Exercise post-op

[PCOS_Mama94 13]

Hi Everyone!

Im 11 weeks post-op tomorrow and have recently started regular workouts at home.

Ive done personal training and dance in the past and am now mixing in strength, cardio and stretching into my routine. Hoping to get back to the flexibility i had a couple years ago!

Id make sure to warm up first and stretch both before and after my workouts.

But since the surgery i find im more sore for longer when i do my strength workouts! I also have found that i cant do as many reps! Is that normal?

I did my last strength training on Thursday and its now Sunday and still sore! I used to be able to do 15 reps/ 3-4 sets but now can barely manage 5 reps!! I guess thats something ill have to work up to!

Also, what does your routine look like now?

Mine is pretty much based on what i used to do. Every second day I would focus on weights and focus on cardio the other days. But with how sore i still am after my last strength session im thinking of changing that up a bit?

Any tips? Advice?

[Hop_Scotch 1,630]

It's going to take some time to return to your prior fitness/strength. Maybe you need to back of a little even more..you are not going to achieve what you used to right off.

[GradyCat 3,695]

You're barely 3 months post-op and while you may be recognize it, your body is still healing. Don't overdo it. It'll come with time. Do what you can.

[AnotherGuy 66]

6 hours ago, PCOS_Mama94 said:

Any tips? Advice?

I am almost 8 weeks post surgery. Like you, I incorporate strength training and cardio every week. At the moment, I do cardio five days per week and I do strength training three days per week. One day per week, Tuesdays, I have a complete day of rest. Did I mention I love Tuesdays?

It is my opinion that it is very difficult to build muscle while losing weight. To build muscle, your body needs the raw materials (food) for which to build muscle. While losing weight, your body has a calorie deficit...or in other words, a lack of food. Therefore, it is very difficult to build muscle while losing weight.

Perhaps a good goal might be to maintain as much of the muscle you currently possess through strength training. As you lose weight, you will be losing fat and keeping lean muscle. And muscle burns way more calories than fat.

Odd fact of the day: According to Harvard Health, adults lose 3% to 5% of their muscle mass each decade after the age of 30. (This is the reason we get fatter as we get older even though we eat the same amount.) 🤔