Starting to work out...

I'll be 6 weeks post-op on Monday.  I was cleared for exercise this past week from my Doc.  I'm trying to start slow, but have been feeling pretty good.  A little nervous on weights so I stayed away, but I managed to get in a pretty good workout....  

30-min on an elliptical
1 mile walk
1 mile swim

I don't feel any pain and actually feel pretty good.   A little muscle-soreness, but nothing out of the usual after pushing myself for the fist time in close to 2 months.   I was pretty active pre-op **** hockey, swimming, weights, etc.).  I'm really trying to get my swimming endurance back up to join an adult swim team at my health club.  I figured 4-5 days a week of practice should do the body good.

My nut currently has me at 600 cal a day, but suggested I add an additional protein shake if I'm working out. 

My questions for the regulars.... how did you introduce yourself to post-op exercise? My question is more from a holistic standpoint between nutrition, exercise, and maximizing weight-loss.  I don't want to push myself too hard too fast.  I also don't want to want to lose weight too quickly if its unhealthy for me. 

Any advice or information on how to progress?

Wow!  Sounds like you've got quite a bit of stamina out of the gate!   probably could do 5 minutes on the elliptical when I started out.

I was told never to add more than 5-10% per week, so maybe you want to get this workout going a few times a week, then add a little bit to the walk, then the next week add to the swim, etc.  Or, keep adding just to the swim if that's what you focus on.  I think it's great you've got 3 activities going - really good cross-training.

The other thing is - listen to your body.    If you are super sore or super tired, take an extra rest day. 

I started adding more complex carbs when i started working out more - though I was a lot further out than you.  Take things slow and make sure to eat after a work out so avoid a drop in blood sugar.

Wow, 5 minutes on the elliptical to running a 10k that is fantastic.  I can't wait to have NSVs like that. I'm down a little over 40lbs since my surgery and I certainly feel like I have more energy than I did.   

Thanks! I slept well last night.  I was careful to protect my abdomen and didn't put any real pressure/strain on it.  Most of the soreness was in my arms, legs, etc.  It's the good sore too, not pain. I went and did a mile on the elliptical today (~20m) and swam again (30m) and spent another 15/20 minutes doing some resistance stretching.  So I'm probably burning about 1k/cal a day in exercise.
  
When you say 5-10% a week, do you mean increase in activity level?  Intensity?  

As for nutrients, I've added some homemade apple/pear juice and a couple of low-fat Triscuits before my workout.

I specifically asked about hypo-glycemia at my last appointment.  The Doc/Nut said hypoglycemia isn't too much of an issue immediately post-op as there is enough fat-burn converting to glucose to minimize your risk.  They did say to keep an eye on my BP, as that is likely to be effected first.  Hypoglycemia is something we should be concerned with +6 months out and as we get closer to goal.

I meant 5-10% in distance or time of activity.

the elliptical is still my nemesis - but before I started running i could do about 30 minutes on it.   I could walk forever it seems, but the elliptical definitely kicks my butt.  i ran a 1/2 marathon a few weeks back and I have no idea how I did that now that humidity has set in. 

Anyway, the juice and triscuits are a good idea. 

I definitely had trouble with low BP earlier out.  that seems to have evened otu for me.  Now I've got the hypoglycemia to tend to.  I guess I must handle it well through activity... it's more reactive to foods.  damn that sugar!

I wouildn't worry about losing weight "too fast". Most of the exhortations about that are geared to people without WLS who can only lose "too fast" if they do dangerous stuff and who aren't under a doctor's care. You have your bariatric team to watch over you and we can't eat a lot in the early days even if we want to.

The main thing is to eat enough to have the energy you need to do your workouts and daily activities without eating too much that you stall your weight loss.

My surgeon always had me up my protein when I upped my exercise and it sounds like your NUT subscribes to the same philosophy.

 
Thanks for the feedback.  

Based on my size, plus exercise, I'm probably burning close to 2900-3000 cals/day. Assuming my body doesn't wise up and put me into a stall to slow things down, that is a tremendous of weight in a short period.  

I actually have a lot of faith in my Dr. & NUT, but as I learn more about this process and how it effects me, I'm curious about other's opinions.

It is a lot, but it's part of why WLS is successful and diet&exercise alone is not.

I trained for a triathlon during a period when I was eating only 700-900 calories a day and I felt great, had great labs and had no trouble completing my workouts.

Oh and no stalls!