Exercise Plan??
Hey Jeff......WOW you seem to be doing really well. Huge weight loss already!
I just had RNY on 12/8 and have just begun a training program with weights. The link below takes you through a 3 day weight training program - 2 different muscle groups each day. Then just do them on a rotation.
I have worked with a personal trainer in the past and this program is very similar to how he had started me off. Here's the link -
http://www.bodybuilding.com/fun/fawnia1.htm
In addition, the program recommends doing some abdominal exercises every other day and 20 minutes of cardio AFTER the weight training. I usually do more like 35-45 of cardio.
This is only 1 of many program options. Hope it helps. Michael
I just had RNY on 12/8 and have just begun a training program with weights. The link below takes you through a 3 day weight training program - 2 different muscle groups each day. Then just do them on a rotation.
I have worked with a personal trainer in the past and this program is very similar to how he had started me off. Here's the link -
http://www.bodybuilding.com/fun/fawnia1.htm
In addition, the program recommends doing some abdominal exercises every other day and 20 minutes of cardio AFTER the weight training. I usually do more like 35-45 of cardio.
This is only 1 of many program options. Hope it helps. Michael
When I joined my gym, I set up an appointment with one of their trainers to show me how to use all the equipment and to help set up a basic plan for me. Mind you, this is a smaller gym, with about 18 machines, each for a different part of the body.
Day one, we went through ALL the stations, and he showed me how to login to each piece of equipment, helped me set the range of motion settings, and showed me the right form for each one. We used very light weights (50 lbs for most of them, 110 for leg presses) and I did one set of 8 reps on each machine. It sounds so easy, but when we were done, I was WHIPPED. They have a computer where all your workout information is kept, and when we were done, he showed me that I had lifted right at 6,000 lbs during that session.
We did all that so I would know how to use ALL the equipment, but also to let me get the feel for each of the exercises. We talked about what my goals were for weight training (losing weight, increasing strength and flexibility, and overall toning). Based on my goals, he suggested I initially start with doing 2 sets of 8-12 reps (again, with light weights) and do 4-6 chest & arm exercises, both of the "core" machines, and 2-3 leg exercises each day. And here's the part I thought made lots of sense... He said "Pick the ones you like best, because you're much more likely to DO them if you ENJOY them than if you HATE them." He also said to do them in a different sequence each day, and even to switch up between sets. The idea is to never let your body know what's next - keep it "off balance".
So my current workout regime is to do cardio first, then weights. Cardio session is a 5 min warmup, followed by 30 minutes of interval training, staying within my target heart rate zone, then a 5 min cooldown. (Gotta remember to keep a bottle of water handy during this part, because I get pretty dehydrated during this.) Then I hit the weights for 2 sets. When I'm done with that, I hit the jacuzzi for about 10 minutes, then I tread water, walk in the lazy river (lot harder than it sounds, trust me!) and generally keep moving in the water for about a 1/2 hour. All of this takes the better part of 2 hours. If I don't eat something before the workout, I eat something right afterward.
Day one, we went through ALL the stations, and he showed me how to login to each piece of equipment, helped me set the range of motion settings, and showed me the right form for each one. We used very light weights (50 lbs for most of them, 110 for leg presses) and I did one set of 8 reps on each machine. It sounds so easy, but when we were done, I was WHIPPED. They have a computer where all your workout information is kept, and when we were done, he showed me that I had lifted right at 6,000 lbs during that session.
We did all that so I would know how to use ALL the equipment, but also to let me get the feel for each of the exercises. We talked about what my goals were for weight training (losing weight, increasing strength and flexibility, and overall toning). Based on my goals, he suggested I initially start with doing 2 sets of 8-12 reps (again, with light weights) and do 4-6 chest & arm exercises, both of the "core" machines, and 2-3 leg exercises each day. And here's the part I thought made lots of sense... He said "Pick the ones you like best, because you're much more likely to DO them if you ENJOY them than if you HATE them." He also said to do them in a different sequence each day, and even to switch up between sets. The idea is to never let your body know what's next - keep it "off balance".
So my current workout regime is to do cardio first, then weights. Cardio session is a 5 min warmup, followed by 30 minutes of interval training, staying within my target heart rate zone, then a 5 min cooldown. (Gotta remember to keep a bottle of water handy during this part, because I get pretty dehydrated during this.) Then I hit the weights for 2 sets. When I'm done with that, I hit the jacuzzi for about 10 minutes, then I tread water, walk in the lazy river (lot harder than it sounds, trust me!) and generally keep moving in the water for about a 1/2 hour. All of this takes the better part of 2 hours. If I don't eat something before the workout, I eat something right afterward.
A small bit of carbs before your workout will be a huge help with the energy and besure to get protein in yo within 1 hour of your workout.
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
Hey Guys - all good advice and recommendations. I've found the time and money spent with a trainer is well worth it. Most gyms offer an initial session as an "orientation" like what Jim mentioned. A periodic follow-up is generally a good idea to keep you on track and adjust as your body changes and your goals change. I just spent $30 for a 1.5 hour session, putting together my Marathon training plan, to include strength training days. The trainer at my gym is a triathlete and coach for other triathletes, so I felt I was getting some good instruction. He has also worked with the Exercise Physiologist from my WL Surgeon's office, so he knows about and has worked with post-op WLS patients before.
A real key for me is to have a 'set' time to workout. I am a morning person and like to do my workouts in the early am. I get up between 4:00 - 4:30 am, and spend an hour to hour and a half at the gym. It wakes me up and sets me up for the day.
I also change up my routine from day to day. Now that I am on an "official" training plan for a Marathon, run days are set. However, I do change up between tempo days, speed days, and easy days. In between my run days, are strength days. On those, i change up the routine. Like someone else posted earlier, my trainer advised this as our bodies are really amazing creations. They adapt so change is good!
Good luck and keep moving! : )
Mike
A real key for me is to have a 'set' time to workout. I am a morning person and like to do my workouts in the early am. I get up between 4:00 - 4:30 am, and spend an hour to hour and a half at the gym. It wakes me up and sets me up for the day.
I also change up my routine from day to day. Now that I am on an "official" training plan for a Marathon, run days are set. However, I do change up between tempo days, speed days, and easy days. In between my run days, are strength days. On those, i change up the routine. Like someone else posted earlier, my trainer advised this as our bodies are really amazing creations. They adapt so change is good!
Good luck and keep moving! : )
Mike
Eating junk food and CRAP is not a reward...it's a punishment...
it's a DEATH sentence...Reward yourself with Good Health!
Highest Weight: 287 Lbs-January 2010; Reached Goal 195 Lbs - Dec 2010
Total Lost: 92 Lbs; Completed FULL MARATHON (26.2 Miles) 10-16-2011
it's a DEATH sentence...Reward yourself with Good Health!
Highest Weight: 287 Lbs-January 2010; Reached Goal 195 Lbs - Dec 2010
Total Lost: 92 Lbs; Completed FULL MARATHON (26.2 Miles) 10-16-2011
Most Active
Recent Topics
