Starting Exercise Again After Surgery

[FrugalSue]

I found this forum and all of you nice folks the day after I had arthroscopic knee surgery, which was about 25 days ago. I've lost 18 pounds so far by just keeping track of what I'm eating and making better food choices than I have in years. I am eating 1500 or less per day, and I'm tracking what I eat on Fitday.com. I'm also taking some supplements, mostly in the form of phyto-nutrients, calcium with magnesium, and fish oil.

The first 17 pounds came off pretty easily, but then I stayed the same weight for a week. It was clear to me that I needed to start exercising if I was going to be able to keep losing weight, but I was really afraid to go to the gym. I was afraid it would hurt, because simple everyday activities such as doing laundry or vacuuming or driving were causing me pain.

Well, today I overcame my fear and went back to my health club for the first time in a very long time, and I am so happy that I did! I looked over the machines that I used to work out on, and concentrated on the ones that will strengthen my leg muscles. I used to be able to set some of these machines at much higher weights, but now I am starting with really low weights and taking it slow. And it felt great!

I did several of the circuit machines that exercise the quads, glutes, etc., and I also did about 10 minutes on a recumbant stationary bike, with the seat set way back so I didn't have to bend my knee too much. Then I took a walk in the lap pool for about 15 minutes. And then I sat in the hot tub, which was wonderful! At the end of my little workout, I was totally pain free.

I didn't get any truly aerobic exercise, and I probably worked off only 100 calories...but I am so happy to have made a start! I'll report back and let you know my progress. I'm planning to go to an arthritis swim class this week, as well as working out on my own.

Sue

[Missy]

I'm very glad to hear you are hitting the gym again. I would agree that taking it slow is the best route to go for now since you don't want another injury. I also wanted to comment again and congratulate you on your weight loss so far, you are doing a terrific job!

[Trying4Thin]

I am impressed! I wouldnt be discouraged that you hit a plateau so soon. 18 pounds is a lot of weight when you actually stoop down to lift it. Your body is just catching up with everything. As I am sure you know; having surgery sets you back a few pegs and your body needs time to readjust. I have heard that particular surgery you had is extremely painful. I am surprised that they didnt have you do any PT to reacclimate your knee. But seeing as you were in great shape before the surgery, that can only help you. Sounds like you are picking up right where you left off. Just take it slowly. I dont think you want another surgery for a blown out knee.

All exercise is good. I never used to believe that until I got a heart rate monitor and began experimenting. The higher your heart rate; the lower your fat burn and higher the calorie burn. The lower your heart rate; the higher the fat burn and the lower the calorie burn. You want to burn fat. So by saying that you only burned 100 calories; maybe so, but you most likely burned the majority of it in fat calories. Fat loss = inches lost. THAT is a great thing and it will get you into smaller sizes. Even if your heart rate isnt elevated, you can still burn a good amount of fat calories. For example: I can bike slowly for an hour on my stationary bike, not even get into my fat burning zone, and still burn 100 calories/60% fat. (60% is the highest you can burn in a workout.) So all movement is good movement. Slow and steady wins the race. However, if after you are done fat burning you want to blow off some steam, go for it. It's fun to see what you are really capeable of. As you further condition, you will be able to do more and more. At any given moment; we are a heck of a lot stronger than we give ourselves credit for. Never be afraid to both find and stretch your limits of what you think you can and cannot do.

Cheering you on!

[FrugalSue]

Thanks for all the encouragement! I never knew that thing about working out slowly burning more fat. Yay! Sue

[FrugalSue]

Well, my initial workout ended up causing me some pain that kept me awake at night, so I am really aware that I must take baby steps in returning to fitness.

I am signed up for an Arthritis Swim class that meets several days a week, and in between times I am walking in the pool. I'm going to hold off on doing circuit training for a few weeks.

Tonight I was invited to a birthday party and I decided I would rather go spend time in the pool than be tempted by a bunch of food. I will call the birthday girl tomorrow and explain. I know she will understand--she used to be my sponsor in A.A. years ago, so she certainly knows about having to make tough decisions sometimes! Being new on this weight loss journey is similar in a lot of ways to being in early sobriety.

Off to watch "Heroes" with my teenage daughter!

Sue

[Jules]

Hi Sue, Your posts have made ma smile so much! Fantastic job. Are you watching this season of the Biggest loser? There's a contestant with major knee problems that prevent him doing most of the activities, yet he lost the most weight last week! He's an inspiration. You're doing great -and those water classes sound just what you need. I go to water aerobics atleast once a week and love it. It's a great workout, it's fun, and I don't have to worry as much about hurting myself. I'm 26 but that classes are mostly made up of older women than me 40-60's, but it's fantastic! Those ladies in the pool are speedy and quick -I have ot work hard to keep up! You're going to get a great workout and I hope your class is as much fun as mine. Great to hear from you and keep using fitday as well! You're doing amazing.
Cheers, Jules

[FrugalSue]

Thanks for the encouragement, Jules. Yes, I'm watching BL religiously! And it is an inspiration to see that guy doing so well, despite his injury.

Tomorrow I go back to see my surgeon for a check-up. I'll let you all know what he says about how I'm doing.

Sue