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*

[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.