toning/firming

[tnf0920 11]

When did you start doing toning/firming exercises? And what kind of exercises did you do?

[KingMoose 238]

I started weight-training 6 weeks post op. I have worked up to 2.5 miles on the elliptical machine at an 8 mile a minute pace, plus 45 minutes of weight training and 10 min of core training. Outside of the gym I walk 3 plus miles a day and am a HS football and baseball coach and am very active with my athletes and my children at home. Plus we are getting ready to move so I am packing and moving boxes everyday as well.

[alwaysvegas 702]

I started weight training months before surgery. Combination of core nad largest muscles and cardio.

Edited April 10, 2015 by AlwaysVegas

[desertgirl_74 114]

@@alwaysvegas

How was your recovery? I've been doing cardio and weight training since September and praying it will help in my recovery. I'm still a little over a week away from surgery.

[JamieLogical 8,710]

I slacked off with exercise quite a bit post-op. I was instructed not to do any core strength training or intense cardio until two months out, but I really didn't start up again until more like 4 months out. I now am doing the Couch to 5k program every other day. On my non-running days, I alternate between biking and resting. On all of my cardio days I do strength training, rotating between upper body, core, and lower body, depending on the day. I just use free weights an do a series of about 6 exercises, two sets of 12-15 reps. I increase my weights for each exercise every week or two.

Upper Body

Bent Over Rows

Hammer Curls

Tricep Kickbacks

Dumbbell Flys

Lateral Raises

Wall Push-ups

Core

Crunches

Reverse Crunches

Bicycle Crunches

Side Bends w/ Dumbbells

Back Extensions

Pendulum

Plank (hold as long as possible)

Lower Body

Single Leg Squats on pillow w/ chair

Lying Single Leg Raises

Lying Abduction

Lying Adduction

Bridges

I do about 5 minutes of stretching after each workout.

[KingMoose 238]

My workout regimen goes as such:

20 minutes cardio on the elliptical at an 8 mile minute pace

CHEST AND TRICEPS:

incline dumbell press 4 x 10-12

flat bench dumbell press 4 x 10-12

flat fly 4 x 10-12

push ups regular, military,diamond 3 x 25

tri press with rope Handel 4 x 8-10

" " with Z bar 4 x 8-10

overhead tri press 4 x 10

SHOULDERS, BACK, AND BICEPS:

Overhead dumbell shoulder press 4 x 10-12

front/lateral raise 4 x 10-12

Lat pull downs 4 x 8-10

LAT rows 4x 8-10

single arm dumbell rows 4 x 10 each arm

upright rows with Z bar 4 x 10

shoulder shrugs 4 x 10-12

dumbell curls 4 x 10 per arm

hammer curls 4 x 10 per arm

Z bar preacher curls 4 x 10

LEGS:

squat jumps with medicine ball 4 x 15

Leg press 4 x 10

quad extensions 4 x 10

hamstring curls 4 x 10

lunges with weight 4 x 15 per leg

calf raises 4 x 15

all exercises 30 second rest between sets.

I do one section per session on a 3 day split. So chest and tri on Monday, back big and shoulders on Wednesday, and legs on Friday. On my days off I still walk about 3 miles a day. On workout days I still also walk 3 miles on top of my cardio.

[Pepper123 320]

I start before surgery, my doc suggested i walk 8 miles one day a week. On other days i go to the gym 6 days a week. Treadmill for 1 hour ,step 20 minutes, eplliptical machine 20 minutes and free weights !!