Weightlifting & Exercise/weightlifting and exercise

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hi Karen I had two total knee replacements in the last ten months and am trying to get healthy again.  I am starting a weight (strength) training) program 3 days a week on alternate days.  I would like to know if I could do a moderate swiss ball routine on alternate days from weights.  I have no weight training experience (some ball) but I have the "Idiot" guide to weight training and seems to agree with other books concerning a beginning program.  I have overtrained in the past and am trying a more moderate approach now......I am 67 years old , a longshoreman when I can get back to work.  I weighed 330 lbs two and a half years ago and weigh 250 lbs today.  The weight loss was intentional and accomplished by mild exercise and intentionally paying attention to calorie intake.  I am in touch with my doctor.  and currently am shooting for 1500 calories per day but I miss this more often than I hit it.  thank you for considering this. (question is: will adding ball routine on alternate weight training days result in overtraining? and hurting me and impeding progress in long run?)

Answer
Mike,
Good on you!  Losing weight with intention and mindfulnessis my gig!  http://zwlcoaching.com is my site and has some articles you will find beneficial.

Regarding the additional training....it all depends on what kind of routine you are doing and on the intensity of that routine. In my humble opinion, I think you should just walk or bike on those days. Give your body time to recover from the weights. By swiss ball I believe you mean the large balls you sit on. I call it Stability Ball, but it's all the same animal.

Strength training is strength training -- whether or not you are lifting weights, or dumb bells, or body weight, or tubes, or tires -- and you need to allow your body to rest. Between the muscle resistance training should be cardio and stretching.

Keep up the good work.
Be Well!
Karen

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Karen Fili Sullivan

Expertise

Get on the inside track with Karen and her daily advice. http://karenfilisullivan.com. Or on FacebookLIKE us at ZWL - Zen of Whole Living I have more than 30 years experience and can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. I've been certified by AFPA as a Personal Trainer and 12 years ago acquired a second certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates. Follow my Blog on http://karenfilisullivan.com

Experience

Almost 25 years coaching and training. Wow! I feel old. Before that I was a competitive bodybuilder and powerlifter (ask my Chiropractor -- he can tell you). I have trained kids ages 12 to 89. From sports specific training to stroke rehabilitation. I love helping people move more gracefully, powerfully and safely.

Organizations
A few.

Publications
Published in Spring of 2013 The Zen of Weight Loss: A Mindful, Livable Approach to Fitness Get your copy at Square Market. https://squareup.com/market/body-restoration-by-karen/zen-of-weight-loss-in-mo

Education/Credentials
English with a Journalism concentration was my college education. My training has been with my mentor, Jack Michaels, ACSM and professor at the College of William and Mary. My certifications are with the American Fitness Professionals and Associates. AFPA. I hold a certification as a Personal Trainer and a Post Rehabilitation Exercise Expert (Isn't that a mouthful?l). My continuing education requirements have been fulfilled at a number of organizations and are monitored by AFPA. I keep my Red Cross CPR and First Aid current.

Awards and Honors
Some.

Past/Present Clients
Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.   Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration

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