Some encouragement, please

[Abbey Marie]

I went to “the gym” last night with Russ, and did some exercise. It’s been a long time for me (he goes regularly), so I didn’t break any records or anything, lol. I did 5 miles on a recumbent bike, and about 20 repetitions on a machine that works on your arms. That was with just 20 lbs. I know, a real lightweight, lol. After that, I felt some chest discomfort and decided to stop. Since the heart attack, and the torn labrum and arthritis in the hip, this old mare ain’t what she used to be.

So, the key is to Keep. Going.

Any words of encouragement? My goal is to strengthen my heart, and leg and arm muscles, and lose some weight, in that order. In cardiac rehab, I almost exclusively did the recumbent bike. I’m afraid the treadmill is not gonna happen. I’m hoping not to get criticism of my choices. I know my body and what I can handle. Just some wisdom on how to stay motivated when it is a little scary and kind of hurts to go.

[SassyLady]

Start with Chair Yoga.

I attend class for Seniors at YMCA.

[Kathianne]

I went to “the gym” last night with Russ, and did some exercise. It’s been a long time for me (he goes regularly), so I didn’t break any records or anything, lol. I did 5 miles on a recumbent bike, and about 20 repetitions on a machine that works on your arms. That was with just 20 lbs. I know, a real lightweight, lol. After that, I felt some chest discomfort and decided to stop. Since the heart attack, and the torn labrum and arthritis in the hip, this old mare ain’t what she used to be.

So, the key is to Keep. Going.

Any words of encouragement? My goal is to strengthen my heart, and leg and arm muscles, and lose some weight, in that order. In cardiac rehab, I almost exclusively did the recumbent bike. I’m afraid the treadmill is not gonna happen. I’m hoping not to get criticism of my choices. I know my body and what I can handle. Just some wisdom on how to stay motivated when it is a little scary and kind of hurts to go.

I think the first rule should be, 'listen to your body.' You know when to stop. Period. You also will be able to tell when to take a break, then resume.

I like walking and water aerobics. I can do some laps, but I get bored real fast. I like the treadmill, but that is pretty much like my walking regime, so duh. My shoulders keep me at very low weight on any upper body machines or free weights. When I walk, I try to incorporate some arm exercises, but cannot use weights.

[STTAB]

I went to “the gym” last night with Russ, and did some exercise. It’s been a long time for me (he goes regularly), so I didn’t break any records or anything, lol. I did 5 miles on a recumbent bike, and about 20 repetitions on a machine that works on your arms. That was with just 20 lbs. I know, a real lightweight, lol. After that, I felt some chest discomfort and decided to stop. Since the heart attack, and the torn labrum and arthritis in the hip, this old mare ain’t what she used to be.

So, the key is to Keep. Going.

Any words of encouragement? My goal is to strengthen my heart, and leg and arm muscles, and lose some weight, in that order. In cardiac rehab, I almost exclusively did the recumbent bike. I’m afraid the treadmill is not gonna happen. I’m hoping not to get criticism of my choices. I know my body and what I can handle. Just some wisdom on how to stay motivated when it is a little scary and kind of hurts to go.


Hit the pool. Swimming is great exercise and relatively easy on the body compared to other more strenuous activities. Unless you're swimming the English channel or something like that.

I swim and I run, with occasional weigh lifting but not much and at 47 years old I 6' tall weigh 200 lbs even . barely more than I did straight out of basic training at age 17.

By the way wanna hear something truly stupid according to the World Health Organization I'm fat LOL what a joke. 6' 200 lbs is overweight?

[SassyLady]

Hit the pool. Swimming is great exercise and relatively easy on the body compared to other more strenuous activities. Unless you're swimming the English channel or something like that.

I swim and I run, with occasional weigh lifting but not much and at 47 years old I 6' tall weigh 200 lbs even . barely more than I did straight out of basic training at age 17.

By the way wanna hear something truly stupid according to the World Health Organization I'm fat LOL what a joke. 6' 200 lbs is overweight?

Yeah ... at 5'2" I'm considered overweight but not obese at my current weight. However, charts say I should be at 99-121. Haven't seen 120s since my 30s. Doubt I'll ever see that number again unless I get really sick.

[Tyr-Ziu Saxnot]

My advice is that you design your exercise program to fit- YOU.
And remember that your, --healthy-- diet, is just as important as your exercising....
And trust me on this, giving up certain delicious foods and drink-- is a lot harder than exercising
and in many cases even more important, IMHO.
As to the exercising, start slow work up to a manageable level and listen to the signs you body gives you as you progress..
God bless....

