Help with exercise plan

[Pittbull29 1]

Just found out yesterday that I should be having my surgery in a litte over 3 weeks. I'm supposed to go ahead and start exercising now too. Doing muscle building type exercise was recommended over cardio, specifically using resistance bands. But not specific exercises! I'm so out of shape and having so much back, neck and shoulder pain and I'm just not sure what to do or where to get info. If you go to a gym or a trainer they want to kill you right off even though it's obvious I'm out of shape as hell. Any suggestions? Thanks.

[Jachut 487]

I'd actually disagree with that recommendation - cardio is usually the easiest and most effective for people to be starting off, it will kick start weight loss, and what's the point of starting any strength training now, for 3 measly weeks when you're going to have to take a few weeks off that after the surgery? You may as well wait - whereas you can walk a day after the surgery! Also, with neck, shoulder and back pain, no matter what, starting exercising is going to make you hurt, and I wouldnt go aggravating that just now. If you're really out of shape, I'd make a commitment to walk as many days as possible between now and your surgery. In even as little as 3 weeks, you might bring your blood pressure down a little, might improve your blood chemistry and get your heart a bit stronger - all important things that will minimise the risk of an anaesthetic.

What's more, you can build a little fitness and if you can get out a day or two after your surgery, and build up over the following week or two, you might even retain that extra fitness you've built!

[Rachel412 116]

I don't think it would hurt to get started now, but you need to take it easy. Do you currently have a gym membership, or access to exercise machines? If you have a lot of joint pain, you might want to try using an exercise bike, which is kind on your knees. If you don't have access to machines, I'd suggest starting with walks- try walking near your home for 20 minutes. If even that is too painful for you, I'd look up chair exercises that you can do while seated at home. http://www.livewellagewell.info/study/2007/12-ChairExercisesUGA113006.pdf

I agree that there's no point to avoid cardio. I think if you tried to start working with weights now you'd just hurt yourself.

[lizzy2150 3]

I highly recommend this DVD and band set:

http://www.amazon.com/Gaiam-Pilates-BodyBand-Workout-Kit/dp/B000O1J5U6/ref=sr_1_1?ie=UTF8&qid=1309111289&sr=8-1

It's a gentle way to get started and the instructor (Ana Caban) discusses ways to customize them. Also, it includes a couple of bands with different resistance levels.