Gym ?

[AJP1243 46]

What is your gym routine looking like. I am 7 weeks out. (SD 12/15) Can someone give me a 45 min gym routine. Example 15 mins exercise bike 10 min rowing machine. Ect. I need like a play by play. I went to the gym today and some lady was lifting very heavy weights and walking with them. I can't do that yet. So any help is much needed. Thanks in advance!

[BeagleLover 1,020]

I suggest starting aerobics: alternate between treadmill and stationary bike for 10 minutes to start, increasing by 10%/ week. I now do 45 minutes per day.

Next, I alternate on weight machines. I do arms and abs one day; legs and abs the next. I started at the lowest setting for each machine, gradually increasing the weight when it started to feel easy. I do one set of 12 on each machine.

Alternating helps you avoid over training injuries by giving your muscles time to recuperate.

Have fun!

Edited February 11, 2015 by BeagleLover

[AJP1243 46]

Thank you. I feel like I look like I'm lost when I'm at the gym. Your suggestions seem right up my alley!

[AngelaE 104]

Hi there, I do about 60 minute workout, 4 times a week. I may power work 7mph on the treadmill with 4-6lbs weights, just to tone up on arms for 15 minutes, then run for another 15 minutes at 10-11mph. Then on the step, bike or rowing machine for another 15 minutes. I change my exercise routine every day, to jogging on the treadmill for 30 then 20 of weight training. This way I keep tricking my body not to stay comfortable with my workouts and not stall. It seems to work.

I started my workouts after surgery doing 10 minute ls on 3 cardo machines and increased the intensity as I improved. Then 10-20 minutes using weights or kettle bells.

Good luck.

[Sweetiepants 9]

I am apparently very out of shape. I am trying to work my arms and I am having trouble with the lightest weights I can get my hands on. I do go on the treadmill for 30 minutes and then hit the weights--take it slow and build up week by week. I try to get to the gym 5 days a week.

[AJP1243 46]

Thank you all. I have started out slow but my energy keeps me only at the gym for about 30-40 mins. I am nervous about the weight machines that my gym has. They are so intimidating. I feel like everyone is staring at the fat girl trying to use the machines. Even though I have lost 45 pounds. It is a mental thing just need to get over it. Hahaha

[MeAndTinyTina 241]

I know this isn't for everyone, but if you can afford to, try to find a gym with exercise physiologists. These are trainers who have 4-year degrees and really know their stuff. They usually work at smaller gyms that cater to older people, but where I go there are some younger ones there too. I pay $55 a week for my one-on-one training and that gives me unlimited use of the gym as well. I figure I used to eat in the work cafeteria every day for about $7, plus going out for dinner at least once of a week, take out, expensive coffees -- it all added up. Now I spend the money on my excellent trainer instead.

I go usually 5X a week. My progress has been amazing. My body is re-making itself. I look like a lost a lot more than 70 lbs. I have very bad knees and they make sure that I don't hurt myself. Started going 2 weeks after surgery. I have a body composition scale at home and since the surgery I have not lost any muscle, which is unusual with rapid weight loss. In fact I have substantially increased my % of muscle and lowered my % of fat. To me, this is more significant than only dropping pounds. My balance has improved so much. I didn't know how unstable I was when I was heavier. I walked like an old lady. Not any more! Another thing I like about going to the gym is that it gets me out of the house in the evening, which is when I tend to start grazing -- not that I'm really hungry, just habit in the evenings.

I'm doing more strength and flexibility than cardio. My trainer feels that with the sleeve and the restricted calories, I'll loose weight anyway. But with building muscle, I'll be better able to burn off fat even at rest, which will serve me well when I'm out of the honeymoon stage.

Ellen

[Healthy_life2 8,330]

@@AJP1243

This is what I do..I'm no expert.

I started by walking for 30 mins a day. I am now doing Cardio one hour 5 days a week. Adding weight training 3 day's a week for an hour.

Cardio: Start at resistance on the machines that you are comfortable with. bump the resistance up every week. Mix you're cardio routine up on different machines everyday.

Elliptical: works the lower and upper body. Burns lots of calories. easy on joints.

Bike: Not much instruction needed.

Treadmill: ( Still my favorite) I started walking 30 mins. Next was jog/walk for an hour. to now jogging an hour.

Ask you're gym staff for help using any of the machines at the gym. (That is what they are there for) Try them all out you never know which ones you like and work for you.

Weight lifting: Warm up with cardio at least 20 mins before

When I started I had no clue what I was doing. I lifted a half hour 6 days a week. (Do NOT do that) I get four free sessions with a trainer each year at my gym. You have to give you're body time to rest and heal between lifting. His suggestion was 3 days a week. I am doing an all body lifting routine.

Start at a weight you are comfortable with and increase when you feel comfortable to lift more

Chest press

Squats holding a kettle bell or hand weights

Back and chest pull downs

Leg lifts

Crunch ab machine

Rotating core machine

Yoga ball crunches

Yoga ball glute press

Curls

Triceps kick backs

After my workout I stretch