Comments on: Can any of you suggest an easy exercise program for those with poor stamina and physical strength?

By: Ro'

Ro' — Sat, 13 Mar 2010 18:08:59 +0000

Pilates! It’s phenomenal for people in your condition. It was actually invented for folks in rehabilitation.

You won’t probably lose pounds (unless you diet) HOWEVER you will become stronger and *that* will allow you to do weight lifting after 3-4 weeks of working on a pilates reformer.
References :
http://www.pilates.com/html_files/resources/librarydocs/Intro-pilates-rehab.pdf

By: Jerry B

Jerry B — Sat, 13 Mar 2010 17:40:59 +0000

There are a lot of folks telling you what to do, but very few have asked why you have those limitations.

Now please do not get me wrong, I am not challenging you or your past – I just want to better understand why you have low stamina and strength. Is it a medical condition, just being overweight/obese? Lack of general fitness?

Always check with a doctor before you start a program – but that is the wonderful thing about any new routine or plan. It is your program – not someone else’s. The most I can offer you are tips and anecdotal experiences I have had based on my own trial and error as well as physical trainer endeavors.

1: Any activity, even low impact – is good activity. Frisbee, golf, biking, walking (leave running out if you have low stamina or are heavier as it can pound your joints hard) etc.
2: The duration you perform this exercise should not be based on a time, but your PE (perceived exertion). If walking at 2miles per hour is a hard task for you, then focus on improving that. Do some reading on aerobic levels and find what works best for you.
3: Learn about your heart rate – and your fitness zones. If you stay in the fat burning zone for your body type (mine is 142 +/- 5) for your heart – energy and endurance will increase. But if you build yourself a bit in the cardio zones, and start to train your heart (mine is 165-175) – endurance will increase significantly.
4: Muscles have endurance as well – and unless they are trained – it will be low. Start with very low weight, and high reps. Say for example with one bicep you can curl 25lbs, and do 8 reps. Do that with 17.5lbs and do 15 reps in 3 sets instead of 8. Train this way on your muscle groups for 1-2 weeks, and then slowly start to increase the weight and decrease the # per set. Within 3-4 weeks you will find significant gain in your strength and muscular endurance. Enjoy it and keep driving it. If you want mass – higher weight lower reps will do it, if you want tone and lean long muscles – stick to lower weight and more reps.

I hope this helped.
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By: noelle

noelle — Sat, 13 Mar 2010 17:21:59 +0000

for real, just start with walking! It’s simple enough and you can do it anywhere, especially if you have a treadmill! Also, resistance training is simple and doesn’t require a ton of strength, you can always start out with a little and as you get stronger you will be able to do more…just remember to take it easy and be patient with yourself!!!
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By: cajun police

cajun police — Sat, 13 Mar 2010 16:33:59 +0000

walk you can do any exercise a normal person can do, just modify. do taebo, just lift your leg slightly instead of knee or hip high. get winded? slow down. start off by doing 5 minutes instead of 40. you can do anything. just in moderation.
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By: nena b

nena b — Sat, 13 Mar 2010 15:49:59 +0000

Start with just getting into a good stretching routine, then move up to either yoga or pilates. Most of the beginner tapes only use your own body as resistance...
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By: christian

christian — Sat, 13 Mar 2010 15:14:59 +0000

swimming is execellent exercise and it won't put any strain on your bones. if you can't swim, just exercising in the pool will definitely help.
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By: Jo

Jo — Sat, 13 Mar 2010 14:34:59 +0000

Maybe try Oxycise
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By: crazykahlua81

crazykahlua81 — Sat, 13 Mar 2010 14:08:59 +0000

cardio 30 minutes a day
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