It sounds like you are on the right track, so keep it up! (sorry about caios in your life) Lets start with getting you healthy, mind body, and soul woman...everything else will fall into place. After all that's what it's all about, right. The first step I would take is to decide how much time you can dedicate to a solid program. Can you commit 3 days a week or 7? You make the call, be honest, we don't want to set you up for failure. ( I know you wont!) Next, decide what you like to do and what your personal goals are. We're almost there so hang with me. For example, if you love to be outside, incorporate something that will allow you to exercise outside, like a run. Finally, before starting anything, I will suggest to talk to your doctor, it sounds like you have been through a lot, so see what he/she thinks of your new program.
For a workout plan here are some basic guidelines:
Remember we want to work on: cardiorespartory, muscle strength,
muscle endurance, and flexibility
Cardio:
*The CR phase usually includes 20-60 minutes of continuous or intermittent (10 min. bouts throughout the day) of activity
*Although deconditioned persons my improve CR fitness with only twice weekly exercises, greater improvements are achieved with a frequency of 3 to 5 d/wk
Muscle Strenght/Endurance
*Perform a minimum of 8 to 10 separate exersices that train the major muscles, i.e. hips, thighs, legs, back, chest, shoulders, arms, and abdomen.
*Exercise each muscle group 2-3 nonconsecutive days per week and if possible, perform a different exercise for the muscle group every 2-3 sessions.
*Perform each exercise to the point of volitional fatigue, with good form (a spotter is handy)
*While traditional reccomendadtions of 8-12 reps are still appropriate, choose a range of reps between 3 and 20 (3 to 5, 8 to 10, 12 to 15) that can be performed at a moderate repetition duration (~3 sec. concentric, ~3 sec. eccentric) Do this in a CONTROLLED MANNER!
*Remember to maintain a normal breathing pattern
Flexibility
*Proceede stretching with a warm-up to elevate muscle temp.
*Do
static stretching that exercises the majormuscles and tendons
*Stretch to the end of the range of motion, WITHOUT inducing discomfort
*Hold each stretch for 15-30 seconds
Well, lady that's all. If you have any more questions I would be more than happy to help you out the best I can.
Linear Mode
