Question:
Does anyone have an exercise programs that REALLY works for them?
Is so could you please let me know what it is. I just started at the gym and I just sort of make my way through. If you have a specific program or routine that you follow could you let me know........maybe this time I can get posted. — anitawilson (posted on August 25, 2000)
August 25, 2000
I am pre-op. That out of the way. I used to work ....way back when at a
health club. Since that experience I have belonged to several gyms and
clubs-still paying membership at Bally because I know I will be there after
I can get some weight off. Exercise is such an individual thing. You have
to decide and try things and see what works for you and what YOU like
because that makes it a little more palatable. But here are some thoughts
because I assume you want ideas and perhaps you will come to own some of
them. I like to start with riding that recombant bike...probably because
my posterior is large and I can sit on it LOL. I carry a portable CD
player and have my favorite tunes to get inspired by. I try to read too,
but the jiggling makes it hard. Bring WATER bottle!! I turn on the fat
burning program and start pedaling working up to at least 40 minutes to get
some of that fat burned off (sustained aerobic activity. Hold onto those
bars where they measure your heart rate to see if you are getting it up
there. It does not happen right away...nor does the preferred amount of
time but it does happen. Some prefer the treadmill to this, eventually
when you really get good you will want to use a stepper--EVENTUALLY...Then
at least 3 times a week i like to work with weights. I LOVE weights. They
help so much get the look you want. Because I have more bottom weight-my
upper is not a big issue I try to concentrate on the big muscles which of
course are in the butt and legs. The thigh machines, curl and sled are
good ones. Because our arms are an issue and trying to tighten up that
stubborn upper arm mess--there are arm curls and such but some free weight
work helps that bottom side. Before doing any weight lifting (and I stress
that we are not talking big muscle body builder stuff here) be sure to warm
up and stretch to avoid injury. Also, more forgotten, cool down. If the
gym offers it get an instructer to help design a program for you. Talk to
some of the others there when you start to get to know some. Many
times--even, old lady as I am --the guys, after you go awhile and they see
how hard you are working will offer advice. The mens muscles grow at a
different pace and because of that many of these guys really know what they
are doing and they sure know the proper way form. Many of them have been
very nice to me. I love to swim because A. no sweat B. no weight
bearing so get in the water if you like that-maybe someone has water
aerobics, too--Swimming laps is one of those things that seems to lengthen
the muscles giving them a sleeker look. I like riding bicycle outside when
I can get a nice fitting seat. I also like nature hiking, make sure you
have excellent support in the shoes-maybe even high tops. Just some
ideas...
— JennyLynn A.
August 25, 2000
I don't belong to a gym but occasionally go swimming there on a day pass.
I love laps. I walk around my neighborhood a lot, like 4 miles at one
session. I rollerblade at the rink and also around my neighborhood.
Whatever form it takes I exercise at least 1 hour a day if not more. I'm 7
1/2 months post-op. When I was earlier post-op I didn't exercise to this
magnitude but with the weight off I'm more agile than ever. I'd like to
weight train but haven't started yet. I'm thinking 5 lb. dumbbells for
starters. I'd like to purchase an arms video to learn the moves then ditch
it and do it on my own as I hate videos. So, swimming, blading, walking
all work. Do you like videos? Step aerobics? Maybe your gym has free
aerobics with your membership? That's a way to burn some calories and tone
up. I take my CD man everywhere while working out. It sort of gets me
pumped.
— [Deactivated Member]
August 25, 2000
Ditto Jennifer Raich! (SP?) In her profile she mentions Linda Hamiltons
arms. I am not into BIG muscles but in Terminator she looked great with
some beautiful definition in those arms. This may be a little too much for
some but they looked healthy and strong. She obviously was lifting more
than minimum weights to get that look but it was very attractive on her I
feel. I would have e-mailed Jennifer privately but no e-mail address. So
Anita, bear with me please. Jennifer has some great ideas. Sometimes I
walk around neighborhoods I like the houses in and check out the interior
decorating. Relieve boredom. No I am not perverted...I have girlfriends
say they do the same thing.
— JennyLynn A.
August 25, 2000
Anita,
I like to walk, ride bikes, swim, and lift weights. The ONLY
thing I really do regularly is weight lift with a partner.
