Fitness Plan ideas

[OneCessnaFlyer 1]

Great topic and a great way to get workout ideas. For me, I am 2 weeks post op today. I have started a walking program to build up my strength. For now, I walk on the tread mill in 10 minute intervals about 3 to 4 times a day. At work, my boss and I measured out the warehouse and 9 laps around the outside lanes of the warehouse equals just over 1 mile. Well, the first time I tried it I thought 9 laps was no big deal..lol I did it, but was worn out the rest of the day. So, The rest of the week I walked 4 laps everyday. This week I am going to add a lap and walk 5 laps. Next week 6 laps and so on. Oct 1st, I plan on starting the Couch 2 5K program. I am also looking for a bike to begin riding. I used to love riding and I am very much interested in getting back into it. I will just be glad to get my strength and stamina back up to normal, but I am not letting it slow me down.

I bought the Couch-to-5k app for $2, probably one of the most useful purchases of the year! Turns out, is is easier than it seems. I also bought a bike, haven't ridden is yet, but I will. May I suggest looking on Amazon for a bike? I got a helluva deal on a hybrid bike, it was $200 less than d**k's, d**k's being the cheapest in my area.

I was sleeved 8/8/13 and noticed there is apparently a sweet spot. For me, 1000 calories a day and 30 minutes of moderate cardio, and I will lose about a half pound a day.

It looks like you are dropping weight very fast. What's your secret weapon?

[OneCessnaFlyer 1]

Hi guys I am only 2 weeks post op and only do around an hour an a half walking per day and 5kilo hand weights. You all seem lovely and have given me ideas on what to aim for in my exercise;-) What did you guys start out doing exercise wise after your surgery?

Walking, walking, walking . . . I was told it was crucial to my success, I though people telling me to walk when I was so sore were wrong- among other things. =) Turns out, they were right on! A few minutes a day, a few times a day for about 2 weeks made a huge difference.

[mvickyway 256]

I am doing c25k App 3days a week usually Tue, Thu and Sat.

Hike on Sunday with my sister for our fun exercise.

I was doing squats and lunges and arm exercises in am but need to incorporate that again, at least on off days.

[adcrag1 15]

I am over a year out I do cardio (elipical, spinning, swimming laps) 3-4 days week and free weights 2 days. I have added riding my bike 45-50 minutes through neighborhood. I found biking in the gym is a lot different that on street. Results are great & I just move whenever I can.

[Sleeved in Seattle 280]

Just finished day 2 of my return to strength training after two months off post surgery (and Paris!). Yesterday was upper body, today was a combo of bosu squats, leg/calf presses, shoulder presses and tricep work.

It's a bit horrifying how much strength I've lost in a relatively short amount of time. :-(

I ate an Oh Yeah bar after the workout, thinking it would be a good mix of carbs and Protein to refuel, but within 10 minutes I started cramping up and had to dash to the bathroom. Guess I need to find something easier to digest?

[adcrag1 15]

Hey Sleeved In Seattle, congrats for return to gym. Take it easy, the bar was too much for your new stomach. Try Protein Drink instead. When I went back after surgery, I had to remember not to drink to fast or to much without pain. You'll figure out what works for you

[Sleeved in Seattle 280]

*whimper* I just finished a 90-minute beginner's karate class. Which I think was about a month too soon after surgery. I'm not going to be able to move tomorrow.

[adcrag1 15]

Hey exercise is suppose to help us, not hurt us. If you workout to soon you're putting yourself at risk for complications. So everyone be smart get doctors clearance & start smart!! Have fun the gym is not going anywhere. Good luck

[Sleeved in Seattle 280]

At 9 weeks I've been completely cleared for any and all workouts (and food). I just don't have my stamina back. Easing into physical activities gradually has never been one of my skills.

[adcrag1 15]

Starting slow but steady is the trick. I have added different stuff to find what I like. Bike riding in my neighbor is my latest. Its harder that riding in the gym, my legs are getting tighter.

[chocolatetye 44]

13 months out. I had previously been doing zumba and turbo fire but I recently discovered zuzka on YouTube and I love her. Been doing her cardio and just got the strength training DVD set.

[adcrag1 15]

Sounds like you are taking care of business!! I swear by strength training. It really helps make the loose skin in arms look better.

[Fiddleman 4,376]

Sounds like you are taking care of business!! I swear by strength training. It really helps make the loose skin in arms look better.

Yup - agree with that statement so much! I also think metabolic conditioning and HIIT type workouts help a lot also. Sprinting (not just the running type) is so good for your overall health.

[planetheather 137]

I'm two weeks post-op today and I've been walking since I woke up in my room. When I got home (2 days post op), I could do 1/2 mile/hour on my treadmill for 5 minutes. But I did that 8-10 times a day and added a minute every day to each "workout" and then started adding speed and finally incline. I'm now doing 45 minutes at 2.5 miles/hour on "hills" two or three times a day. I work from home when I'm not on the road, so I can maintain this schedule until my next trip at the end of the month. I'm very much looking forward to being cleared for weights again. I carry a set of resistance bands because most hotel gyms are pretty limited. Thanks for creating this thread, I'm always looking for ways to add some variety.