Weights question

Weights question		speedy2056
		Jul 22 2008 01:44
Hi, I do cardio every day and toning exercises but I don't really bother with weights. The only weights I do have are only 22 pounds in total. Being a wheelchair user, I have the theory I am getting my weight training by pushing the chair. I weigh 144lb. Am I helping to preserve muscle by doing things this way or should I still lift? I'm also not lifting weights due to the reason that I don't want my arms over doing things and am afraid of burning myself out. I normally do about 2-3 miles miles in the chair a week.

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#1	melkor	Jul 22 2008 02:02
Hmm. You're getting a lot of strength endurance training, but just like running isn't strength training for the legs, pushing the chair isn't strength training for your arms after about the first 6-8 weeks. To clarify - once you can do more than 12 reps of ny one particular movement you're moving out of the strength training range and into the strength endurance range. I assume you can push your wheels more than 12 times in a row before needing a minute of rest? So it kinda depends on you - and it also depends on your specific goal. If you're new to the chair it might make more sense to only do a very limited strength maintenance program and focus on building your strength endurance to increase your weekly mileage. In most other cases though, I'd say that you'd be better served by doing a strength training program alongside your other activities. You should consult a physical therapist to have a program specifically designed for your needs though - if you don't balance out the repetitive motion from pushing the chair with a sensible training program to adress developing repetitive stress injuries and muscle imbalances you're at risk for further trauma.
#2	alevin	Jul 22 2008 03:20
I don't know very much about wheelchair fitness. But I do know that there are very active wheelchair athletic programs, with a wide variety of sports -- including weight lifting. I found some links with some brief googling, listed below. If you have questions about wheelchair training, Melkor's suggestion to contact a PT is good -- they will have recommendations tailored for your specific physical situation. I would also strongly suggest researching sports programs and contacting coaches with a sports program. They will have advice that is tailored not just toward improving basic fitness and function, but toward training to a high level of personal performance that is practical for one's physical condition. They might have information about training practices that is not well-spread among physical therapists who don't work with wheelchair athletes. More bluntly, someone who works with athletes is likely to know more about weight lifting than someone who doesn't. If you hear different information from wheelchair program coaches than from your therapist, then it's a signal to get a second opinion from a medical specialist who works with athletes. An overview page http://disabilities.suite101.com/article.cfm/a_sporting_effo rt And this US national organization, as well as many local organization http://www.wsusa.org/
#3	luminair	Jul 22 2008 05:34
> You should consult a physical therapist to have a program specifically designed for your needs though Amen!
#4	speedy2056	Jul 22 2008 13:22
Thanks for the replies. melkor - I've been in the chair for years so I can easily do 45 mins in the chair without stopping. You are right about the physical trauma, I frequently get some kind of injuries, mostly small ones. I will probably start to lift in that case. alevin - Thanks for the links! They have been of help to me!
#5	speedy2056	Jul 22 2008 13:26
Btw, my goal is to tone up! I've lost about 4 stone and my chest and belly is still a bit flabby. I keep doing the cardio and mix it up but I don't seem to lose any more weight. So I started toning exercises. My mother says I have lost more weight but it could look like I have and that the toning is working. I was just wondering, taking all things into account, that I should incorporate weight training. Sounds like I should.
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