Choosing the Right Fitness Class
Most of us are aware of the importance of adapting an exercise program into our daily lifestyle. Incorporating regular exercise after weight loss surgery is imperative in achieving maximum results and lasting benefits. In addition to helping you lose weight, regular exercise will improve your overall cardiovascular health, increase strength and stamina, boost your self-confidence and improve your emotional well-being.
But what kind of exercise is right for you? Everyone is unique, but many people find that exercising in a group setting can be more motivating and less intimidating than doing it alone. Exercise classes also create a synergistic environment where the enthusiasm and determination of others raises your own motivation level.
With so many available exercise classes, choosing one that fits your lifestyle, personal taste and fitness level can become an exercise by itself! Whatever you choose, be sure to consult your physician before beginning any program, since everyone’s fitness level and limitations are different.
Some of the more popular exercise classes include weight/resistance training, yoga, Pilates, spinning, boot camp, circuit training, step aerobics and water aerobics. While all of these offer unique benefits, each one comes with its own learning curve and level of difficulty. Some involve more skill than others and may require you to be free of certain limitations that can impede your performance or result in injury, such as knee or shoulder problems, lower back pain, swollen joints, high blood pressure or respiratory problems.
Boot camp and circuit training classes have become very popular over the past few years, and they can be a lot of fun. They can also be extremely effective for losing weight and developing muscular strength and endurance. These classes combine a cardiovascular workout with strength training exercises such as push-ups, pull-ups, crunches and other resistance training exercises, which may be performed with dumbbells or elastic bands. In a typical boot camp, participants will be put through a series of exercises one after another, with little or no rest between movements. Your heart rate will be elevated throughout the class, so it is advised that you wear a heart rate monitor to avoid overexertion. Boot camp instructors expect their “soldiers? to push themselves to the max and have little tolerance for slackers—hence the name “boot camp.? The classes usually last between one hour and 90 minutes, and can be very difficult. If you are new to a routine workout regimen, or if you have any injuries or respiratory issues, it may be wise to try other fitness classes before jumping into this type of workout.
Another popular fitness class is spinning or indoor cycling. Spinning classes are offered at most gyms and health clubs and are done on a stationary bike, known as a “spin cycle,? specifically designed for this type of exercise. Classes are usually done to high-energy music and can last anywhere from 30 minutes to one hour. A spin instructor sits in front of the room with his or her spin cycle facing the other participants and calls out different commands throughout the class. These commands can be to increase or decrease the resistance on the bike, or to stand up, lean forward or change hand positions on the handlebars. Spinning is relatively low-impact, so there is less stress to the joints than with some other forms of exercise, but it can be a little hard on the lower back and pelvic bone due to the upright position and the rigidity of the seat. It strengthens the legs, lower back and hips, and you can expect to burn 400 to 800 calories in the course of one class; however, because the upper body is not really stressed, you’ll need to do some other form of exercise to keep those muscles up to snuff. Make sure to bring plenty of water, as you’ll be sweating bullets within the first 10 minutes if you are keeping up. Spinning classes can fill up quickly—get there early.
Yoga was developed in India more than 4,000 years ago. It consists of movements and poses designed to increase flexibility and muscular strength while simultaneously improving breathing and body awareness. Yoga is usually done in a quiet and tranquil environment, which is perfect for stress reduction. But don’t let the peaceful atmosphere fool you: some yoga classes will leave you drenched in sweat. There are many different kinds of yoga, some more difficult than others. Ashtanga yoga is based on a series of poses that flow from one to the next in a fast-paced, specific sequence; this type of yoga is physically demanding and probably not the best choice for beginners. Hatha yoga is a much slower, gentler form of yoga that focuses on learning basic poses at your own pace. If you want to try yoga for the first time, Hatha is probably your best bet. Iyengar is another form of yoga that is done slowly using props, such as blocks and bands, to assist the practitioner. In Iyengar yoga, the focus is on holding the positions longer, rather than moving quickly from one to the next. This is ideal for beginners and those with limited flexibility. With yoga, different muscles are required to work simultaneously, as opposed to isolation movements, as in weight training. Weak muscles are forced to work harder, while tighter muscles become more pliable. If you want to incorporate yoga as a form of post-surgery exercise, add some form of cardiovascular workout like walking on a treadmill or elliptical machine to burn more calories in a week.
Another type of exercise that has gained popularity over the past decade is Pilates, developed in the early 1900s by the German self-defense instructor and gymnast Joseph Pilates. It consists of a series of movements, usually performed on a machine known as a “reformer? that utilizes various springs and pulleys specifically designed for this type of exercise. All the movements are designed to emphasize and strengthen the “core? muscles of the lower back and the abdominal area. Pilates improves your health through better posture and body alignment. Like yoga, it improves your flexibility and strengthens your muscles, but it involves repetitions as opposed to holding positions. The movements are relatively easy to learn, but make sure your instructor is qualified and holds a nationally recognized certification. Some gyms offer mat or floor Pilates, which is done on a mat with elastic bands and rings in place of the machines. The movements are designed to help realign the natural curve of the spine and fix imbalances caused by poor posture. This can be especially helpful to WLS patients who suffer from neck or back pain. If you haven’t tried a fitness class, a mat Pilates class is a good place to start. The movements are generally low-impact, but make sure you let the instructor know of any injuries or weaknesses before you begin to avoid damaging weak joints.
Joseph Carletta, an ISSA-certified fitness trainer since 1997, conducts WLS fitness seminars at St. Joseph’s Hospital in Southern California. For more information, please visit www.myspace.com/takeitpersonalfitness.
Don't forget to stop by the Exercise and Fitness Forum!
April 2009
