Cardio for fat loss
Discussion
Hi,
I had fairly major back surgery a few months ago (fusion) and as a result am pretty limited in terms of what exercise I can do. That, combined with a lot of sitting/laying around and not being active, has meant I've got a bit pudgy! Not majorly, but enough that my work trousers feel a bit tight, and as the surgery went in through my stomach, I feel quite self conscious about a slightly tubby tummy as it makes the scar more prominent through thin dresses etc.
I've been able to go back to the gym in the last 4-6 weeks and slowly build up, and I can now do 15 minutes on the eliptical, and 15 minutes on the bike, plus 20-30 mins of weights (I either do upper or lower body in a visit), plus about 30 minutes of core work. I do this approx 2/week (in reality it's more like 2/8-9 days).
This is great for my flexibility and mobility etc., and strength is slowly coming back, but it's not helping my fat !
What's the best way of trying to burn some fat, given the limitations I have.. is it better to get to a certain heartrate on the machines and stay there, or better to do intervals or something?
I can't use the rower, and I can't run or do any other impact type exercise - bike and eliptical seem fine although the eliptical is limited to about 15 mins as my toes go numb after about 12 (until I can extend that period before numbness sets in - also back related).
There are a couple of other cardio machines in our gym but I'm not sure I can use them yet.
Any help appreciated! I probably need to lose about 5-6 kg's in total.
I had fairly major back surgery a few months ago (fusion) and as a result am pretty limited in terms of what exercise I can do. That, combined with a lot of sitting/laying around and not being active, has meant I've got a bit pudgy! Not majorly, but enough that my work trousers feel a bit tight, and as the surgery went in through my stomach, I feel quite self conscious about a slightly tubby tummy as it makes the scar more prominent through thin dresses etc.
I've been able to go back to the gym in the last 4-6 weeks and slowly build up, and I can now do 15 minutes on the eliptical, and 15 minutes on the bike, plus 20-30 mins of weights (I either do upper or lower body in a visit), plus about 30 minutes of core work. I do this approx 2/week (in reality it's more like 2/8-9 days).
This is great for my flexibility and mobility etc., and strength is slowly coming back, but it's not helping my fat !
What's the best way of trying to burn some fat, given the limitations I have.. is it better to get to a certain heartrate on the machines and stay there, or better to do intervals or something?
I can't use the rower, and I can't run or do any other impact type exercise - bike and eliptical seem fine although the eliptical is limited to about 15 mins as my toes go numb after about 12 (until I can extend that period before numbness sets in - also back related).
There are a couple of other cardio machines in our gym but I'm not sure I can use them yet.
Any help appreciated! I probably need to lose about 5-6 kg's in total.
Thanks guys
Would love to get out on my bike, but unfortunately I'm not up to that yet - I've only just managed to get on the gym bike which is a nice safe controlled environment. The seating position aggravates the nerve damage so I have to be a bit careful
Having said that, in the next 1-2 weeks I plan to get my bike out and try it - being outside is much more pleasant than a gym with broken a/c !!!
It sounds like on the gym workout side of things I'm pretty much ok - i.e. raised heart rate for 10-15 mins each, on 2 machines, then 20-30 mins of weights, and then 30 mins of core specific.
So perhaps it's more the diet side of things
Grr !
(re the scarring I have done all the right things in terms of healing it, massaging it etc., but a wobbly tummy just amplifies it. Think of a horizontal scar about 2/3 the length of an iphone under your belly button - it just means the fatty bits can't spread out and make their own muffin top above the scar :lol: )
I have cut out alcohol during the week and I'm being more careful, but it doesn't seem to be enough.
If the average daily female calorie intake is 2000 (according to NHS website), then cutting to about 14-1500/day seems reasonable for weight loss? I am taller than average (5'9) but I don't suppose that makes much difference !
Would love to get out on my bike, but unfortunately I'm not up to that yet - I've only just managed to get on the gym bike which is a nice safe controlled environment. The seating position aggravates the nerve damage so I have to be a bit careful
Having said that, in the next 1-2 weeks I plan to get my bike out and try it - being outside is much more pleasant than a gym with broken a/c !!!It sounds like on the gym workout side of things I'm pretty much ok - i.e. raised heart rate for 10-15 mins each, on 2 machines, then 20-30 mins of weights, and then 30 mins of core specific.
So perhaps it's more the diet side of things
Grr !(re the scarring I have done all the right things in terms of healing it, massaging it etc., but a wobbly tummy just amplifies it. Think of a horizontal scar about 2/3 the length of an iphone under your belly button - it just means the fatty bits can't spread out and make their own muffin top above the scar :lol: )
I have cut out alcohol during the week and I'm being more careful, but it doesn't seem to be enough.
If the average daily female calorie intake is 2000 (according to NHS website), then cutting to about 14-1500/day seems reasonable for weight loss? I am taller than average (5'9) but I don't suppose that makes much difference !
Thanks for the words of encouragement BB
I am not known for my patience! Weirdly I lost a load of weight when they stuck me on drugs which suppressed my appetite (that is a bizarre feeling), but once I got off those about 5kg's has gone on. And mostly around my thighs which isn't a good look ! Stupid pear shape !
I will try and find fitness forums to have a look at - the back forums are full of people who never got better, so not great places for fitness advice (most were horrified when I started doing home-based Pilates exercises under physio guidance at about 4 weeks, let alone back in the gym).
I do also have Myfitnesspal which is good, but it's a PITA when you cook yourself trying to work outwhat measurements of each thing you put in, so I tend to use it as a rough guide. It's good for tracking weight loss though!
I am not known for my patience! Weirdly I lost a load of weight when they stuck me on drugs which suppressed my appetite (that is a bizarre feeling), but once I got off those about 5kg's has gone on. And mostly around my thighs which isn't a good look ! Stupid pear shape !
I will try and find fitness forums to have a look at - the back forums are full of people who never got better, so not great places for fitness advice (most were horrified when I started doing home-based Pilates exercises under physio guidance at about 4 weeks, let alone back in the gym).
I do also have Myfitnesspal which is good, but it's a PITA when you cook yourself trying to work outwhat measurements of each thing you put in, so I tend to use it as a rough guide. It's good for tracking weight loss though!
If nothing else it's an excuse for shopping I suppose 
BananaBok said:
Also I know I said try and get the basics 100%, but try not to get too obsessive either. You need to treat yourself now and again and have a happy medium, or it'll be impossible to keep up. Plus dont be negative about yourself, nothing wrong with pear shape, it's pumpkin shape you have to avoid make sure you're not getting yuorself down. Although some people respond to "negative encouragement", it's much better to get excited about the improvements you are making rather than lamenting the ones you arent yet.
make sure you're not getting yuorself down. Although some people respond to "negative encouragement", it's much better to get excited about the improvements you are making rather than lamenting the ones you arent yet.blindswelledrat said:
And an elephant running at 60 mph on a treadmill with a lorry trying to tow it off the treadmill will burn off 65000 calories every 10 minutes.
IM hazarding a guess that given that the OP is a woman, then she won't be a 250lbs man or an elephant-cheetah hybrid.
Yes a woman, not a big man or running creature, and not allowed to run anyway IM hazarding a guess that given that the OP is a woman, then she won't be a 250lbs man or an elephant-cheetah hybrid.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff