I need help / advice with weights

ShebaLizzy
ShebaLizzy Posts: 6
in Fitness and Exercise
Hello all,
First a little bit about myself. I am 31 years old, 5', 313lbs, and have a heart condition (aortic valvular membrane, had since birth) and have been recently diagnosed (December 2013) with "obesity hypo-ventilation syndrome" which basically means I'm too big for my lungs to function properly which leads to asthma like attacks and many, many bouts with pneumonia. I desperately need to get the weight off (to avoid gastric bypass and open heart surgery), and have been essentially banned from cardio! After a few months of procrastination, and to be honest an extreme pity party, I'm ready to take control of my weight and kick it off my a**. Because of my medical conditions and being banned from cardio. I have been researching weight lifting. My brain is spinning because I don't know where to start! Below is the plan so far... Can someone please give me some advice?! Yes, my cardiologist is involved and yes, I will be monitored, but I don't have the money for a trainer!

I have to take everything I do slow and steady so I am allowing a lot of extra time. Because I am only in the gym 3 days a week I assume I can work the same routine? I have no idea what routine yet! I have weight machines in my gym, but I am unsure of exactly what ones. It's a really small gym in my complex.

Monday Gym
4:30 am - 6:30 am
30 Minutes walking
60 minutes lifting
30 minutes walking

Tuesday Pool
6 pm - 7:30 pm
Light cardio and playing

Wednesday
4:30 am - 6:30 am
30 Minutes walking
60 minutes lifting
30 minutes walking


Thursday
6 pm - 7:30 pm
Light cardio and playing

Friday
4:30 am - 6:30 am
30 Minutes walking
60 minutes lifting
30 minutes walking

Saturday and Sunday rest.

Replies

  • katro111
    katro111 Posts: 632 Member
    There are quite a few lifting programs you can get into; the first three that pop into my head are Starting Strength, Strong Lifts 5x5, and New Rules of Lifting for Women. They are easy to follow, New Rules has a book and the the other two you can YouTube or Google form videos to make sure you're doing the moves correctly.
  • BigT555
    BigT555 Posts: 2,067 Member
    i was going to recommend what the above poster said, new rules of lifting for women or another 5x5 routine, but im not sure it wouldnt be too strenuous for you. best would be to talk to your cardiologist and see if they can recommend a routine, or if not at least someone who would be qualified to design one for you

    but remember weight loss is achieved in the kitchen, not the gym. exercise will only get you as far as your diet allows
  • ShebaLizzy
    ShebaLizzy Posts: 6
    My cardiologist recommended I hire a trainer. I don't have money for that, so I'm on my own. As far as diet, I am developing that too, that one is much easier!
  • JenMc14
    JenMc14 Posts: 2,389 Member
    Lifting is great, but if you're extremely out of shape, and have a heart condition, I might start smaller. Body weight stuff, see how your heart and lungs do, and build from there. Also, it can be hard, but let go of the idea of lifting for X amount of time. Find a program, do the proscribed reps with proscribed rest, and go from there.

Categories