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Exercise & Fitness
Forms of exercise
Cardiovascular Exercise: This will be the main part of your exercise routine. Cardiovascular exercise is the most effective way to burn calories, and therefore help you control your weight. This is also the kind of exercise that will yield health benefits for your heart and lungs.
In order for an exercise to be considered cardiovascular, it must use large muscle groups (the arms or legs), be rhythmical in nature (doing the same or similar motions repeatedly), and must be sustained for extended periods of time (10-30 minutes or longer).
If you have time for only one type of exercise, cardiovascular exercise gives you the greatest benefit for the time you invest in it.
Examples of cardiovascular exercise include:
- Walking
- Cycling (regular or recumbent)
- Aerobic dance/step
- Water aerobics
At the start of your cardiovascular workout, it is important that allow your body to make changes from rest to a state of activity. This is done with a warm-up lasting 3 minutes and consisting of a lower intensity activity than the cardiovascular activity you plan to do. At the end of your workout, it is equally important that you complete a cool down, lasting 3 minutes.
Strength Training: Strength training (with weights, resistance bands, body weight, etc.) does not burn nearly as many calories as cardiovascular exercise, but aids in maintaining muscle tissue. Perform 1-3 sets of 12 – 15 repetitions, working all the major muscle groups.
The weight you lift should feel difficult during the last few repetitions. Do not hold your breath while doing these exercises and do not hyperextend your joints. Strength training can be done every other day.
Stretching: Stretching does not burn a significant amount of calories, but it is an important component of physical fitness. Stretching should be done after your cardiovascular exercise because your muscles and connective tissues will be more pliable. Stretching before exercise may cause injury.
Hold stretches for 15 to 30 seconds, but never bounce while you stretch. Do not hyperextend joints.
* We recommend that your see your physician before starting any exercise routine, particularly if you have not exercised recently.
If you have any questions about weight loss surgery and our support program, please call us at (206) 368-1350, or send us an email.
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