I find having someone to work with causes me to be more regular.
For me, I try to do SOMETHING aerobic every day, even if it is
parking way out at the mall and walking. I also like to change
activities to prevent boredom. I figure, ANYTHIN I do
is more than I WAS doing! Good Luck and Have FUN!
— M B.
August 25, 2000
5-6 days a week I walk two miles or use the eliptical for thirty minutes.
For now that is great for sweating. Later after I have lost more weight I
will start doing other things as my weight allows me.
— twenc
February 24, 2001
Check to see if your county has a recreation center. Many are building
centers that include top of the line equipment for a very reasonable price.
Some, like the 1 I go to, even offer to give your 4 30 minute sessions with
a personal trainer(for 40.00) that will help you establish a routine based
on your goals and limitations. The best part is because it is federal,
everyone must be treated equally. there are no worries about attire because
this is a family center.
— [Anonymous]
February 24, 2001
I have found a book that is absolutely the best as far as what to do at the
gym. "BODY FOR LIFE" by Bill Phillips.
If you have really never worked out at a gym this is the book for you. You
MUST read the whole book. You will educate yourself. It is very simple
way of teaching you about eating and excersising. I take the book with me
and it has the pictures, reps and sets of excersise you need to do.
ENJOY11111111111
— CAROL S.
February 24, 2001
I have been following the program in Covert Bailey's book "Ultimate
Fit or Fat." I have been walking 40 minutes and to increase my
intensity I sometimes do 30 minute walks that include 40 second wind
sprints every 5 minutes. I have also added upper body weight training. I
had been using Joyce Vedral, the author of "Bottoms Up", videos.
She has a site at www.joycevedral.com and I believe the Covert Bailey site
is at www.covertbailey.com
I have also been doint Tae-Bo advanced.
— Toni K.
February 24, 2001
I have to agree with Carol. "BODY FOR LIFE" is an excellent
program. . . compact and succinct, healthy, and the "diet"
corresponds pretty much with what we need to be doing postop too. I've
done it preop and felt great, will definately be doing it postop!!
— ChristiMNB
February 25, 2001
I started out at 494 pounds, minus the 13 I lost in the hospital. I didn't
expect to be able to do Tae Bo right from the get go. I started out simply
walking as far as I could, then forcing myself to walk back. Then, I kept
lengthening how far I could. Having a buddy walk with me who challenged me
made a BIG difference because I am an exercise wimp. Then, when my knees
and hips started screaming because I was still carrying 275 extra pounds
and trying to exercise, I bought a three wheel adult bike and did the same
principle. Then, I started a walking club which met at a local park on
Saturday. When that fizzled, and it turned cold (I live in Michigan and
have asthma and can't exercise outdoors in cold weather), I bought a
Schwinn AirDyne, Dual Action exercise bike. I gradully increased my miles
to 7 per day and my hips again began screaming, so I backed off to 5 miles,
5 days a week. I give myself a rest every 4th day. So it goes three on,
one off. I am now getting to the point that I am getting ready to face the
gym (I am now down to 352#). I intend to add weight resistance 3 times a
week and continue my 5 miles, maybe increasing to 6 miles a couple of times
per week. I find slow, persistent effort that doesn't make my body scream
is what works for me. Good Luck, Anita!
— merri B.
February 25, 2001
Anita, I belong to the gym as well, and follow this routine:
20 minutes or 200 calories on a cardio machine. My favorite was the
elliptical trainer (about 30 minutes needed for 200 calories). But I
somehow blew out my knee, and after trying everything else (treadmill,
regular bike, recumbent bike), have ended up for the last 2 months using
the rowing machine. It's the only one which does not hurt my knee, AND, I
can get 200 calories in 20 minutes. It's about as much fun as exercise can
be for me!
After the cardio, I work out with weights for about 20 - 30 minutes. I
vary the muscle group each time: one day I focus on legs, one day I focus
on chest & back, one day I focus on shoulders and arms. Every day I do
inner thigh, and sometimes I also add abdominals. I go to the gym at least
3 times a week, usually 4, sometimes 5.
I have found it much more fun to go with someone else - lately, with my 13
year old daughter (who can actually lift more weight than I can!).
I can't say I love the exercise, but I love the way I feel afterwards.
— kateseidel
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