What to do!? 1st day @gym in 3 yrs!

[Jeffie Beck 57]

Sooo, I've been cleared to exercise (I'm entering my 6th week post op). I found and joined a local gym, very small, but with all the basic machines. Here's my problem, I haven't worked out (at a gym or otherwise) in over three years!! When I say I'm out of shape, I mean, dreadfully lol. A flight of stairs leaves me winded and a walk around the block makes me tired. BUT i am determined. I have only lost 20lbs since surgery and I'm sure my super slow metabolism is a factor.

Can anyone give me pointers on where is a good place to start today? Not sure what to do or for how long. I obviously want to challenge myself, but not to the point where I push so hard I injure myself of something. I was thinking to do 10 mins of full body stretching (using the Sworkit app for pointers), 20 mins on the elliptical, and 15 mins on the bike. What do you all think? Too much, not enough? Would love pointers from those who began their fitness journey after surgery as well!

Thanks in advance everyone

[johnlatte 1,232]

Sooo, I've been cleared to exercise (I'm entering my 6th week post op). I found and joined a local gym, very small, but with all the basic machines. Here's my problem, I haven't worked out (at a gym or otherwise) in over three years!! When I say I'm out of shape, I mean, dreadfully lol. A flight of stairs leaves me winded and a walk around the block makes me tired. BUT i am determined. I have only lost 20lbs since surgery and I'm sure my super slow metabolism is a factor.

Can anyone give me pointers on where is a good place to start today? Not sure what to do or for how long. I obviously want to challenge myself, but not to the point where I push so hard I injure myself of something. I was thinking to do 10 mins of full body stretching (using the Sworkit app for pointers), 20 mins on the elliptical, and 15 mins on the bike. What do you all think? Too much, not enough? Would love pointers from those who began their fitness journey after surgery as well!

Thanks in advance everyone

If you are just starting out, I think what you have here might be a bit much. I'd first start with a pretty brisk walk on the treadmill, just to get warmed up. If you can do 10 minutes, then look at doing something else. I would limit myself to 30 minutes at a time. The reason that I say this is that many and most people, start out with a lot of big goals and realize that they can't do that much and get frustrated and then stop. If after that 30 minutes you feel like you can do more, then that's fine. Do 35 minutes the next day and then so on. Stretching or Yoga is always a good idea. Do some stretches before hand and some after. The bottom line is only do this in small bites and don't get discouraged. It takes a bit of time to get the body to accept that fact that you are going to get into better shape. It will rebel and you have to stay strong. Go slowly at first then it over time you can become a fierce gym warrior.

[ppasjm 37]

I was in the same boat you are in last summer. Joined a gym. I thought I'd do 15 min on the elliptical. Then the treadmill and a few weight lifting machines. I walked on the treadmill for about 20 minutes first. Then I got on that elliptical and it kicked my butt! I pushed myself to do 5 minutes on the first day and had to leave the gym when I was done. I could hardly walk without falling. My legs were like rubber! Learned my lesson fast. Couldn't go to the gym for 5 days after that because my legs and butt muscles hurt so badly. The next time went to the gym, I only did the elliptical for 2 minutes and that was more than plenty. You might be different, but just use some caution at first. Listen to your body! Good luck!

[Jeffie Beck 57]

If you are just starting out, I think what you have here might be a bit much. I'd first start with a pretty brisk walk on the treadmill, just to get warmed up. If you can do 10 minutes, then look at doing something else. I would limit myself to 30 minutes at a time. The reason that I say this is that many and most people, start out with a lot of big goals and realize that they can't do that much and get frustrated and then stop. If after that 30 minutes you feel like you can do more, then that's fine. Do 35 minutes the next day and then so on. Stretching or Yoga is always a good idea. Do some stretches before hand and some after. The bottom line is only do this in small bites and don't get discouraged. It takes a bit of time to get the body to accept that fact that you are going to get into better shape. It will rebel and you have to stay strong. Go slowly at first then it over time you can become a fierce gym warrior.

Hi JohnLatte, thank you so much for your kind response! I appreciate the encouragement. I definitely think you're right. Rather than plan my entire day at the gym, I'm going to plan it in 10 minute increments (5 minutes if 10 even proves too much). I'm going today (worked late yesterday and couldn't make it) so I'll be sure to report back how it went!

