[DocSanae]

On the treadmill--slow and long or fast and short?
This question came up in chat, and maybe, some of you out there has the same , so here's what I replied.
Doesn't matter that much, it's the calories that do. If you are aiming for say, 100 cals on the treadmill, walk or run, until that number appears.

Something else, though, if you are a pre-op just starting on your exercise, or if you are a post op, returning to your exercise after your recovery phase, ease yourself in. Start slow and short. When you've gotten the feel that your present pace is too easy, speed up a little, maybe 5-10%, but keep the time same. Once you're used to the new speed, up the time, maybe another 5-10 minutes. When that's getting easy, up the speed again, then the time...until you get to at least 30 mins at a fast clip, for good cardio exercise.

Now, are you exercising just to burn up the calories?
Or are you exercising to increase your stamina and endurance?
If it's just to burn the cals, walking, jogging, swimming at a leisurely pace is fine.
If it's the latter you are aiming for, make sure you increase your muscles with machine training as well, and with cardio exercise, take it up to the level where it's at a fairly fast clip, at the least.

'Kay, on your way, team!! We're on the route to WIN!

[Pillows]

Hey doc, I know that you have told me that unless I work out several hours a week on the weight lifting machines, I won't have to worry about big muscles, but I did hear somewhere that more reps with smaller resistance is better for lean mass and less reps with more resistance is better for bulk. Is this accurate? I am hoping to be able to go to the gym at least once before my surgery again, because I stopped due to my teeth, then my eyes, and now my cold.....see I told you it happens EVERY time I start doing good. I think that I will just do a slight warm up on the bike or eliptical to get the blood pumping and such, then I will concentrate on the strength training. I am hoping that since my calorie intake will be dramatically less post op that the strength training will help kick everything up a notch and help keep it in place. Once I have more strength and my joints are better supported, I then plan on concentrating on the cardio for endurance and such. At least that is my plan for now, it may all change according to my doctor's reccommendations. Good luck everyone and I am glad to see this thread being picked up again.
Janae

[DocSanae]

How the muscles are reinforced, is by breaking up the muscle fibers when applying power stronger than the fibers can stand. When the fibers are repaired, the are made stronger, to resist the last power they broke under. So, since essentially, bigger resitance will break more muscle fibers, you get more bulk upon the repair. Smaller resistance will break less, and reps helps to maintain the strength, but not to increase by much.
Choose whichever suits your goal for exercise.

[Pillows]

thanks for the advice doc.
Janae

[freebird]

thanks for the advice Doc. i know after the surgery you have to walk, walk, walk...and that worries me some because just walkning one block and i'm in distress in breathing, and back and ankle pain. Now i know that will change as time goes on and i learn to walk, walk, walk.... but in the meantime how should i handle this. I don't have a surgery date yet but i've tried starting to walk every day and i don't get that far. I hate walking outside where everybody can see me huffing and puffing and wadling, And yes i know about treadmills but i don't have room for one and can't at the moment afford one as i am saving for the week i have to spend in Rochester after the surgery. So should i walk and force myself beyond my comfortable point and hate it, or do my walking to the mailbox and back in my apartment doing which i can do late at night or early in the morning to avoid seeing people. And something i remember from when i was excercising at a fitness gym daily, stetch those muscles people. You can do a lot of damage if you start a work out with out warming up and stretching those muscles, you also need to stretch after a workout to cool down those muscles. This is funny cause roo just got up and he asked me what i was doing on the net and i told him and he said that after the surgery we should look into getting a treadmill and that he would walk with me everyday if i wanted. So i'm probably going to have a coach for motivation. YEAH! Don't know how much motivation i'll need after but i know i need it now.

[christyblue]

great advice doc!!! i am hopin i will have more time for walkin soon.i work so hard cleaning everyday that i am tired by the time i think about walking but i am hopin to get over that.
huggs
christy

[DocSanae]

freebird, pre-op keep your walking in the comfortable range. No need to go beyond yourself and try to increase your distance. If you are not careful, at this moment, your weight could do damage to your joints, so keep it to the level that you maintain your present ability, makiing sure that it doesn't deteriorate. If you want to go beyond your comfortable rate, you'll have to increase your muscles, meaning you need to do some resistance exercise as well.
I would advice you to do some light weight training if you can, as well as stretch, nothing strenuous, just lifting some weights, 1lb or so.
If you've exercised at a fitness gym in the past, no doubt you can remember an exercise or two that will be within your comfort level, and that is enough for now. If you find that with daily exercise, you can make it a bit further, then increase your load.

It's wonderful that you are motivated to control your eating, and have the will to exercise, it will help you a lot post-op.

Keep up the good work!

[FemmeMode]

....I was just 'poking' around and found this old post.....

I haven't walked as much as I should be "post op"....but in the last few weeks I'm walking MORE than I have in a long time. I have to b/c if we need anything...I have to 'hit the pavement!'~

Anyway...I've noticed that my stamina has increased...but, I'd like to eventually get to my pilates or yoga tapes....we'll see....maybe I might even do my FIRM....hmmmm? Now that's a thought.....

[Ciren]

Oh! I'm so proud of myself....I walked mile and half today...tomorrow going for 3 miles.....

[FemmeMode]

Wow....you did great!

I did walk a TON yesterday....we went to Central Park Zoo with a new friend. WE walked from Columbus Circle to the Zoo on the east side....then down to Grand Army...and then to hubby's school on 42nd across from from Bryant Park.

After Bella and I took the train back to Park Slope...but still had to deal with 2 LONG blocks up the slope (wow, it was difficult).....whew! I was wornout!!

But...just enough to break the barrier...and get off that .2# to HIT THE CENTURY CLUB!!!!

I'm thrilled I hit 100# Gone TODAY!!!!!!! whoooo hhooooo!