Arthritis and Cathe's Workouts

[Lollie61]

Hi All,

It's been a very long time since I have posted in a forum on this site. I have learned that I have arthritis in my lower back and hips. I am 64 ( 65 in Nov) and there was a time when I was very consistent with my workouts. I do workout every now and then but my lower back and hips really slowed me down. Eight years ago I was running between 8-10 mile long runs now, running is not in the equation. I was interested in learning what Cathe workouts folks with arthritis use. I found Cathe in 1993 so I have majority of her workouts. Also any LIVE suggestion would be appreciated.

TIA, Lollie

 

[Debinmi]

Hi @Lollie61 ,
Arthritis and a meniscus tear have changed how I workout. My low back and hip area is most stiff in the AM so I do not do early morning workouts.

I do longer warm-ups of 10-15 minutes. Sometimes I'll add a 5 minute-ish mobility sequence by Julie Repel on YouTube or just some segments of Cathe's mobility workouts along with her regular warmup. Sometimes I'll combine 2 warm-ups if I'm still a bit stiff. I've researched the RAMP warm-up protocols advocated by the Cosgroves of Results Fitness and find that type of warm-up works well for me. (Rachel Cosgrove's book "Age Strong" details a number of RAMP protocols for older people to work on deficit issues).

Of course a longer warm-up adds time to a workout, so I'm learning more about the Minimum Effective Dose for exercise. This means I reduce sets in a weight-lifting workout, particularly for isolation moves (bi's , tri's, calves, traps) and I keep the focus more on the compound lifts.

For cardio, I do not do impact anymore so I modify Cathe's cardio if I do them. I also have decreased the time of my cardio sessions to about 30 minutes and include intervals and sprint work to compensate (on the bike or with Heavy Bag work, or Kettlebell swings). I do more spinning workouts now as it better for my knee issues. I'm also doing more metabolic workouts with light weights for cardio as they tend to be lower impact. Cathe's LMR/LMRE workouts have a lot of combination exercises so they can work as metabolic workouts for cardio (I personally don't usually use them for my major lifting days but they're great as adjuncts).

Since my cardio days are shorter, I use the leftover time to incorporate balance work, posture work, barre work, longer mobility and stretching segments, and some Classical Stretch and QiGong. I'm trying to add in more foam rolling too. I have used shorter segments/chapters from LMR/LMRE for add-ons for much of this, but other instructors too. I'm really liking the variety this provide.

HTH, and that you'll be able to find things that'll work for you.

ETA: This is YouTube channel i follow; she has her PhD and specializes in arthritis issues and provides a lot of helpful tips. She also has a program (I've not done it though, so cannot speak to that).

https://youtube.com/@arthritisadventure?si=R8tJ_dwEL4EDfnUW

 

[Lollie61]

Hi @Lollie61 ,
Arthritis and a meniscus tear have changed how I workout. My low back and hip area is most stiff in the AM so I do not do early morning workouts.

I do longer warm-ups of 10-15 minutes. Sometimes I'll add a 5 minute-ish mobility sequence by Julie Repel on YouTube or just some segments of Cathe's mobility workouts along with her regular warmup. Sometimes I'll combine 2 warm-ups if I'm still a bit stiff. I've researched the RAMP warm-up protocols advocated by the Cosgroves of Results Fitness and find that type of warm-up works well for me. (Rachel Cosgrove's book "Age Strong" details a number of RAMP protocols for older people to work on deficit issues).

Of course a longer warm-up adds time to a workout, so I'm learning more about the Minimum Effective Dose for exercise. This means I reduce sets in a weight-lifting workout, particularly for isolation moves (bi's , tri's, calves, traps) and I keep the focus more on the compound lifts.

For cardio, I do not do impact anymore so I modify Cathe's cardio if I do them. I also have decreased the time of my cardio sessions to about 30 minutes and include intervals and sprint work to compensate (on the bike or with Heavy Bag work, or Kettlebell swings). I do more spinning workouts now as it better for my knee issues. I'm also doing more metabolic workouts with light weights for cardio as they tend to be lower impact. Cathe's LMR/LMRE workouts have a lot of combination exercises so they can work as metabolic workouts for cardio (I personally don't usually use them for my major lifting days but they're great as adjuncts).

Since my cardio days are shorter, I use the leftover time to incorporate balance work, posture work, barre work, longer mobility and stretching segments, and some Classical Stretch and QiGong. I'm trying to add in more foam rolling too. I have used shorter segments/chapters from LMR/LMRE for add-ons for much of this, but other instructors too. I'm really liking the variety this provide.

HTH, and that you'll be able to find things that'll work for you.

