I had a previous fracture in my arm (2004); is it okay to lift weights? How many days per week should I lift to lose weight?

On Friday, January 22, 2010 by dotFIT experts


Answer: We will have to go under the assumption that the fracture was treated medically and that after five years you have normal use of the arm now. If this is not correct, then getting recommendations from your doctor or physical therapist is a must.

If all is well now you should have no problem getting back into exercise. It is not ideal to start training very heavy or with high volume, but to work into your program. The exercise programs that you can develop utilizing the dotFIT program will follow the NASM OPT (Optimum Performance Training) model. This is a periodized plan, which means it follows different training phases in a progressive manner, ensuring that each phase of training prepares the body for increasingly more demanding activity. This approach is designed to eliminate or significantly reduce any possibility of overtraining or strain from doing too much too soon.

The number of days required for you to lose weight depends upon many factors, some of which include your calorie intake, your schedule and what you are truly willing to do. Anytime weight loss is a goal, you have the option to eat less, move more or a combination of the two. Find the proper balance for your lifestyle. Generally though, for weight loss, it is recommended that adults get 60-90 minutes of physical activity most days of the week. This does not mean strictly working out in a gym, but physical movement (walking, biking, yard work, etc).

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