Extremely basic weight/strength training for IBS?
June 20, 2017 7:17 AM Subscribe
Taking a big step in my physical/mental health and wanting to start a weight training regimen . . . and I know nothing about it. Hope me?
I think I am finally ready to pull the trigger on adding weight/strength training to my exercise habits. I'll be studying for 6 weeks in July/August at a school with really nice gym facilities and I thought I should take advantage. I'm not looking to bulk up or slim down or anything - I'd just like to be strong for once in my life. As a kid and teenager I was always the proverbial 90-pound weakling, and while I've grown since then... I'm still pretty weak.
I have two problems:
1) I am a complete novice when it comes to weight training. The last time I did anything with gym weights was during a weight training unit we did in my 8th grade Phys. Ed. class. So, I generally know what the different parts of the weight machines are for, and how to set the weights, but absolutely nothing else. And I have no idea what you use free weights for - bicep curls? I need some extremely basic info on what a weight training routine should look like.
2) What I would really like to do is build up my core strength, as I have virtually none. The issue is, whenever I try to do Pilates or other core-strengthening exercises, my IBS flares up and I get diarrhea. I have a lot of anxiety about this and about my health in general; I don't tolerate discomfort very well. However, I know that if I had better core strength and better tone in my abs, my IBS would likely improve. And I know that exercise is uncomfortable and I will have to push myself to see any benefits. But... is there a more gentle way to ramp up my strength? I've looked through past AskMe questions on this topic, but most basic weight/strength training advice seems to be "Do 15 burpees and 15 pushups, then 5-10 reps of X, Y, and Z," and I can't even do 1 burpee or pushup, so I would end up struggling, feeling awful, pooping like crazy, freaking out, and never exercising again.
Notes:
- I am a 32 year old woman.
- I already walk several miles a few days a week, so cardio is covered.
- I eat pretty healthily as well, although nutrition tips that will make this easier, especially with IBS-D in the mix, are appreciated.
- The school gym, while state of the art, will be on summer hours while I am there, so won't have trainers or classes.
- I am on Celexa, have emergency Klonopin, and see a therapist.
I think I am finally ready to pull the trigger on adding weight/strength training to my exercise habits. I'll be studying for 6 weeks in July/August at a school with really nice gym facilities and I thought I should take advantage. I'm not looking to bulk up or slim down or anything - I'd just like to be strong for once in my life. As a kid and teenager I was always the proverbial 90-pound weakling, and while I've grown since then... I'm still pretty weak.
I have two problems:
1) I am a complete novice when it comes to weight training. The last time I did anything with gym weights was during a weight training unit we did in my 8th grade Phys. Ed. class. So, I generally know what the different parts of the weight machines are for, and how to set the weights, but absolutely nothing else. And I have no idea what you use free weights for - bicep curls? I need some extremely basic info on what a weight training routine should look like.
2) What I would really like to do is build up my core strength, as I have virtually none. The issue is, whenever I try to do Pilates or other core-strengthening exercises, my IBS flares up and I get diarrhea. I have a lot of anxiety about this and about my health in general; I don't tolerate discomfort very well. However, I know that if I had better core strength and better tone in my abs, my IBS would likely improve. And I know that exercise is uncomfortable and I will have to push myself to see any benefits. But... is there a more gentle way to ramp up my strength? I've looked through past AskMe questions on this topic, but most basic weight/strength training advice seems to be "Do 15 burpees and 15 pushups, then 5-10 reps of X, Y, and Z," and I can't even do 1 burpee or pushup, so I would end up struggling, feeling awful, pooping like crazy, freaking out, and never exercising again.
Notes:
- I am a 32 year old woman.
- I already walk several miles a few days a week, so cardio is covered.
- I eat pretty healthily as well, although nutrition tips that will make this easier, especially with IBS-D in the mix, are appreciated.
- The school gym, while state of the art, will be on summer hours while I am there, so won't have trainers or classes.
- I am on Celexa, have emergency Klonopin, and see a therapist.
Best answer: A quick way to build strength (core and functional) is with compound free weight lifts. Deadlift, squat, and shoulder (or bench) press. You can do a full routine in under 40 minutes and work your entire body. Free weights means your core is working out in each exercise.
The nice thing about these exercises is you can start with very little weight, or even no weight for the squat. The squat with no weight (aside from your bodyweight) is identical to just getting up from a chair. The bench press with a light weight is much easier than a pushup, and you can work up to the point where pushups become easy.
posted by zippy at 7:55 AM on June 20, 2017 [3 favorites]
The nice thing about these exercises is you can start with very little weight, or even no weight for the squat. The squat with no weight (aside from your bodyweight) is identical to just getting up from a chair. The bench press with a light weight is much easier than a pushup, and you can work up to the point where pushups become easy.
posted by zippy at 7:55 AM on June 20, 2017 [3 favorites]
This is the sixth (very long) post in a (very long) series geared toward trainers. I like it because it explicitly addresses the psychological barriers of being a beginner when it comes to lifting weights (the word "obese" in the title more reflects the effects of "beginner-ness" than any particular body type). To get the gist, read the section titled "Part 1: Cardio", and then skip ahead to the section titled "Back to the First Weight Workout," and then maybe read through to the end. The rest of the post and the series is all the research/experience/justification that has led the author to this routine (which relies on weight machines, which have become unpopular, but which he defends at length for this specific population).
posted by unknowncommand at 8:35 AM on June 20, 2017 [1 favorite]
posted by unknowncommand at 8:35 AM on June 20, 2017 [1 favorite]
Oh, this is also a good series with info for women, and this.
posted by jeather at 9:05 AM on June 20, 2017 [1 favorite]
posted by jeather at 9:05 AM on June 20, 2017 [1 favorite]
The only five weight lifting exercises you will ever need.
posted by moiraine at 9:58 AM on June 20, 2017 [1 favorite]
posted by moiraine at 9:58 AM on June 20, 2017 [1 favorite]
« Older Looking for Foldable/Umbrella Stroller with a... | Need a VERY basic weightlifting app for the gym. Newer »
This thread is closed to new comments.
posted by jeather at 7:53 AM on June 20, 2017 [1 favorite]