weight training

[Joe 14]

Is anyone just doing weight training and losing weight?

If so what are you doing sets,reps and how many days a week?

I have a heel spur and cant do cardio like I want to.

Thanks

[Jachut 487]

Can you swim or ride a stationary bike? Or do spin classes?

Weight training is also important and its great that you can do it. I had heel spurs that were on the back of my heels (rather than underneath) when I was about 18 which I had surgically removed, very successfully. I'd developed chronic heel pain by the beginning of 2005 which is why I ended up having the lapband surgery, which has resolved it to the degree that its easily manageable now. Turned out to be a gait problem but I digress, point is I know how annoying and frustrating it can be to your exercise efforts. I could do the elliptical easily but then the pain wasnt underneath my foot.

Weight training can be made somewhat aerobic though by making it circuit training, high reps, lowish weights, do an exercise for say 2 minutes without sets and rests and then move to the next one without rest. Every second or third exercise should be one that uses your body's large muscles such as squats or lunges, that will get your heart rate up.

I did two circuits at the gym last week for a 40 min workout and I had my heart rate monitor on becuase I'd also been for a run. Although I'd cooled down to normal heart rate before I began the circuit, I was able to get my heart rate up to 140 bpm or so and I'm already pretty fit, so it can work quite effectively.