Cleared for Resistance Training. What’s Next? - My Bariatric Solutions

Cleared for Resistance Training. What’s Next?

Author: Jessi Treadway What is Resistance Training? Resistance training is a form of exercise that improves muscular strength and endurance. During a resistance training workout, you move your limbs against resistance provided by your body weight, gravity, bands, weighted bars or dumbbells. Getting started. (30 days post-op) As stated above, there are many forms of resistance training, but the general set up for a resistance training program is the same. A good starting point is hitting all major muscle groups 2-3 times per week with a minimum of 24 hours of recovery period. Major muscle groups would include, but are not limited to: legs, arms, chest, back and abdominal muscles. When it comes to sets and reps, a good place to start is 3-4 sets at 8-12 reps. Below is an example of a full body routine that uses resistance bands, body weight and gravity.
Resistance Training – Circuit A

Sets

Reps

Warm-up (5 min walking) (stretching)

X

X

Chair Squats (90deg at knee)

3

12

Standing Chest Press (Thera-Band)

3

12

Seated Row (Thera-Brand)

3

12

Shoulder Lateral Raises (Thera-Band)

3

12

Standing Alternating Arm Curls (Thera-Band)

3

12/arm

Bench dips (use chair or coffee table)

3

12

Shadow Boxing (punches across body)(fast)

3

30 sec

Bridge (on back)

3

12

Scissor Kicks (feet 8in off ground)(hands under butt)

3

15

Cool-down (5 min walking) (stretching)

X

X

The example above is a great template for any resistance training program that you might want to do. Any leg exercise in the template can be substituted for any other leg exercise based on where you are or what equipment might or might not be available. The same goes for any arm, back, chest or abdominal workout. Starting a program like this early on will make things much easier in the long run. It is much easier to maintain the muscle then it is to lose it all then try and gain it back. One more thing to think keep in mind…. Metabolism is defined as amount of calories needed to sustain life and activity. The higher your metabolism, the more calories you burn. Resistance training can increase your metabolism for the following 24 hours after called the after burn effect. For example, if two individuals are reading a book, but one just completed a resistance training session, that person is going to burn more calories throughout the day than an individual who did not workout. More or less, when you do resistance training, your body burns more calories trying to feed the muscles for recovery. The best thing to do is a combination of cardio and resistance training. This will help maintain your baseline metabolism (through cardio), but also will allow for spikes of metabolism increases (through resistance training), which will help burn more calories and fat mass.