Finally Started to Excercise

[Danny Paul 761]

I'm nine weeks post op and I decided that I'm ready to get into the gym. So, I go into the gym yesterday to find that my membership had lapsed. The young lady behind the counter renewed it with no problem and off I was to the treadmill. I used to do 30 minutes at 2.5 MPH with a 6 incline. I never ran just walked. Well, I started out with 45 minutes at 4MPH and I incorporated jogging into my routine. I couldn't jog with the extra weight but now, my breathing is better and my legs don't hurt. After the treadmill I started slowly on different weight machines so I can eventually build up my muscle mass. In the past after the treadmill I had no energy to even look at the weight area of the gym. I'm hoping to expand on the golden ticket I was given by eating right and finally incorporating a steady routine of exercise. If anyone has any workout tips for a senior please feel free in commenting.

[cbc1975 14]

Just a suggestion, weight lift first , then cardio. Weightlifting first will burn the immediate energy available and doing cardio after will attack the fat for energy.


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[Sosewsue61 3,185]

I always did 15 minute warm up on treadmill, a little stretching, then weights. I disagree doing weights first because as a fellow senior you don't want cold muscles - quickest way to injure something.

And work upper body one day and lower body the next, alternating.

Edited November 4, 2017 by Sosewsue61

[brightfaith 187]

You can do a short warm up on the treadmill, then lift, then do cardio — that is what I was taught by a trainer as best practice.

[belinda401 116]

I have always done my treadmill first to get the heart rate up and then went to weights. I am in week 3 since my surgery and would like to get back in the gym but I am only able to get about 300 calories in (on a good day) so I figured it's probably not the best idea.

[Berry78 4,261]

I'll pile on with my own advice. (It's funny how everyone has a different system). I haven't started going back to the gym quite yet, but when I do, this is my plan:

Weight lifting:

You want to have at least 2 days of rest for every day of work. You HAVE to let the muscles recover and rebuild, and it takes more than a day to do that. By keeping the workout days to the following schedule, the muscle groups each have 2 and 3 days for recovery.

I separate upper body from lower, mostly so I can get out of the gym in a reasonable amount of time.

Monday and Thursday: Upper Body

Tuesday and Friday: Lower Body

I like the "Body for Life" system of start with 12 reps at a very easy weight, then progressively increase weight and decrease reps until you are at maximal effort with 4 reps. The 12 easy reps IS a warmup for those muscles, so no extra warmup is really necessary. You sit and do each rep right after one another, no real rest in between.

So for example:

12 reps: 5lbs

10 reps: 10lbs

8 reps: 15lbs

6 reps: 20lbs

4 reps: 25lbs

Keep a journal of what you do each time, so you can modify the weights based on how you felt. If you can't finish 4 reps at the highest weight, then you keep doing the same routine until you can finish it, and feel like you could have done more. The next time, start a bit heavier at the 12 reps level.

Here's the important thing: When you start a weight lifting program, begin with the lightest weights available. If the whole thing is too easy, just increase the weight the next time you go. That way there is very little risk in hurting yourself. With a very light weight, you can concentrate on doing the lift with the correct form.

Cardio:

I do a 15- 20 minute cardio after lifting on weight days, and 45 minute cardio on non-weight days. I set my exertion to my optimal heart rate. Always best to err on the side of too little exertion than too much, especially at first.

[Danny Paul 761]

A big Mahalo for all of your comments

[jennypenny1998 41]

That's awesome that you are back at the gym! I'm 3 1/2 weeks out so I haven't been able to go but am definitely looking forward to it. How do you feel? Any discomfort?

[Danny Paul 761]

Jenny, no discomfort or pain. I'm going slow and steady. Not taxing myself