[Karlos]

Originally Posted by chefct

Hi, I am almost 4 months post op, and an getting tired of just walking and riding a bike. Thinking about joining a gym. Any suggestions on what to start working on first?

I would recommend that you join a good local gym and get a personal trainer to work out a pro gramme that will suit your needs. I had one written for me that included the following but it might not be right for you so get some professional advice, but here goes. I have switched from this now but it did wonders for me for the first few months back at a gym

Day one
30 minutes on the stationary bike interval training two minutes at high resistance then two minutes at medium resistance

Shoulder press 4 sets of 15 reps 30 seconds rest between sets

Leg press 4 sets of 15 reps 30 seconds rest between sets
Leg curls 4 sets of 15 reps 30 seconds rest between sets
Leg extensions 4 sets of 15 reps 30 seconds rest between sets

Bench press 4 sets of 15 reps 30 seconds rest between sets

Machine rows (Back) 4 sets of 15 reps 30 seconds rest between sets

Bicep curls 4 sets of 15 reps 30 seconds rest between sets

Triceps extensions 4 sets of 15 reps 30 seconds rest between sets

Abdominal crunches 4 sets of 30 reps 30 seconds rest between sets

Day two
30 minutes swimming no rest

Shoulder press 4 sets of 15 reps 30 seconds rest between sets

Leg press 4 sets of 15 reps 30 seconds rest between sets
Leg curls 4 sets of 15 reps 30 seconds rest between sets
Leg extensions 4 sets of 15 reps 30 seconds rest between sets

Bench press 4 sets of 15 reps 30 seconds rest between sets

Machine rows (Back) 4 sets of 15 reps 30 seconds rest between sets

Bicep curls 4 sets of 15 reps 30 seconds rest between sets

Triceps extensions 4 sets of 15 reps 30 seconds rest between sets

Abdominal crunches 4 sets of 30 reps 30 seconds rest between sets

This is very much about using lighter weights and very good form with slow deliberate movements. Its for toning your muscles not building mass or strength though that will come to a degree with the training. I've now switched to a strength and mass building routine which uses much heavier weights for less reps but with two minutes between sets.

I also do three 45 minute spin classes a week and ride a road bike for a couple of hours or so once a week. The spin classes are great fun and I would highly recommend them to all

[Karen2]

Today I will be swimming for 1/2 hour.
That's good enough for me for now.
I was swimming 25 minutes so I will go 5 minutes more today.
Maybe I can push to 45 minutes. I'll see,