ETA: This is YouTube channel i follow; she has her PhD and specializes in arthritis issues and provides a lot of helpful tips. She also has a program (I've not done it though, so cannot speak to that).

https://youtube.com/@arthritisadventure?si=R8tJ_dwEL4EDfnUW

 

[FitSaxe]

Hi All,

It's been a very long time since I have posted in a forum on this site. I have learned that I have arthritis in my lower back and hips. I am 64 ( 65 in Nov) and there was a time when I was very consistent with my workouts. I do workout every now and then but my lower back and hips really slowed me down. Eight years ago I was running between 8-10 mile long runs now, running is not in the equation. I was interested in learning what Cathe workouts folks with arthritis use. I found Cathe in 1993 so I have majority of her workouts. Also any LIVE suggestion would be appreciated.

TIA, Lollie

Hi, welcome back!

Before suggesting any workout, here is an article backing up my 2 cents. You will need to listen to your body more carefully and be consistent to avoid chronical pain. You still need strength training contrary to many misinformation. Modify any high impact and decrease intensity whenever you need to.

You Need These 5 Types of Exercise if You Have Osteoarthritis

Exercise will not cure osteoarthritis but will help you manage the symptoms. Here are five types of exercise you should do for this condition

cathe.com

Here are series/workout I would recommend:

• LMR and LMR2. They both contain mobility, core, flexibility, coordination and balance. These should help and are less intense especially for anyone coming back from long sedentary time.
• Boss Band series. most workout from this series require band. Bands are gentle to your joint therefore the best option to start from.
• Travel fit is a workout. only equipment needed are bands.
• Try kickboxing workout. start from kickbox from LMR2E. It is less intense. This one should be gentle to the joints as the content is mainly low impact.
• Bodyweight and Bands from LITE Series.

Please listen to your body and take it easy. HTH

 

[Lollie61]

@Debinmi - Thank you so much for the wonderful information. I have both LMR & LMR2-Elevated. I also have LITE & ICE and may put together a rotation with those 4 for now. I'll also add in spinning and aqua jogging. I am a cardio person and of course I loved high impact, lifting the heel will do.

My stretches focus on my hips and lower back but especially my hips. I have never been a flexible
person so I often modify yoga stretches. I love incorporating the blocks.

Thank you for sharing the youtube link. I'll definitely watch it later this evening.
Thank you again, Lollie

 

[Lollie61]

Hi, welcome back!

Before suggesting any workout, here is an article backing up my 2 cents. You will need to listen to your body more carefully and be consistent to avoid chronical pain. You still strength training contrary to many misinformation. Modify and high impact and decrease intensity whenever you need to.

You Need These 5 Types of Exercise if You Have Osteoarthritis

Exercise will not cure osteoarthritis but will help you manage the symptoms. Here are five types of exercise you should do for this condition

cathe.com

Here are series/workout I would recommend:

• LMR and LMR2. They both contain mobility, core, flexibility, coordination and balance. These should help and are less intense especially for anyone coming back from long sedentary time.
• Boss Band series. most workout from this series require band. Bands are gently to your joint therefore the best option to start from.
• Travel fit is a workout. only equipment needed are bands.
• Try kickboxing workout. start from kickbox from LMR2E. It is less intense. This one should be gently to the joints as the content is mainly low impact.
• Bodyweight and Bands from LITE Series.

Please listen to your body and take it easy. HTH

@FitSaxe

Thank you for the information. I skimmed the article but will come back later to read it thoroughly. I do have the band workouts. I'm not a band person but will look into fitting them in.

This season stage of life takes some getting use to.

 

[Debinmi]

I do have the band workouts. I'm not a band person but will look into fitting them in.

This season stage of life takes some getting use to.

I do use the band workouts sometimes during a recovery week from heavier lifting as something different. In addition, the warmup from BossBands TB is about 10 minutes and works well as an extended warm-up on those days the back is bit stiff. Also the warmup from LMRE UB uses tubing and is about 7 minutes and focuses on posture exercises so I use it as an extended warmup or as an "Add-on".

I whole heartedly agree with you that this season takes some adjusments and some researching to figure out what works best for you as we're all different. And the arthritis progresses differently in each of us too. I have found an anti-inflammatory diet helps me a lot so that may be something to look into also. It takes awhile though (a few months) to fully feel the benefits.

 

[Debinmi]

One more thing I've changed up. Core work. I no longer do traditional crunches of any kind, ever (unless it's on a stability ball). Cathe's LMRE Dynamic Core & Flexibility dvd has many of the core exercises recommended for people with arthritis. But I don't want a whole workout devoted to just core and flexibility myself. So I use the chapters to superset some of these for shorter add-ons. I also incorporate anti-rotation exercises like Pallof Presses with tubing, and loaded carries. The loaded carries are so easy to add-on at the end of a weight workout by walking around the room for a minute with the dumbbells before you store them away. Functional too.

ETA: Also I have changed when I incorporate core. I used to do them after my main workout - a hold over from the 1980's and 90's typical aerobic class. Now I put the main core work after my extended warm-up and before my main weight-lifting workouts. The loaded carries are nice finisher.

Also wanted to mention that the RAMP warm-up protocol for weight-lifting includes activation exercises for glutes, core and sometimes shoulders. Many of Cathe's warm-ups include these, but not always. But they're quick and simple to add to prep the muscles.