Master Thread FAQ - Cardio for beginners

The goal of this thread is to provide a fairly comprehensive explaination about cardio as it pertains to WLS.  Hopefully, everyone will add something to the thread and keep it bookmarked for future reference.

Many people come out of surgery extremely excited to get going with their post-op life as soon as they are out of their hospital bed.  One of the first questions often is, "what can I do to aid in my weight loss. "  Here are some other benifits to cardio.

• Weight loss 
• Stronger heart and lungs
• Increased bone density
• Reduced stress
• Reduced risk of heart disease and some types of cancer
• Temporary relief from depression and anxiety
• More confidence about how you feel and how you look
• Better sleep
• More energy
• Setting a good example for your kids to stay active as they get older 
   
• The first thing that you can do is walk.  Walk in the hospital, walk when you get home and walk , walk, walk.  This will aid in recovery as well as get you on the right path to health.  There are other things that you can do as you recover.  From walking you may progress into jogging and running or you may try something else like swimming, biking, cross country skiing, eliptical, aerobics or rowing.  There are other things like racketball, tennis, skiing or basketball.  Anything that gets your heart rate up and keeps it up is great.
•  
• The standard time that you may see quoted as to how much time we should spend exerciseing is 3-4 times a week for about 30 minutes.  I think that as a WLS post-op, we should get more.  I would say that 30 minutes 5 times a week is a good start.  As far as how much - the sky is pretty much the limit.  We have had people here complete marathons within year of their surgery.
   
• "I can't afford a gym".  That may be true.  My hunch though is that you are saving more money on food than you would ever spent on a gym.  Gym's offer cardio when the weather is bad and more importantly, they offer motivation and an energy that you can't find alone.  The fact is that I get a much better workout when there is a nice looking gal or a not so nice looking gal next to me.  I think that most people are to some degree the same way.  You don't need a gym but they do help.
•  
• Please add too or correct anything I have said here so we can make a pretty good thread about cardio for beginners.  Content, links, pics, anything.  Thanks

 

That's a great idea, and while we are on the subject, I am looking to get "Strong"... How do I do that?

I love you man!!!!!

Here are links to a lot of the articles that I seem to post over and over.  I like the idea of having it in one place.  I had approached O.H. about making a sticky and they said they won't do it.
So here goes my links:

Couch 2 5k plan
http://www.coolrunning.com/engine/2/2_3/181.shtml

Another couch 2 5k source
http://www.c25k.com/

Triathlon conversion calculators
http://www.bx3.com/phil/tri/tricalc.asp

How to tie your shoes to reduce foot issues
http://www.runnersworld.com/article/0,7120,s6-238-267--12334-0,00.html

Effort based treadmill chart
http://www.trinewbies.com/tno_running/run_treadmill_chart.asp

Good podcasts about Running and Triathon and Gear
http://competitorradio.competitor.com/

http://www.tri-talk.com/podcasts.asp

http://www.theagegrouper.com/

Other sites that talk about Triathlon and training
www.kickrunners.com

http://www.beginnertriathlete.com/cms/index.asp?catid=59

http://www.trinewbies.com/index.asp

Free site to map out your runs or rides
http://ridewithgps.com/

Place to search for events
http://www.active.com/


Other resources:
Google
Search for local running, cycling, masters swim, or triathlon clubs.  Once you find one, you will almost be guaranteed to make more connections or find more links from their home pages.

The biggest one I see is the how do I get motivated question.  I was talking today with another co-worker who just had RnY surgery.  I was a lot more blunt with him than I am most people, because he is a friend as well as a co-worker.

How do I get motivated?  Why did you have this surgery?  Nobody is saying you have to be an Ironman or an ultra-endurance athlete, but come on why would you seriously allow someone to cut you open, and rearragne the way your body functions if you aren't willing to give 100% to the life changes you just bought into.

1.  Did you do it for health reasons? 

2.  Did you do it to be here for your family? 

3.  Did you do it to look and feel better about yourself?

Focus on something, if you can't do it for yourself or on your own, set a goal, put your money where your mouth is.  Sign up for a race, or a charity walk or whatver, but make it hurt.  Then tell everyone in the world you signed up for it.  Make it hurt to fail.  And just so you know what I mean, only you can determine the failure.  For me not doing the event would be a failure.  Sure I may be disappointed in my results, (didn't run far enough, or fast enough or whatever), but that fact that you tried is a big success.  Not trying is the failure.

Ultimately no amount of external motivation is going to get you to the gym, or out of the house.  It's got to be your doing.  You think you have it hard, then take a look at these people. 

http://www.youtube.com/watch?v=64A_AJjj8M4&feature=related

http://www.youtube.com/watch?v=3dWXFBM5M8I

http://www.youtube.com/watch?v=e7-UulIEpRw

http://www.youtube.com/watch?v=-qMz0QwyqPw


Scott

nicely written. I do cardio too. :)

Great post thanks!

BUMP!

Good article on pros and cons of treadmill vs. outside running

Here
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1461