[Jeffie Beck 57]

I was in the same boat you are in last summer. Joined a gym. I thought I'd do 15 min on the elliptical. Then the treadmill and a few weight lifting machines. I walked on the treadmill for about 20 minutes first. Then I got on that elliptical and it kicked my butt! I pushed myself to do 5 minutes on the first day and had to leave the gym when I was done. I could hardly walk without falling. My legs were like rubber! Learned my lesson fast. Couldn't go to the gym for 5 days after that because my legs and butt muscles hurt so badly. The next time went to the gym, I only did the elliptical for 2 minutes and that was more than plenty. You might be different, but just use some caution at first. Listen to your body! Good luck!

Thanks ppasjm for sharing your experience, that's exactly what I was looking for. I know there are plenty of people who have been working out (even if not consistently) before surgery and their experiences would be very different than mine. I'm definitely taking your and JohnLatte's lesson to heart. I'm going to plan in small 5 or 10 minute increments at a time. I'm going to push myself but not bc I want to reach a "time" limit, as I get in better shape I'll be able to push like that. The idea is I want to be sure I can return to the gym and go regularly so I'm going to avoid being too fervent my first few days out. Just gonna start to get the hang of things. After I go today I'll be sure to report back and let you guys know how I did! Thanks again.

[Aries 95]

I got some 5 pound hand weights. In the evenings, when I'm watching tv, I grab those and do some weight training exercises. Do that for 15-20 minutes and I dont feel so bad for watching TV

[Jeffie Beck 57]

So i went to the gym yesterday for the first time. I started by stretching for about 5 minutes, mostly my legs, arms, and back. I then went to the treadmill to limber up. I was able to do 22 minutes...I did the first 18 comfortably and then lightly jogged for about a 1/5 minutes (maybe less). The rest of the timie was a cool down walk. It was a challenge, but it got my adrenaline going. I also got on the elliptical and did 5 minutes on the lowest setting. I burned a little over 130 cals on the treadmill (see pic below), not sure what I burned on the elliptical but I am so happy I was able to even do that little bit. Today, I'm at work with no soreness whatsoever and feeling pumped to go back tomorrow. But I'll keep you all posted.

Thanks so much for the awesome feedback (definitely gotta get my hands on those hand weights @aries!!). Not sure when I'll start to include strength training like weights to tone my arms (I know that's when the soreness will really start) so any suggestions there are welcomed!!! Thanks guys!!

[kw2walker 211]

Walk.

When I walk in the door of the gym if I don't want to use the equipment I walk. I started with just getting on the treadmill and going until tired, then I set goals, 15, 20, 30, now I can walk 45mins., for the speed I go I get 2 miles in.

Don't over do it, but do it. Walk and let the rest will follow.

[mariamitani 405]

I also just started exercising last week. I started with walking 2.5 on treadmill 5 minutes then went up to 3.0 for 15-20 more minutes. I did that for 3 days last week and added 30 minutes of weight lifting nothing heavy. I worked upper body and lower. Yesterday I overdid it and got sick, I had to lay down and weight till my body got back to normal. The most important thing is to start slow and increase a week at a time. Always listen to your body it will let you know if you are pushing your self too hard. I also use the heart rate moniter on machines to make sure my heart rate is in a good range. Good luck

[johnlatte 1,232]

So i went to the gym yesterday for the first time. I started by stretching for about 5 minutes, mostly my legs, arms, and back. I then went to the treadmill to limber up. I was able to do 22 minutes...I did the first 18 comfortably and then lightly jogged for about a 1/5 minutes (maybe less). The rest of the timie was a cool down walk. It was a challenge, but it got my adrenaline going. I also got on the elliptical and did 5 minutes on the lowest setting. I burned a little over 130 cals on the treadmill (see pic below), not sure what I burned on the elliptical but I am so happy I was able to even do that little bit. Today, I'm at work with no soreness whatsoever and feeling pumped to go back tomorrow. But I'll keep you all posted.

Thanks so much for the awesome feedback (definitely gotta get my hands on those hand weights @aries!!). Not sure when I'll start to include strength training like weights to tone my arms (I know that's when the soreness will really start) so any suggestions there are welcomed!!! Thanks guys!!

Awesome Job!!!! Really great work, just keep at it and add a little more as you go!