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Back story. I served 8 years in the military and have worked out regularly in the past. Shoulder injury and depression put me on a downward spiral of no exercise and poor health. Am getting back into the gym. Wife is interested in joining. She's never exercised regularly, not even at PE in high school due to back brace for scoliosis. Today she has constant pain from spinal problems. Free weights is out of the question for her. I've come up with a beginners exercise program for her if she chooses to join.
Aerobic-This gym has treadmills, up right stationary bikes, recumbant bikes, eliptical machines, and one other machine that works similar to the Gazelle but with adjustable resistance. In my plan, she tries them all until she finds one or more that don't create pain in her spine, hip, and knee joints. Once she finds the one that works for her, that becomes her aerobic exercise to perform at 20 to 30 minutes with increasing resistance.
Because of her height (4'11"), the only muscles she has with any muscle tone is her calves. I feel that is she developed muscle tone, it could take stress off her spine and joints. Each of these resistance exercises would be on machines with 12 reps each with only one set per machine for the first few weeks depending on how she feels. I'd focus on compound exercises.
Chest press, seated row, seated shoulder press, seated lat pull down, and seated leg press.
So what do you think of the above? I think that if she can do these without spinal pain, then she can do these for several weeks of increasing resistance before throwing in some exercises that isolate key muscles. At that stage I'd have her do arms and shoulders Monday, legs and abs Wednesday, chest and back Friday, circuit/aerobics Tuesday & Thursday, and 20 to 30 minutes on the aerobic machines before each routine.
This gym has a 30 minute circuit training which alternates between step aerobics and resistance machines. I don't think her spine can handle some of the machines in the circuit, but feel she can still benefit even if she skips those machines that may stress her spine. Most of the abdominal exercise gadgets could be problem for her so those would have to be skipped and find other ways of tightening her abs without crunches, sit ups, or roman chair leg lifts. I can only demonstrate the exercises and she has to figure out what doesn't hurt her spine.
I would have her discuss this with her doctor or a physical therapist. While it's a great idea for her to get stronger, I don't think anyone on here, or you, despite your very good intentions, is qualified to put together an exercise program for someone with your wife's impairments.
I would have her discuss this with her doctor or a physical therapist. While it's a great idea for her to get stronger, I don't think anyone on here, or you, despite your very good intentions, is qualified to put together an exercise program for someone with your wife's impairments.
Agreed
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