question(s) on exercising

[MADE IT 2 MY GOAL..OH YEAH 0]

OK, I recently (finally) joined a gym. I have been going for about a month and I am 4 months post op now. I go 3 nights a week. I start out 10 minutes of walking on the treadmill and another 10 on the exercising bike. Then I do 3 sets of 10 working on my inner, outter thighs, 3 sets of ten with my leg crunches, 3 sets of ten on my calfs, and 3 sets of 5 on my arms. I think I pretty much have it all covered except for one part. I need to start working with my belly. The gym I go to only has one piece of equipment to work on for the belly and you have to lay down (almost upside down). To me, (someone that still has a big belly) its very intemadating. My question is, does anyone out there have any tips they can send my way on how to do these crunches (whether in a gym or at home) without hurting myself? If so, can you please send them my way?

[Mississippi Gurl 0]

OK, I recently (finally) joined a gym. I have been going for about a month and I am 4 months post op now. I go 3 nights a week. I start out 10 minutes of walking on the treadmill and another 10 on the exercising bike. Then I do 3 sets of 10 working on my inner, outter thighs, 3 sets of ten with my leg crunches, 3 sets of ten on my calfs, and 3 sets of 5 on my arms. I think I pretty much have it all covered except for one part. I need to start working with my belly. The gym I go to only has one piece of equipment to work on for the belly and you have to lay down (almost upside down). To me, (someone that still has a big belly) its very intemadating. My question is, does anyone out there have any tips they can send my way on how to do these crunches (whether in a gym or at home) without hurting myself? If so, can you please send them my way?

Congrats slimville on all your hard work!! I'm not a fitness expert by any means, but here are my suggestions for some not so painful crunches. The first one is to get you an exercise ball and lay across it with your feet up against the wall for balance and stability. Place your hands behind your head and slowly raise yourself slightly using your abs (like a traditional crunch). I find that using the ball with this type of crunch really takes alot of the pain out of a traditional crunch you do on the floor.

The second crunch I like is to lay on your back and have someone stand at your head with their feet on each side of your head. Reach behind your head and grab their ankles for support. Raise your legs as far as you can. I try and do at least 10 reps bringing my legs straight up and then 10 reps to each side. This one really helps keep you from using your neck muscles instead of your ab muscles. Also, on the second one you might want to put a rolled up towel underneath the small of your back.

I hope I've described them well enough for you to understand what I'm talking about. Also a great place for you to get some more ideas is from any fitness magazine. Even though they have skinny beautiful women demonstrating each exercise, they still have alot of moves in the mag that us "fluffy" gals can do also!! Good Luck!!v:thumbup:

[Bobbie155 0]

I can't bring myself to go to the gym yet because I'm still so big. How did you get up enough courage to go the first time?

[Jachut 487]

Without getting into the whole debate about free weights vs machines, I think you're WAY better off doing your ab work without a machine.

A gym ball is the best equipment, because it requires you to stabilise yourself on the ball as well as perform your ab work - which means you strengthen your entire core - visible abs, lower back, internal smaller muscles and obliques. There's so many things you can do on a ball from crunches to planks (resting on your elbow). Planks on the ground (where you get into a push up position, down onto your elbows, lower your butt so your entire body is straight and HOLD for 20), side planks, both of which you can do resting on your knees first for an easier version..... the list is endless.

Try googling for ideas and you tube usually has great visual demos of common exercises.

Even basic crunches lying ont he ground with your knees bent is going to be more effective than a machine you're not comfortable using.

[missalicia21 0]

I havent gotten banded yet but i think no one should feel ashamed to go to the gym. My BMI is 46 and although sometimes i do feel intimidated i just remind myself...This is what a gym is for!! Its for those of us who need to get in shape, for people who need to stay in shape (hopefully one day will be all of us :party:). I really like going to the gym. Try not to focus or even make eye contact with the other people. Maybe try and take an Ipod, or watch the tv. I dont have an Ipod or MP3, but watching Ellen while I'm riding the bike is always fun:biggrin:.

[Jachut 487]

Having never been super big myself, I still used to feel uncomfortable in the gym, even though people just like me always outnumbered the super fit ones. Really, there's all shapes and sizes in a gym!

Truly, if I saw someone very obese come into the gym, I would have nothing but admiration for their bravery. I wouldnt think a single mean thought about it.

Yes, people notice you're big. But to be brave enough to do something about it is admirable. Dont be ashamed!

It does help if you can find a gym with the right atmosphere though.

[bambam31 168]

I can't bring myself to go to the gym yet because I'm still so big. How did you get up enough courage to go the first time?

I was in your position once too. The thought of going to the gym and have all those fit people staring at my flabby body just was not going to happen. Well let me tell you... I was not any different than most everyone else there. There will be people there much smaller than you - and others much larger.

I have been pleasantly surprised of the mood at my gym. It's an atmosphere of motivation and determination - not judgement.

Take the plunge - along with the band it's the best thing I've ever done for my health.

Brad

[heather.vasquez 0]

Hi all I knwo how you feel .. however I have been going to the gym and I see small, medium & large people and it feels great the only thing I have a problem with asking for help with the equipment. I set my self a goal to go on Friday and walk in and ask if someone can help me. I don;t want a personal trainer I just want someone to walk me through the equipment so I can get an awesome body !!!

I'm confused on Cardio and weights I have heard 10 diff things from 10 people. I need to tone and loose weight!! How much is to much cardio and how often does one do weights :laugh: If anyone has any idea I would love some advice. I currently do 40 min on treadmill with maintaining a 144 heart rate try to burn a min of 250-350 per session so I maintain 3.5 mph .. I'm afraid to jog just yet ..lol

[bigpapa2 0]

I have yet to workout at a gym as of yet, I enjoy walking out side and working at in my home since there is snow out side right now. on the 23rd of Jan. i will be at my 6 month post op point. i just started working on my abs about 3 weeks ago. I have found this great DVD called The Core preformance. You do the DVD with a stability ball. It is a great workout. You do it at your own pace. I also do other things like lift my legs up in the air striaght while im on my back and have someone push them down tword the floor trying to give rest. and than lifting my legs back up. I also do this side to side while my legs are being pushed. I have a 8 lbs ball that i also use to do crushes and trunk twist with.

Now I also just sit and try to tighten my abs while i am watching TV for 15 minutes. The ball is a great way to workout your abs without getting on the floor...

Hope that helps you some. OH! and try a boxing DVD. The twisting while punching is great also.

[heather.vasquez 0]

I heard Kickboxing is an awesome workout and I thing my gym offers classes so I'm going to check on that.