3 Back surgery's Newbie and looking for advice on cardio and work out!!

B

Bmatlock

0
Hello everyone,
I am 33 years old and used to work out. I just spent a good chunk of change on some new equipment (Tread mill, recumbent bike and a Weider C670 Gym-Used). I have to be VERY careful on what I do because of the Artificial Disc replacement (My last surgery in April of 2005) I had in my back. I have had 3 surgeries since 2003 and the doc said that I am good to go, but be VERY careful. I need some one to point me in the right direction for a routine with cardio and weights. I can’t do any abs or stuff like that which is pretty disappointing. I may be able to do them in the future, but I want to stay away from those for now. I also started taking Hydroxycut and eating right again.

Brian
33 years old,
315lbs
6’3 tall

Second is my wife. She is 11 weeks pregnant. What kind of workout can she do? She is looking for a cardio and workout also if you could help.

Amy
26 years old
5’9
250 or so I guess (She won’t tell me ;O) )


We are trying to do this together so maybe someone or a few people could post and give us separate programs, one program together, or just some great advice.

Any help would be appreciated very much

Brian and Amy
 
This is a scary time because you are so vulnerable but at the same time you clearly need to do something. For cardio I would reccommend an eliptical which means that you are using your arms and legs simultaneously. This means that you are useing your entire body but nothing is working too hard by itself.

For weights I would reccommend sets of fifteen to twenty rep sets focusing on small muscle groups namely biceps, triceps and calves. When your body is strong and you have a good feel for exercise again you can incorperate chest shoulders back and legs as you feel ready. Again use light weights so you are less likely to hurt anything and as you rely on your small muscles to carry your larger muscles your body can get into a safe healthy balance. This lighter routine will probably be less intimidateing for your wife who can work in with you and not worry about feeling inadequate.

be strong and feel good
 
Before I got hurt in 2003, we weren't doing much for a work out may be walks once in a blue moon. We have only been married for 4 1/2 years. So you can easily say we didn't have one. She would walk on the treadmill and thats about it. So all this is pretty new to both of us. I always watched what I ate and she did too. But when your home hurt with nothing to do, it's reals easy to get into the lazy mode like we did. I gained over 60 lbs and I am sure she's not too far behind me ;O) SHHHH!!!

Brian
 
Hi Brian.

Please pass this information onto your wife. During pregnancy it is very important that the mother maintain a similar fitness routine during pregnancy as to prior pregnancy. This means pregnancy is not hte time to start some crazy 7 day a week fitness program.

The follwoing information is taken straight out of my NASM Personal Training textbook.

During pregnancy it is important to focus on flexibility and core-stabilizing training. Make sure after the 12th week the mother does not do any exercises on her back or on her stomach!

It is very important that the mother performs some physical activity to prevent the common symptoms of swollen legs, varicose veins, hypertension associated with pregnancy.

Best program is (according to NASM)
Cardio 3-5 x week, best is tredmil walking, cycling, elliptical
Duration 15-30 min per day
Flexiblity Static stretching, self-myofascial release (self-massage or rollers)
Resistance Light weights 12 -15 reps

For swollen legs you can raise legs so they are higher than your heart...i.e laying on your back and putting pillow under legs/feet.

Good luck!!!
 
She is only doing cardio on the bike and treadmill (I.E 30 minutes on both per day) She doesn't plan to do any 7 day fitness program. She just wants continue doing what she is doing. I wouldn't think the the tredmill and bike would hurt her. She is not doing anything on her back or stomach though. She knows better. I will pass the info on to her.

THANKS,
Brian
 
When I was pregnant (not that long ago, since my daughter is 5 months old :) ), my OBGYN suggested walking 30 minutes a day, nothing more.
 
Hi Brian! I just wanted to throw this in there. When I was pregnant my OB/GYN also suggested walking for me, nothing more really only because I wasn't real active to start with. But also, he mentioned something about the body temperature not getting to high. I cannot for the life of me remember what exactly was said though..sorry! Have her talk to her doctor.
 
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