I need help with a routine.

[BAMAVOO]

I am limited to lifting 50 - 70lbs max.

My routine is as follows. I walk for 12 minutes then use machines at the Y to work out. The only thing I do that is not a machine is some dumbell curls and squats. I workout for about an hour, then do 15 - 20 minutes on the eliptical. This is done on Monday, Wednesday and Friday. Tuesday and Thursday I do 4 miles on the stationary bike and 25 - 30 minutes on the eliptical.
I switch between doing 3 sets of 12 and 5 sets of 5. Some days I just lift until I get tired and do it again. Not sure what way is best.

I want to lose weight and my diet is changing for the better.

My main concern is the limited weights I have to work with as I had surgery and they said not to lift more than this until they said I could.

 

[SociallyChallenged]

What surgery did you have and how long ago? Many MD's have no idea how beneficial rehabilitation is or how long you should wait before actually starting rehab. Also, if it's just one aspect of your body, you can just focus on other parts. That is, unless it was visceral or brain surgery.

 

[BAMAVOO]

I had quintupel bypass surgery. I am sure they know how long to go without lifting more than they say.

 

[SociallyChallenged]

I had quintupel bypass surgery. I am sure they know how long to go without lifting more than they say.

Well, they do in this case. I assumed you were dealing with an orthopedic injury. Your arteries have proven to be clogged to the extreme. I would completely advise against ANY heavy weight work (so no sets of 5) and focus on lighter work between 10-15 reps. With heavy weights, the human body naturally completes the Valsalva maneuver, which increases blood pressure heavily. With patients such as yourself, an increase in blood pressure can very easily remove one of your pieces of plaque. That plaque will very likely occlude blood flow to whatever blood vessel it gets caught in (typically the heart, brain, or lung - all resulting in terrible consequences). These result in heart attacks (myocardial infarcts), strokes (cerebrovascular accident)s, or pulmonary emboli.

You can still lose weight with cardiovascular exercise and light weight work. You will just have to keep your diet in check, measure everything, and record your caloric intake. You can follow the initial instructions in the fat loss sticky for that.

Also, as far as my credibility goes (since I don't see you around here much), I'm an exercise biologist and have been trained in exercise prescription for pathological patients so I'm not just trying to scare you.

 

[BAMAVOO]

Well, they do in this case. I assumed you were dealing with an orthopedic injury. Your arteries have proven to be clogged to the extreme. I would completely advise against ANY heavy weight work (so no sets of 5) and focus on lighter work between 10-15 reps. With heavy weights, the human body naturally completes the Valsalva maneuver, which increases blood pressure heavily. With patients such as yourself, an increase in blood pressure can very easily remove one of your pieces of plaque. That plaque will very likely occlude blood flow to whatever blood vessel it gets caught in (typically the heart, brain, or lung - all resulting in terrible consequences). These result in heart attacks (myocardial infarcts), strokes (cerebrovascular accident)s, or pulmonary emboli.

You can still lose weight with cardiovascular exercise and light weight work. You will just have to keep your diet in check, measure everything, and record your caloric intake. You can follow the initial instructions in the fat loss sticky for that.

Also, as far as my credibility goes (since I don't see you around here much), I'm an exercise biologist and have been trained in exercise prescription for pathological patients so I'm not just trying to scare you.

Appreciate the info. I had the surgery done is March, so it has been eitght months. I have been walking and using other methods of cardio, but really want to add resistance training.

My main concern is with the low weights, I will never be able to lose what I want or need. I will monitor how my progress goes over the next few weeks to see if I am losing or at least looking better.

 

[douglasb]

Your diet will determine weight loss more than anything.

 

[SociallyChallenged]

Appreciate the info. I had the surgery done is March, so it has been eitght months. I have been walking and using other methods of cardio, but really want to add resistance training.

My main concern is with the low weights, I will never be able to lose what I want or need. I will monitor how my progress goes over the next few weeks to see if I am losing or at least looking better.

There are many people who lose weight without resistance training. The hard part is that you're likely gonna have to stand being a little hungry. Weightlifting doesn't regulate your hunger hormones like aerobic exercise does so it's a bit easier to do. You're just going to have to focus intently on your caloric intake - you can do this whole thing with just dietary modifications.