Newbie...less than 8wks post-op. Ready to get started.
Hello all,
I have only visited this board once when i was pre-op now that I'm post-op I'm looking for a new exercise regimen. Not sure where to begin. I really haven't seen anything pertaining to newbies on this board.It sounds like everyone here are pros or exercise guru
. Everyone is speaking about their thousands of mile runs & marathons. I'm less than eight week post op and have yet to start an exercise plan. I need help and/or advice on where to begin. Share your experiences with me. How much weight lifting you done in the beginning? cardio? and how often you worked out per week? Any special technique used, or classes you took? I know I sound like a desperate little child but I would love to be able to post to this forum by next year or sooner celebrating my success as well. Hope you are open to sharing...thank you.
Calitlg
"If you don't like something, change it. If you can't change it, change your attitude. Don't complain."
"At the end of the day people won't remember what you say or did, they will remember how you make them feel."
Welcome to the board:
If you haven't started, get to walking. If you have started walking then try to jog when you body is capable and willing to let you do it. I recommend the couch 2 5k program.
http://www.coolrunning.com/engine/2/2_3/181.shtml
If you can't run, then I recommend an exercise bicycle, stairs, elliptical machine, anything that will get your heart rate up.
The pool is a great place if you have any weight bearing issues, as it is very low/non impacting on your body.
As for weights, I really recommend that as soon as you have Dr. release, you get to it.
It is easier to keep the muscle you have now than it is to try and rebuild it.
Frequency:
Initially the couch 2 5k program will have you jog/walk 3 times a week
That leaves you 3 days to do weights or some other cross training, and a day to rest and recover.
REST & RECOVERY it's easier to say than to do. Most people get caught up in it and see progress and don't want to take a rest day. if 3 days is good, 7 will be great right???? wrong, your body needs a day for rest and recovery.
Hydration is your friend, make sure you keep hydrated.
Use caution with the trainers at the gym, most of them have little or no idea what your body is going through. They may recommend foods or calorie intakes that are not going to work for you.
Also many of them are realy just going to try and upsell you. Sure get a free workout with a trainer and then I'll try and sell you a big package.
When you are comfortable and want to consider a trainer, ask around the gym, talk to other people see who is really good and who is just trying to get their $60 bucks an hour out of you.
Good luck,
Scott
If you haven't started, get to walking. If you have started walking then try to jog when you body is capable and willing to let you do it. I recommend the couch 2 5k program.
http://www.coolrunning.com/engine/2/2_3/181.shtml
If you can't run, then I recommend an exercise bicycle, stairs, elliptical machine, anything that will get your heart rate up.
The pool is a great place if you have any weight bearing issues, as it is very low/non impacting on your body.
As for weights, I really recommend that as soon as you have Dr. release, you get to it.
It is easier to keep the muscle you have now than it is to try and rebuild it.
Frequency:
Initially the couch 2 5k program will have you jog/walk 3 times a week
That leaves you 3 days to do weights or some other cross training, and a day to rest and recover.
REST & RECOVERY it's easier to say than to do. Most people get caught up in it and see progress and don't want to take a rest day. if 3 days is good, 7 will be great right???? wrong, your body needs a day for rest and recovery.
Hydration is your friend, make sure you keep hydrated.
Use caution with the trainers at the gym, most of them have little or no idea what your body is going through. They may recommend foods or calorie intakes that are not going to work for you.
Also many of them are realy just going to try and upsell you. Sure get a free workout with a trainer and then I'll try and sell you a big package.
When you are comfortable and want to consider a trainer, ask around the gym, talk to other people see who is really good and who is just trying to get their $60 bucks an hour out of you.
Good luck,
Scott
The first time you do something - It's going to be a personal record!
Don't be intimidated by all these pros - remember everyone of us on here was laying around in our recliners barely able to walk out to get the mail not that long ago.
For me, it really began by just moving. Really. Just moving. I started out walking to get the mail. Parking at a further parking spot than I needed. Taking the stairs. And then regularly going for walks. Then I started using an elliptical. About 15 min to start, up to about 40 min within a month or so. Then I started running, a little at a time mixed with walking. In about a month I was running a 5k. from there I found a half marathon training plan and went for it :)
Just about everyone here will recommend couch to 5k. It must work great because so many people have great success with it.
Good luck, please stay around. Use the daily exercise post to keep some accountability. Keep regular, and post questions and about your successes, and failures. And there will be failures. Gotta just get up and dust yourself off and keep on truckin.
: )
For me, it really began by just moving. Really. Just moving. I started out walking to get the mail. Parking at a further parking spot than I needed. Taking the stairs. And then regularly going for walks. Then I started using an elliptical. About 15 min to start, up to about 40 min within a month or so. Then I started running, a little at a time mixed with walking. In about a month I was running a 5k. from there I found a half marathon training plan and went for it :)
Just about everyone here will recommend couch to 5k. It must work great because so many people have great success with it.