[High_Plains_Drifter]

I'd say start slow, but at least START, because ANY exercise it GREAT for you, and combine diet with exercise. But right now, cardio might be the best for you, like the bike. But even a treadmill, you can adjust the track speed down to almost not moving at all, but it's a good way to get your heart pumping. You can always strengthen your heart muscle, whatever is left.

But "resistance" exercise is also excellent for you. When I told my doc I had bought a gym, he said "GOOD," that resistance training for older folks is very good for you. He added that it helps you not be so "tippy," was his word, when you get OLD, old.

And don't push it. Don't work the same muscles back to back days. Muscles need a "day off," that's when they grow. But more muscle means that your body, even resting, will burn more calories. For lots of people working out 3 days a week for an hour is plenty, like Monday, Wednesday, Friday. I usually work out every day, but I don't work the same muscles back to back days. I'll work upper body, then torso, then legs, then go back to upper body, and I try and get a day of my treadmill in there too for some cardio.

But the important thing is, like Nike says, JUST DO IT. There's days I don't feel like working out either, but I MAKE myself, and I'm always glad I do because once I get started, it always feels good. Exercise releases endorphins into your system, and that's a natural pain killer and high. In the last year and a half since I bought my gym, I've increased a lot of the weight I lift and changed the way I look, and even though I'm a disabled veteran with some nerve atrophy, the point is, if I can do it, ANYONE can do it, you just have to get at it.

[Gunny]

I hate to sound lie a commercial, BUT ... consult with a physician. Preferably, a sports medicine md as well as your cardiologist. Reason being is I could give you enough workouts to keep you busy for years, but it would be negligent on my part to not know EXACTLY what your heart problem is/was. Is the damage physical and permanent? Will exercise ultimately do more damage. What exercises are safest and most productive for what you wish to do.

It is my understanding damage to heart is permanent. You would want exercises that would benefit you most while placing the least amount of stress on the heart.

I'm not trying to be discouraging, just practical :).

I don't have any heartburn with anything anyone else has mentioned. One thing, and STTAB touched on this: Draw a big, fat red line through "lose weight". What you weight is irrelevant to the composition of the weight. Anything about what you should weigh from accepted American standards is going to be archaic. You can weigh 20 more pounds than you do now and be healthier than if you weighed 10 less if your fat to lean muscle mass ratio is off kilter.

[Abbey Marie]

I hate to sound lie a commercial, BUT ... consult with a physician. Preferably, a sports medicine md as well as your cardiologist. Reason being is I could give you enough workouts to keep you busy for years, but it would be negligent on my part to not know EXACTLY what your heart problem is/was. Is the damage physical and permanent? Will exercise ultimately do more damage. What exercises are safest and most productive for what you wish to do.

It is my understanding damage to heart is permanent. You would want exercises that would benefit you most while placing the least amount of stress on the heart.

I'm not trying to be discouraging, just practical :).

I don't have any heartburn with anything anyone else has mentioned. One thing, and STTAB touched on this: Draw a big, fat red line through "lose weight". What you weight is irrelevant to the composition of the weight. Anything about what you should weigh from accepted American standards is going to be archaic. You can weigh 20 more pounds than you do now and be healthier than if you weighed 10 less if your fat to lean muscle mass ratio is off kilter.

Thanks Gunny.

One wall of my heart is permanently damaged from the heart attack.

About 1.5-2 years ago my cardiologist gave me a stress test, which I survived, haha. I haven't asked her about specific exercises, but she had given me a general go-ahead to exercise. When I told her we planning to go to hilly Sicily for 11 days, she said "Go, have fun". And I fairly recently had PT for the hip, where I did recumbent bike and leg-strengthening exercises 2-3 times a week. But not as much as I did the other night.

[NightTrain]

Well, I'm not much help to you, Abs... my doctors wanted elevated heart rate and didn't care how exactly that was achieved.

Walking was the suggestion right out of the gate, anything to get some minor cardio.

I did mine by normal work, doing 7/10s for months on end... so I never had to really think about it, I just did what I do!

Since you've got that hip working against you, the swimming idea is a sound one. I always liked swimming.


You could always have Russ show up wearing nothing but a 10-gallon Stetson, a toolbelt and cowboy boots. That's sure to boost your heart rate! ;)

[Kathianne]

Thanks Gunny.

One wall of my heart is permanently damaged from the heart attack.

