Making a commitment to manage your weight
for the rest of your life is an important part of your success.
Exercise is a critical component in weight management.
Exercise keeps your muscle proteins intact and stimulates your
body to use fat stores as energy. Below are helpful links to provide
you with resources to help you choose a program that works for you.
Following laparoscopic gastric bypass surgery, you may begin
exercising as soon as you feel comfortable. After open gastric
bypass surgery, we ask that you wait 6 weeks before sudden
straining, jumping or lifting more than 30lbs. Less demanding
forms of exercise are desirable as soon as comfort permits, and to
the extent that comfort permits.
Coastal Center
for Obesity Bulletin Board - An online submission board
designed to aid the pre and post operative patient with Healthy
Hints. Nutrition, exercise, lifestyle and more will be covered.
Help Us Help
Others! Healthy Hints! Use the link
below to submit a
Healthy
Hint for patients to view.
Coastal Center for Obesity:
Exercise Programs
Coastal Center for Obesity -
Exercise for Life
Program Development: Matthew Rice, CSCS, NSCA-CPT
Coastal Center for Obesity - Weight Training for Fat Loss
Program Development: Matthew Rice, CSCS, NSCA-CPT
Coastal Center for Obesity:
Additional Healthy Living Resources
ediets™
eDiets is building a global online diet, fitness and motivation
destination to provide consumers with solutions that help them
realize life’s full potential
ObesityHelp™
Founded in 1998, we are the internet’s
meeting place for information and resources on obesity and bariatric
(weight loss) surgery. We connect patients, surgeons, hospitals,
physicians and others fighting against the consequences of obesity
America
on the Move™ helps you take simple steps to become more
physically active and eat more healthfully. This site is for
everyone.
American
Council on Exercise - ACE Health and Fitness Tips offer insight
into the latest research, trends and workouts. Originally published
in recent issues of ACE Fitness Matters, each tip covers a different
topic related to health and fitness, including muscle strength,
weight loss and the latest FTC ruling.
Weight
Watchers - For over 40 years, Weight Watchers has helped
millions of people around the world to lose weight! Find out about
our history and philosophy.
Shape
Up.org - As the nation looks toward controlling health care
costs, no workable agenda can ignore the pressing issue of combating
obesity in America. After smoking, which causes an estimated 400,000
deaths annually, weight-related conditions are the second leading
cause of death in the U.S., resulting in about 300,000 preventable
deaths each year.
Kidshape.com
- KidShape® Foundation is proud to offer the largest and most
successful weight management program for youth and their families.
Being overweight is difficult for families and many parents do not
know how to help their children lose weight and be healthy. Many
children are being told by their doctor that they have health
problems which may be related to their weight. These health problems
include diseases like type 2 diabetes, high blood pressure, high
cholesterol, or asthma, which used to be seen primarily in adults.
And many children are suffering from depression, low self esteem and
isolation after being teased because of their weight. KidShape®
Foundation can help!
American
College of Sports Medicine - ACSM advances and integrates
scientific research to provide educational and practical
applications of exercise science and sports medicine.
Obesity.org
- Here you will find what we think is the most comprehensive site on
obesity and overweight on the Internet. Obesity is not a simple
condition of eating too much. It is now recognized that obesity is a
serious, chronic disease. No human condition — not race, religion,
gender, ethnicity or disease state — compares to obesity in
prevalence and prejudice, mortality and morbidity, sickness and
stigma.
American
Diabetes Association - Links for a healthy lifestyle from the
ADA.
American
Heart Association - Heart Association information, healthy
lifestyle, exercise, and more.
iVillage.com
- Women's lifestyle focused with links to affiliates and information
on a wide range of lifestyle related topics.
Oprah.com
- Links to everything Oprah!
Presidentschallenge.org
- It only takes a small change.
Instead of telling yourself you can't, you tell yourself you can.
The President's Challenge is a program designed to help you get fit.
No matter what your fitness level, the President's Challenge can
help you improve it.
Note: All of the links above are for informational purposes only and
no endorsement has been made by Coastal Center for Obesity to them.
This exercise program is designed for overweight people who intend
to use exercise as a means to accelerate weight loss and to ensure
maintenance afterwards. It is based on the method of lifting weights
to burn fat and build muscle.
The Basic Equipment
Women
Men
The exercise
program assumes that you do not have a lot of disposable income
to buy expensive equipment, however you will need dumbbell pairs
of different weights specified to the right.
As you get stronger, you will graduate to heavier sets of weights.
New weights sell for about $1.00 per pound, but second hand
weights can often be found at garage sales at much lower prices.
3 lbs
5 lbs
5 lbs
10 lbs
7 lbs
20 lbs
10 lbs
25 lbs
The Benefits of Weight Lifting
Increasing your muscle size raises your resting metabolic rate,
which means that you burn extra calories for a much longer time
after exercising than is the case with most other exercise activities.
This body building regimen predominantly emphasizes upper body exercise
for two reasons:
Most overweight people already have developed strong muscles
in their lower body, and have also often produced a lot of wear
and tear in the process of carrying extra weight.
Most people, and especially women, will exercise their lower
body and neglect their upper body. Since with most activities
initial gains are usually the greatest, we believe that it is
appropriate to emphasize development of the upper body.
Some Basic Terminology
To begin, lift several weights and choose the one that for a given
exercise you estimate that you can lift 10-15 times consecutively
before fatigue prevents further lifting. Each lift is called a repetition,
or “rep”. Each series of “reps” is a “set”.
The goal when doing a set is to lift to fatigue, not to achieve
a particular number of reps.
Getting Started
For the first month, do one set of each exercise 3 or more times
a week. As the sets become easier and you are able to do 20 or more
reps, increase the amount of weight.
For the second month, do two sets of each exercise. After two months,
do three, or if time permits, four sets of each exercise. Increase
the amount of weight used in each set.
The first set is a warm-up set done with a moderate amount of weight
repeated until you are one or two reps from exhaustion. Rest a few
minutes; then for a second set choose a greater weight and exercise
to fatigue. Fatigue is achieved when you can’t complete the
exercise motion again. Rest 3 to 4 minutes, then choose a heavier
weight and exercise to fatigue again. If possible, increase the
weight for a fourth time and exercise again. You may only be able
to do two or three reps in the third and fourth sets. The process
of increasing weights with each set is called “pyramiding up”.
When you go from doing two sets of each exercise to doing three
or four sets, a much greater demand is made on both your muscles
and your time. It is wise to break the exercise program into three
different parts, do each part on a different day, and rotate back
around. It is important also to keep a record of how many sets,
reps, and how much weight is used with each set. A sample record
is attached at the bottom of this description. If you are getting
stronger, you are growing more muscle, and if you are growing more
muscle, your resting caloric expenditure is getting larger, and
you will lose more weight!
Jane's
Exercise Workout Record
Exercise
Weight
Reps/Sets
Back
- Shrugs
3
lbs
15
/ 2
Back
- Pullover
2
lbs
12
/ 2
Back
- Rows
3
lbs
12
/ 2
Chest
- Incline Fly, Flat
2
lbs
13
/ 2
The
following is a description of the exercises that we hope you will
do. If arthritis or previous injuries make it difficult for you
to follow these exercises, we can arrange an individual counseling
session with our exercise physiologist to devise an exercise regimen
better suited to your individual needs. The bottom line is, it is
very important that you exercise, so the type of exercise you do
should be pleasant enough that you’ll want to keep doing it.
We think that weight lifting is the best exercise, but if you cannot
make yourself do it regularly and you can stick to something else,
do that instead. Any exercise is much better than no exercise at
all.
Specific Exercises
The following exercises work sequentially the back; the front of
the arms (biceps et. al.); the back of the arms (triceps); the chest;
the shoulders; legs and abdomen.
Shrugs
Shrugs are done by holding weights in each hand and repeatedly
raising the shoulders up towards the ears without bending or
lifting the arms. It is the same kind of effort we use lifting
suitcases, and can be done with fairly large weights. It is
important not to lift large weights by bending over and straightening
up – this can result in back injuries.
It is important not to lift large weights
by bending over and straightening up. Back injuries can result.
Ballover:
Do this exercise lying flat; arms extended above th ehead. Raise
weight overhead
Rows:
Do rows with one hand resting on a chair and the weight in the
other hand. Alternate hands for resting and lifting.
Exercises for the front of the arm (biceps and other muscles) may
be done sitting or standing. Different muscles are used if the weight
is gripped with the palm down or the palm up. The exercise is called
a curl and should be done three different ways. With the first exercise,
the Basic Curl, the weight is held palm up. The elbow position
is kept fixed and the weight is raised and lowered. The second exercise
is the same as the first except the weight is held with the palm
down. The elbow position should not move during the first two curl
exercises.
During the third exercise, the Advanced Curl, the elbow position
is shifted from vertical to horizontal at the same time that the
elbow is being flexed.
Exercises for the back of the arm (triceps) are similar to those
for the front of the arm in that different muscle fibers are involved
when the exercise is done with palm(s) facing upwards and with the
palm(s) facing down. Similar to those for the front of the arm,
there are three different exercises for the back of the arm. This
exercise is sometime called a French curl.
The first two exercises, the French Curl Lying Down, are
done lying down with the elbow pointed towards the ceiling. The
weight is raised until the arm is straight.
French
Curl Lying Down
French
Curl Sitting
The third exercise for the back of the arm,
the French Curl Sitting, is done reclining slightly or sitting
but the elbows are lifted as high as possible and two hands are
used to raise and lower the weight behind the head.
There are four different exercises for the shoulders.
Front Lift (Example
on Left)
The arms are held straight. Lateral Lift (Example on Right)
The arms are held straight but the weight is lifted to the side.
Seated Back Lift:
This exercise can be done lying on an inclined bench or simply
lying in one’s own lap while seated.
Shoulder Press:
An alternate shoulder exercise is the shoulder press. It can
be done as a substitute or in addition to the shoulder lifts.
Hold on to an anchored chair or railing. Progress to each level
by increasing depth until thighs are parallel to the floor but not
deeper, so as to avoid injury to the knees.
This exercise works both chest and back of the arms. Level 1
is performed with just the shoulders lifting off the ground. As
you get stronger move on to Level 2 and 3. Level
2 pushes up the the full extension of the arm but the body is
supported by the knees. Level 3, the most difficult, keeps
the knees straight and supporting your body with your toes push
off to the full extension of your arms.
The above exercises, which do not require weights, can be done when
weights are not available. All you need is a sturdy table. Level
1 pull up just enough to lift the shoulders off the ground.
As you get stronger move on to Level 2 and 3. Level
2 lift up bending at the waist and pull up as far as you can.
Level 3 keep waist straight and lift up as far as you can.
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