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PEBBLE7 Posts: 79
5/20/13 7:46 A

Thanks everyone for your advice. My doctor was not any help as he is a plastic surgeon and just said I can do whatever I want. (I had breast reduction surgery) I swam yesterday, 4X100 and it went well. Seemed intuitively like a good place to start. I think I will add strength training next week and appreciate the advice on how to get back into that.

BEEZAUR SparkPoints: (525)
Fitness Minutes: (1,740)
Posts: 74
5/17/13 10:35 P

I haven't lifted weights seriously for several years, but did a little until having some broken bones last fall. I'm getting back to it.

My main focus is injury prevention, and am using free weights for that reason (dumbbells - they work accessory muscles more). I'm also doing core work, cycling, and a little running.

As to the lifting, I'm following a beginning program in NSCA's book, "Strength Training". In a nutshell, it goes like this:

- 1 month of a single set of 8-12 reps, half dozen or so exersises

- 1 month as above, 2 sets

- 1 month as above, 3 sets

After that I start a bona-fide lifting program, based on my specific goals. The first 3 months is intended to build the body's injury resistance (but it also sees a *lot* of gains). It is pretty generic, since a good, quality start is pretty much the same regardless of the end goal.

While I'm doing that, I'm working on "rebooting" my knowledge about health and fitness. A lot has been learned since I last looked into it.

Edited by: BEEZAUR at: 5/17/2013 (22:39)
SPARK_COACH_JEN Posts: 56,702
5/17/13 11:44 A

I agree that you'll want to talk to your doctor about the safest way to progress back into exercise. They should be able to give you some guidelines to follow.

Good luck!

Coach Jen

JENSTRESS Posts: 2,229
5/17/13 9:49 A

DIDS70 is right. Make sure that you aren't doing anything too soon. Most beginner workouts may be a good start, but better than that, your muscle memory might be greatand you will be back in better shape faster than you think. Swimming is very low impact, be sure to specifically ask about that, as you could probably get back to that quickly, although possibly not as far of a distance as you were.

DIDS70 Posts: 5,100
5/17/13 9:42 A

you may want to touch base with your doctor or physical therapist. They know your injuries and history better than anyone on this site. We really wouldn't want to give you bad advice that ends up hurting you.

PEBBLE7 Posts: 79
5/17/13 9:38 A

I had surgery in March and have not been permitted to do any sort of exercise. (Restricted to not lifting anything heavier than 5 lbs.) I've been taking short walks, about 1 mile. Prior to the surgery I was swimming 1100 yds 3 times a week, lifting weights twice a week, and filling in with some walking and an occasional elliptical workout. I have watched in horror as my well toned body has turned to flab. I see the surgeon today and fully expect to get the green light to do whatever I want. How do I start over without hurting myself? I am 56 and want to do good things for my body and avoid overuse injuries. My knees have been hurting a lot since I stopped swimming. Any advice would be appreciated. I have never been away from exercise for this long before. Thank you.

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