About 1.5-2 years ago my cardiologist gave me a stress test, which I survived, haha. I haven't asked her about specific exercises, but she had given me a general go-ahead to exercise. When I told her we planning to go to hilly Sicily for 11 days, she said "Go, have fun". And I fairly recently had PT for the hip, where I did recumbent bike and leg-strengthening exercises 2-3 times a week. But not as much as I did the other night.
Sounds pretty much what I figured, do what you don’t hate and listen to your body.

[Abbey Marie]

Well, I'm not much help to you, Abs... my doctors wanted elevated heart rate and didn't care how exactly that was achieved.

Walking was the suggestion right out of the gate, anything to get some minor cardio.

I did mine by normal work, doing 7/10s for months on end... so I never had to really think about it, I just did what I do!

Since you've got that hip working against you, the swimming idea is a sound one. I always liked swimming.


You could always have Russ show up wearing nothing but a 10-gallon Stetson, a toolbelt and cowboy boots. That's sure to boost your heart rate! ;)


Funny you said that. I told him the other night that I was checking him out doing leg stretches, at the gym, and well the rest is *censored*

:coffee:

[Abbey Marie]

Just did another 5 bike minutes, and I found a machine that was really hard but satisfying. It’s a Shoulder something or other. I started with just 15 lbs but it still kind of kicked my butt. Def not for you, Kath!

[jimnyc]

I really wish I could offer some advice!! But I'm afraid to do so as everything likely ends up with an elevated heart rate. I was going to recommend small 5 to 10lb weights on the curling machine. Don't have to worry about free weights this way. And even small amounts of weights in repetition will help in the long run, just stay with it. That's it, nothing crazy for your arms. And keep the legs simple too. Hope on the press with a tiny amount and do whatever amount of reps that you feel comfortable with.

If the bike is ok, sit on a bike with your headphones. My place I went to had like 5 TV's setup to choose from as well. So I would put something interesting on and just peddle for like 10-15 minutes, get the heart going a little and a little sweating but nothing crazy.

And then sit in the sauna for 5-10 minutes and sweat to death, and your muscles will thank you after you cool down! But that is the one out of them all that will get the heart rate going in there.

[icansayit]

I went to “the gym” last night with Russ, and did some exercise. It’s been a long time for me (he goes regularly), so I didn’t break any records or anything, lol. I did 5 miles on a recumbent bike, and about 20 repetitions on a machine that works on your arms. That was with just 20 lbs. I know, a real lightweight, lol. After that, I felt some chest discomfort and decided to stop. Since the heart attack, and the torn labrum and arthritis in the hip, this old mare ain’t what she used to be.

So, the key is to Keep. Going.

Any words of encouragement? My goal is to strengthen my heart, and leg and arm muscles, and lose some weight, in that order. In cardiac rehab, I almost exclusively did the recumbent bike. I’m afraid the treadmill is not gonna happen. I’m hoping not to get criticism of my choices. I know my body and what I can handle. Just some wisdom on how to stay motivated when it is a little scary and kind of hurts to go.

All of a sudden putting your body through motions you aren't used to can be more dangerous than not doing anything. If it feels good, that's fine. Overstretching will hurt, but you can also discover muscles you didn't know you had. FORGET that idea about "No pain, No Gain too!" Remember. Only YOU know what feels good. It's your body, your heart, and your life. Having another heart attack brought on by trying to prove something...THAT'S EVEN SCARIER.
Take it easy. I went to several Physical Therapists that were recommended by my Heart Doc. It gets old fast, and I dislike having somebody tell me what to do when I know how to do it already. Good Luck, and Don't give up if that's what you want.

[Russ]

Well, I'm not much help to you, Abs... my doctors wanted elevated heart rate and didn't care how exactly that was achieved.

Walking was the suggestion right out of the gate, anything to get some minor cardio.

I did mine by normal work, doing 7/10s for months on end... so I never had to really think about it, I just did what I do!

Since you've got that hip working against you, the swimming idea is a sound one. I always liked swimming.


You could always have Russ show up wearing nothing but a 10-gallon Stetson, a toolbelt and cowboy boots. That's sure to boost your heart rate! ;)


Hahahahahaha! This is one my favorite posts I've ever read on the board!!! I love it!

I immediately went out and bought a 10-gallon Stetson, a toolbelt, and cowboy boots (with a secret compartment).
Abbey now has an occasionally elevated heart rate, along with somewhere to hang her hat! :salute:
Thanks, NT, and thank you Abbey!!! ;)

[Gunny]

Thanks Gunny.

One wall of my heart is permanently damaged from the heart attack.

About 1.5-2 years ago my cardiologist gave me a stress test, which I survived, haha. I haven't asked her about specific exercises, but she had given me a general go-ahead to exercise. When I told her we planning to go to hilly Sicily for 11 days, she said "Go, have fun". And I fairly recently had PT for the hip, where I did recumbent bike and leg-strengthening exercises 2-3 times a week. But not as much as I did the other night.I would say then I'd be in the swim crowd. When I first saw it when STTAB mentioned it my jarhead light clicked on and I thought Swim=laps in an Olympic pool, performed in the Marine Corps proscribed perfectionist manner, as rapidly as possible.

The notion "swim" includes treading water didn't click until today :)

I am all for it and would in fact swim myself if it was convenient for me and I didn't have a munchkin all day.

[PostmodernProphet]

they say that if you do something 20 times it becomes a habit.........let us know when you hit 21.....

[STTAB]

I hate to sound lie a commercial, BUT ... consult with a physician. Preferably, a sports medicine md as well as your cardiologist. Reason being is I could give you enough workouts to keep you busy for years, but it would be negligent on my part to not know EXACTLY what your heart problem is/was. Is the damage physical and permanent? Will exercise ultimately do more damage. What exercises are safest and most productive for what you wish to do.

It is my understanding damage to heart is permanent. You would want exercises that would benefit you most while placing the least amount of stress on the heart.

I'm not trying to be discouraging, just practical :).

I don't have any heartburn with anything anyone else has mentioned. One thing, and STTAB touched on this: Draw a big, fat red line through "lose weight". What you weight is irrelevant to the composition of the weight. Anything about what you should weigh from accepted American standards is going to be archaic. You can weigh 20 more pounds than you do now and be healthier than if you weighed 10 less if your fat to lean muscle mass ratio is off kilter.


Bingo. Have a friend of my wife's she's a good 20-30 lbs overweight, not obese but definately on the plus side, well recently she's decided to start making some changes. She's changed her diet and began daily workouts. Nothing extreme, just some sensible diet changes and some moderate exercise. After two weeks she was pissed to discover that she had actually gained 3 pounds.

Well , simply losing wait doesn't mean a person is healthier. She will eventually lose weight , but probably 10 lbs tops as she isn't overweight by much to begin with and a good portion of the fat she now has is going to become muscle.

[Abbey Marie]

Well, despite the wise warnings in here, that shoulder machine I tried last night messed me up. I was up most of the night with real bad neck and top of the shoulder pain that extends from just above the shoulder blade up the neck to the base of my dopey noggin. Really hurt, damn it. I just had to keep going even though I didn’t know what I was doing, and it was starting to get really hard to lift.

A heating pad and Advil are helping somewhat, but turning my head is no fun. What a maroon!

:rolleyes:

[Kathianne]

Well, despite the wise warnings in here, that shoulder machine I tried last night messed me up. I was up most of the night with real bad neck and top of the shoulder pain that extends from just above the shoulder blade up the neck to the base of my dopey noggin. Really hurt, damn it. I just had to keep going even though I didn’t know what I was doing, and it was starting to get really hard to lift.

A heating pad and Advil are helping somewhat, but turning my head is no fun. What a maroon!

:rolleyes:
Ice & heat-alternately. Since the shoulder I’ve tried for moderation.

[Gunny]

Well, despite the wise warnings in here, that shoulder machine I tried last night messed me up. I was up most of the night with real bad neck and top of the shoulder pain that extends from just above the shoulder blade up the neck to the base of my dopey noggin. Really hurt, damn it. I just had to keep going even though I didn’t know what I was doing, and it was starting to get really hard to lift.

A heating pad and Advil are helping somewhat, but turning my head is no fun. What a maroon!

:rolleyes:Sounds like you strained your trapezius. That is the muscle in your back that connects your head to your shoulders and back. No fun, and THIS is going to hurt :)

Sit flat on the floor, legs straight out. You can use a chair of you can't sit on the floor. Hands behind your head, elbows straight forward. Curls your head forward trying to touch your chin to your collar. Don't worry. You aren't going to get even close :) You'll be pulling your head forward with your hands so DON'T over-do it. Just enough to feel the stretch. Hold it, then let off.

You can also reach across the top of your head with your hand and pull your head (you are actually going for the stretch to the side, not jerking your head around with your hands) to the side. Same the other way. Same rules apply: get to the stretch, hold it a few seconds, then let off.

There's no easy fix so don't expect miracles. It will help though, and it will help loosen up your neck/shoulders/upper back.

Just an idea :) (I do the stretches regularly).

