I was wondering if you have any tips or advice on exercise regiments after hernia surgery? I was working out almost every other day, when I had "belly button" hernia, and it was due to working out excessively. After the surgery, I had stopped working out, due to being afraid you know harming the area where I had surgery. Its been awhile since the surgery, and I would like to get back to working out again. Tips or advice? - on what kind of exercise I should start of with slowly first, and after too?
I mentioned in my Losing Belly Fat post that aerobic exercise will help, and if you want to increase your fitness quickly then interval training will help. The idea to interval training is to set up work to active recovery ratios (work:active recovery), and as you get more fit, you decrease the rest time and increase the work time. A simple example would be the following:
If you currently run for 30 minutes at 6mph, try jogging for 5 minutes to warm up, then increase the speed to say 6.5mph and jog for 1-2 minutes (less time if you can't go that long), then jog again for a few minutes at your normal speed, then run again at the faster speed, and so on until you reach your time limit. The work:active recovery ratios would be 2:3 if you ran for 2 minutes at 6.5mph and jogged for 3 minutes at 6mph. Over the course of the next few months you will get more fit if you continue with this type of training.
You can also get more specific and use heart rate. Your heart rate is an excellent indication of how hard you are working. For example, if your heart rate is at 70% of your predicted max when you jog at 6mph, then start at that speed and then either increase the speed or elevation, and increase it so that your heart rate increases to 85% or even 90% for 1-3 minutes to start, then back to your jogging speed at a heart rate of 70%. That's a starting recommendation. Over time, your conditioning will improve and then your heart rate will be lower at the higher speeds and you can spend more time at the work speeds and less during the active rest period. You can always vary the ratios if they turn out to be too hard or too easy. 1:3 is a good starting ratio.
As mentioned in the Losing Belly Fat post, you cannot spot reduce, but you can tighten muscles under excess fat. As a result you could reduce your waist size without any weight loss at all. Here are some excellent ab exercises. Make sure to stretch your low back before and after doing them.
1. Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
2. Captain's Chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
3. Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
4. Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
5. Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides-whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
Hello Everyone, Losing belly fat seems to be a popular topic these days (in anticipation of beach season?). There are a couple of points to keep in mind.
1. SPOT REDUCE. Unfortunately you cannot spot reduce or target a specific area of your body for fat reduction (e.g., you can't do abdominal exercises and expect to burn fat on your abdomen). It would be nice if you could get on the Elliptical machine and say, "Okay, today, burn fat from my thighs," or, "Okay situps, get rid of my love handles," but that's not how it works. Resistance exercises will tone the muscle under the excess fat, and they can even help tighten you up enough to lose a pants size (without losing any weight), but it will not reduce the fat.
The thing to do is aerobic and resistance exercise. Probably 4-5 days per week for 30-40 minutes of aerobic and 2-3 days of resistance. The resistance exercise should include large muscle group exercises like squats and deadlifts (ask a trainer at you gym for instruction on these exercises). Aerobic exercise will burn lost of calories to help decrease body fat and resistance exercise will build muscle, which will help raise metabolic rate. You could add interval training to improve your fitness quickly and burn more calories. (I will add more about interval training in the next Tip)
2. WATCH YOUR FAT AND CALORIE INTAKE. For general nutrition and diet questions click here
3. You can't spot reduce but you can strengthen muscles which will tighten muscles under excess fat. In fact, even if you didn't lose any weight exercise will help you tighten up and reduce your waist. Definitely worth the effort because you get waist-reducing results, and physique improving results like this very quickly (certainly faster than losing lots of weight). I will post ab exercises in another thread.
4. A word about health. There is belly fat below the skin (subcutaneous) and deeper fat around the organs (visceral fat). Visceral fat is unhealthier the subcutaneous, and the good news is that it reduces very quickly with exercise. You don't see a reduction in your waist with a reduction in visceral fat (you need to lose subcutaneous fat for that), but it definitely improves health and reduces the risk of high blood pressure, heart disease, diabetes, and more.
Hi everyone im new to webmd... but ive been following this topic for about a week.. and i would just like to add to this... i believe that u really dont have any control over where u lose weight or where it comes off at... 5 yrs ago 1 was almost 200 lbs at 5feet 2 inches this was not a good look for me... so i made up my mind to loose weight so i ate healthy and excercised reguarly... and im happy to say i dropped down to about 130 lbs.. but the first thing to go was my belly and my breast shrunk i dropped down like 2 cup sizes... but what im still struggling with is my hips and thighs those for me have been the hardest to lose... so i really think it all goes back to gentics.. i feel this way because when i look at my mom she has big hips and thighs as well...View Thread
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| ReplyReplyReport This| Share this:belly fatHi everyone im new to webmd... but ive been following this topic for about a week.. and i would just like to add...
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Im Confused!!!!! Im 29 y/o and I'm according to the BMI Obese @ 301, and 6'1. I was hitting the gym on a regular basis last spring, I went for about a few months, and I got caught busy and never went back. Last year I weighed 292. I have gained weight since, and i hate it. I know, if i don't do somerthing now, that Im going to have more problems later. I'm here to seek for some guidance,
I've read, it seems everyone has an opinion bout this or that, so what is the apprpriate frequency for workouts , including cardio and strength? I'm also a volunteer firefighter, and I want to build some endurance as well, but i don't want to over do it. I do have a gym membership as well.
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