A new start

[kilvil]

looking for some training advice for a newbie,
first some background, 6 yrs ago i fell ill and dropped from 11 stone to 7 stone
and kept getting pnumonia. it took best part of 18 months to find the cause wich turned out to be a rare blood disorder. now im back on the mend, but having blood transfusions every 3 weeks. my lung function is down to 23% and with the long periods of bed confinement and steroids my wieght has gone up to 14.5 stone but its fat not muscle.
i have a diet from the docs pretty much fruit, veg and cut out the crap.
would a rowing machine be a good start to get the flab off.
will have to start slow to get the lungs working again, not looking to get ripped just back to where i was 6 yrs ago.
is there a training shedule out there to follow, because in classed as dissabled time is not a problem (nothing to do and all day to do it).
thanks for any help.

[michael88]

Well, because youve been ill buying a rowing machine or an exercise bike etc would be a good idea, but dont go all out hammering it all day. If you exert yourself too much you drain your central nervous system, which could put youinto a state we call overtraining. Youll be more susceptible to illness while you recover from overtraining which in your case is the worst case scenario.

Just a couple of low/medium intensity sessions a day should break it up a bit and stop you from getting bored, and overtraining. Our bodies are designed to run on fat for long, low intensity activities (imagine our ancient ancestors foraging and hunting, they didnt drink a gallon of lucozade and go chasing rabbits). Long walks/housework etc will help shift fat even if you dont feel like youve done a lot. If youre looking to shift flab then cut down your carbohydrates, especially simple carbs like sugar. oats pasta and potatoes are fine but in moderation (again with the ancestors carbs came from fruits and veg).

Bottom line, take it easy and eat less calories than you use up during the day. There are plenty of calorie calculators to work out how many you need if you have a quick google.

Lastly, good luck!

[Tauren]

Hi there

Really general advice to anyone wanting to lose weight would be something like:

- Use the stickies in the diet forum to work out what your maintenance calories are (eg. what you need to eat to stay at a constant weight).
- Cut those calories back + add cardio exercise to generate a calorie deficit. Generalising, but for long-term weight loss, losing around 1.5lbs a week is generally considered the way to go without losing muscle mass or slowing your metabolism too much.
- Include a few weights sessions a week to preserve (and if you are new to training even enhance) your muscle mass.

Obviously given that you are still recovering from illness, I would only do what you feel your body can handle. So maybe make changes slowly and see how you do. And if in doubt obviously ask a medical professional, not dudes on the interwebz .

One word about rowing machines - I have been put off them for life after living with a serious rower, and realising just how badly most people use them. Its then only sort of cardio I know of where you need to actually focus on form. If you get on with them though, then go for it.

Whatever you do though, best of luck to you getting yourself back in good shape.

[michael88]

Good point, i only really use a rowing machine for 5 mins to warm up before work out so form isnt really my key focus XD!

[elmo322]

Speak to your doctor before you start exercising.

[kilvil]

thanks for the replies,
have been walking for a couple of months now 2 miles twice a day, have been loaned a rowing machine from the cricket club and am doing 250 meters in 3 mins to start with 3 mins rest between 4 reps. I know not much to write home about but from small acorns and all that. have nurse come around 3 times a week so shes keeping an eye on bp and heart rate for me.