 orthopedic surgeries I highly recommend you ask your doctor this question instead of an anonymous internet forum! I think OTF will be MUCH too high intensity for you. As others have said walking is probably your best option and maybe incorporate some light strength training, but I would only do this under the supervision of a very knowledgeable trainer.