[STTAB]

I would say then I'd be in the swim crowd. When I first saw it when STTAB mentioned it my jarhead light clicked on and I thought Swim=laps in an Olympic pool, performed in the Marine Corps proscribed perfectionist manner, as rapidly as possible.

The notion "swim" includes treading water didn't click until today :)

I am all for it and would in fact swim myself if it was convenient for me and I didn't have a munchkin all day.



Swimming is bar none the best exercise for someone who is just wanting to tone without building muscle. Now , of course, if you are a competitive swimmer you are also going to want to do weightlting and such, but something tells me Abbey isn't looking to give Michael Phelps a run for his money.

Oh get this Gunny, at age 48 I'm doing my first triathalon this weekend. I have a buddy who has been doing them for years, and for years he's been asking me to join him. Well next weekend the group that he competes with is putting on a benefit with all proceeds going to Tunnels to Towers, so I felt the need to participate. Even neater, both of my adult sons are home at the moment and they are going to compete as well. One was actually supposed to report to duty Friday but his new CEO upon hearing why he was requesting a delay told him "see you the following Wednesday but you have better have made a good showing hooah"

[Gunny]

Swimming is bar none the best exercise for someone who is just wanting to tone without building muscle. Now , of course, if you are a competitive swimmer you are also going to want to do weightlting and such, but something tells me Abbey isn't looking to give Michael Phelps a run for his money.

Oh get this Gunny, at age 48 I'm doing my first triathalon this weekend. I have a buddy who has been doing them for years, and for years he's been asking me to join him. Well next weekend the group that he competes with is putting on a benefit with all proceeds going to Tunnels to Towers, so I felt the need to participate. Even neater, both of my adult sons are home at the moment and they are going to compete as well. One was actually supposed to report to duty Friday but his new CEO upon hearing why he was requesting a delay told him "see you the following Wednesday but you have better have made a good showing hooah"Good luck with the triathlon. I used to work out to run them at one time but never did.

I've been swimming since I can remember. I was and presumably wishfully thinking I am Water Survival Qualified (which automatically certifies me as a lifeguard with the Red Cross) from my jarhead days. I literally could stay in the pool 8 hours. Was in my thirties then :) That was all more mental than physical for me. I could stay in the water all day but not using the Red Cross strokes taken to a perfectionist extreme by the Marine Corps. I literally had to re-teach myself to swim on the fly by failing each each even the first time and doing it over the way they wanted. It was fun :smoke: Was definitely full of myself when I finally got finished though :)

If I had to choose one exercise only to work out it would probably be swimming. It pretty much covers everything.

Sounds like your son better show or not show up at work :)

[STTAB]

Good luck with the triathlon. I used to work out to run them at one time but never did.

I've been swimming since I can remember. I was and presumably wishfully thinking I am Water Survival Qualified (which automatically certifies me as a lifeguard with the Red Cross) from my jarhead days. I literally could stay in the pool 8 hours. Was in my thirties then :) That was all more mental than physical for me. I could stay in the water all day but not using the Red Cross strokes taken to a perfectionist extreme by the Marine Corps. I literally had to re-teach myself to swim on the fly by failing each each even the first time and doing it over the way they wanted. It was fun :smoke: Was definitely full of myself when I finally got finish

If I had to choose one exercise only to work out it would probably be swimming. It pretty much covers everything.

Sounds like your son better show or not show up at work :)

All of my children excel at everything they do. I've been blessed. Myself, I'm just hoping to survive.

[Abbey Marie]

An update:
Heading to the gym soon with Russ. Neck/shoulder are all better, but I will stick to the bike for a bit. It's not much, but it beats the heck out of not going at all, I believe. Plus Russ likes when I go, lol.

Cardiologist likes my BP and told me I've lost 10 lbs since last year. Again, not much, but if she's happy, I'm happy. She told me most patients gain 5-10 lbs, so she's thrilled with the number. I also told her how much I'm doing on the bike, distance and duration, and she likes that too. I feel better knowing that my Cardiologist feels it’s safe.

Now to get in better shape, and maybe lose more. Need to look good for our trip to Bermuda in May.

[Russ]

An update:
Heading to the gym soon with Russ. Neck/shoulder are all better, but I will stick to the bike for a bit. It's not much, but it beats the heck out of not going at all, I believe. Plus Russ likes when I go, lol.

Now to get in better shape, and maybe lose more. Need to look good for our trip to Bermuda in May.

Yep, Russ likes going to the gym with you. :salute:

And you already look good for the trip to Bermuda. :cool: