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First of all i want to wish you good luck in your sprint. let us know how you did
monday- swim
Tuesday-60 minute run 30 minute strength training
Wed.-swim
Thursday first rest day in i don't know how long. need to check with trainer and make sure on this.
Friday 30 minute strength training
Saturday 170 minute run
Sunday 40 minute easy ride
I think some of the resistance comes from people just not having a background in physical activity. People think working out means slogging away at the gym on some boring machine for 2 hours every day and watching people who look like underwear models not even break into a sweat. So, if they feel like they don't HAVE to do it they won't. But exercise has so many more benefits besides weight loss. Not only does it keep you from having that melty I had WLS and now I'm skinny-fat look, it builds muscle that cushions your joints and strengthens your bones, builds your endurance, boosts your energy, and gives you a sense of accomplishment.
I do hot yoga and I always make sure I eat a light breakfast (a hardboiled egg or couple strips of bacon) about an hour prior. I have low blood pressure since surgery and all the ups and downs and sweating can make me feel faint. You want to make sure your blood sugar/blood pressure have some time to stabilize between waking up and working out. If you don't eat breakfast then at least a protein shake to get some calories in.
Schedule for the week
Monday-None....enjoying family!
Tuesday- Strength Training & Swimmimg
Wednesday-Spin Class
Thursday- Strength Training & 3 mile run
Friday-Strength Training & Spin Class
Saturday-Rest
Sunday-Participating in my 2nd Sprint Triathlon!!
Yours in Health & Happines,
Bill Mac
Yours in WLS Journey,
Bill Mac
Walk, walk and more walking. They don't want you to do much more than that until you are healed up.I could not even go back to wor****il my two months were up.
If you're maintaining your weight then you are by definition eating your exercise calories one way or another. Eventually we all have to break even.
I love whole food carbohydrates and eat them all the time. In fact, they are literally required for any kind of endurance sport or you'll "bonk." When you run out of readily available sugars (glycogen) for energy your body will begin to oxidize fats, which is a slow process and typically won't supply adequate energy. It's like running or peddling through pudding and it's downright awful.
My fuel is typically whole fruit and portioned energy bars like Clif.
In my opinion, endurance sports are an area where we just have to bend the rules a bit. You simply can't keep yourself fueled with quality foods AND observe the 30-minute rule. I try to stick to whole foods and fruits - sometimes Cliff bars and the like - but I definitely avoid liquid sugar like gel packs and cubes. I'm a fan of Nuun tablets you drop in water, which you can find anywhere, and it turns your water bottle or CamelBak into an sugar-free electrolyte drink.
As long as you're eating mindfully and measuredly for fuel during the activity I don't really think there's a big concern.
What did you do for exercise immediately following your surgery?
Quick story...I would go to the local WLS support group meetings over the years. I noticed a few things. Those who were at or near goal weight (even overweight, but not obese), and were a few years out, had the same things in common. They watched (limited) their amount of simple carbs they would eat. And they found some form of exercise/movement that worked for them!! Not rocket science. For your heart and for your kidneys you need some movement. Have you ever noticed all those people who are in their 80's and working in their gardens?? Even gardening (physical) prolongs life.
Yes, I know there are many people who are limited because of medical conditions and can do very little when it comes to exercise. But you can adapt. You can go online and find tons of movement routines on YouTube. If you are really limited...Look into exercise bands. You can buy them anywhere and there are tons of programs for them on YouTube. For 95-98% of people there is no excuse. Not being mean...But really no excuse. If necessary ask your doctor for a reference to a physical therapist...And work at it. Brian
This is what I have noticed too. The people who are at a healthy weight and have stayed at that weight all made exercise a part of their lives. Whether it's running, walking, kayaking or playing a sport it seems to be very helpful in long term success.
I personally find eating healthy to be much easier when I am exercising. My body feels great and seems to crave healthy foods instead of junk. I think with myself, exercise is going to be key in keeping off my weight.