Good luck, please stay around. Use the daily exercise post to keep some accountability. Keep regular, and post questions and about your successes, and failures. And there will be failures. Gotta just get up and dust yourself off and keep on truckin.
: )
Not that this is the answer for everyone - but i started out by getting a dog. My exercise consisted of walking the dog. It was cold, so I walked enough for the dog to do his business and then home.
Basically, I walked around the block 3-4X each day. it was free, and the dog needed it. so did I.
I eventually moved on to the stationary bike, the treadmill and the elliptical, and now i run outside most of the time, but still enjoy a good walk outside since it is something I can do with others who are not runners.
I keep some handweights at home and use those while watching TV sporadically. I also use some workout routines on the ON DEMAND channel with my cable package, just to do something different when I don't feel like going out.
I never expected to run 13 miles in a week, nevermind in one event. Don't be scared off by what some people around here do for exercise. We all keep in mind that a flight of stairs used to be more than we could handle.
WELCOME!!
Basically, I walked around the block 3-4X each day. it was free, and the dog needed it. so did I.
I eventually moved on to the stationary bike, the treadmill and the elliptical, and now i run outside most of the time, but still enjoy a good walk outside since it is something I can do with others who are not runners.
I keep some handweights at home and use those while watching TV sporadically. I also use some workout routines on the ON DEMAND channel with my cable package, just to do something different when I don't feel like going out.
I never expected to run 13 miles in a week, nevermind in one event. Don't be scared off by what some people around here do for exercise. We all keep in mind that a flight of stairs used to be more than we could handle.
WELCOME!!
Read my blog, BARIATHLETE I run because I can.
First 5K race October 4, 2009 (34.59) PR 5/22/11 (27:26)
First 5 Mile: January 1, 2011 (50:30)
First 10K: July 4, 2010 (1:03.26) New PR 4/10/11 (1:01.14)
First 10 Mile: April 11, 2010 (1:46.15)
First 1/2 marathon: June 13, 2010 (2:22.21) PR: 5/1/11 (2:17.30)
First Marathon: October 16, 2011: 5:47:20
Goofy Challenge: January 7-8, 2012
If you think you can, you can. If you think you can't, you're right. - Mary Kay Ash
First 5K race October 4, 2009 (34.59) PR 5/22/11 (27:26)
First 5 Mile: January 1, 2011 (50:30)
First 10K: July 4, 2010 (1:03.26) New PR 4/10/11 (1:01.14)
First 10 Mile: April 11, 2010 (1:46.15)
First 1/2 marathon: June 13, 2010 (2:22.21) PR: 5/1/11 (2:17.30)
First Marathon: October 16, 2011: 5:47:20
Goofy Challenge: January 7-8, 2012
If you think you can, you can. If you think you can't, you're right. - Mary Kay Ash
Thank you for taking the time to share your experiences with me and giving some much needed advice. Overall it sounds like I need to get moving and the rest will come with time. The couch to 5k sounds interesting so I will be looking into that as well.Thanks again for your responses.
Talk to ya soon,
Calitlg
Talk to ya soon,
Calitlg
I'm the furthest thing from a exercise guru. I just ran my first 5k on the 2nd of October. From my extremely limited experience I would suggest that you find what you like to do or find something you want to accomplish. I wanted to run a 5k so I started doing the couch to 5k training www.c25k.com . Now that I've run a 5k I'm hooked. I want more and more to do more. I'm training now for a 10k and a half marathon and at the same time I'm working my way up to a triathlon. I've got a long way to go for the big goals but I'll accomplish the 10k soon and the half marathon not to long afterward and the triathlon awhile after that. So I set reachable goals and go after them one at a time. Just know that you have made a step in the right direction by asking questions.
You find that you have peace of mind and can enjoy yourself, get more sleep, and rest when you know that it was 100% effort that you gave --win or lose.
-Gordie Howe
No where near exercise guru or having logged thousands of miles, but I do enjoy exercise now.
I started out by walking first on a treadmill but got bored so I took it outside. As I was able I started adding some jogging to my walks. I tried the C25K Program and it is good but didn't have the needed stamina to do the whole workout so I modified it but increased the distance.
You don't need to be an expert you just have to want it. Remember you don't have to pay to walk on sidewalks.
I started out by walking first on a treadmill but got bored so I took it outside. As I was able I started adding some jogging to my walks. I tried the C25K Program and it is good but didn't have the needed stamina to do the whole workout so I modified it but increased the distance.
You don't need to be an expert you just have to want it. Remember you don't have to pay to walk on sidewalks.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
I am not a runner and never will be. I do HIIT (high intensity interval training) 3-4 times a week for 20 minutes (plus a warm up and cool down) and I lift weights 4-5 times a week.
My advice is to keep looking for something you LOVE and then do it in moderation so you don't get burned out.
My advice is to keep looking for something you LOVE and then do it in moderation so you don't get burned out.
5'8" - 40 years old
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