If you’re one of the many people considering plastic surgery, then you need to know exercise is imperative before doing so. By implementing cardiovascular and weight training along with proper stretching into your daily routine, your body will be well prepared for the surgery. This type of conditioning will strengthen your heart, firm your body, and will help quicken the post-surgery recovery. I recommend performing 30 to 60 minutes of cardiovascular training four to five days a week, at least 30 minutes of weight training three days a week, and stretching five to six days a week. Rest is also an important pre-surgery recommendation. Proper rest will ensure safety and success!

The typical full post-surgery recovery time is around four to six months, although you can begin a 30-minute walking program just a few weeks after the surgery (recovery time may vary based on the type of surgery). Based on your progress, weights and more intense cardiovascular training can be gradually implemented as well. I recommend starting with lower body weight lifting exercises then progressing to upper body after full recovery. Again, around the four to six month time frame, most patients are able to resume their active exercise regimen. Start slow and work your way back up!

Please stay in contact with your physician about the type of exercise you should be undergoing.

Also Read:

5 Ways to Prevent Loose Skin after Weight Loss

Plastic Surgery after Gastric Bypass Surgery

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Benefits of Exercise Before and After Plastic Surgery

Pictured here, J.R. Celski, a U.S. Olympic Team short track speed skater, appeared on Biggest Loser 9.6 to demonstrate the slide board for the contestants and lead them in a challenge.

The hip is one of the most common sites of instability of the human body and most of the time taken for granted. The majority of people tend to shy away from performing hip exercises (mainly men), thus causing it to become weak and unstable. The hip joint is very similar to the shoulder, which is a ball and socket joint and able to move in all directions. The main functions of the hip are to support and provide mobility for the entire body as a whole. This is where the slide board comes into play and strengthens each and every aspect of the hips and hip stabilizers.

Remember that slide boards are just like anything else and require progression. I recommend starting very slowly (5 to 10 minutes worth) with small precise movements then progressing to larger and longer strides (15 to 20 minutes worth). Good Luck!!

Slide Board Benefits:

1. Improve hip stability
2. Increase hip strength
3. Improve hip endurance
4. Reduce risk of hip injury
5. Improve balance
6. Burn unwanted calories
7. Strengthen hip stabilizers
8. Improve distance running

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Benefits of a Slide Board Workout

Kettlebell exercises are intended to increase total body muscular strength and endurance, cardiovascular endurance, balance and stability, and agility. They are used as a functional, total body exercise to condition the body as a whole. Each precise kettlebell exercise or movement is designed to engage multiple muscles at one time.

Kettlebells vary in weight (like dumbbells), thus allowing every fitness enthusiast the opportunity to train with them. They typically range from two pounds all the way up to 100 pounds. Kettlebell safety is crucial and you should seek the advice of a certified kettlebell trainer. It is also important to start slow (low weight and easy movements) then gradually progress to heavier weights and more difficult movements. Proper use of kettlebells require strength, coordination, and a lot of practice.

Each exercise involves multiple joint movements, thus allowing the body to be susceptible to injury if not performed correctly.

Benefits of Kettlebell Training:

1. Improve muscular strength
2. Improve muscular endurance
3. Improve balance and stability
4. Reduce the risk of injury
5. Improve circulation
6. Increase energy levels
7. Improve sleep
8. Good way to modify existing workout routine

Beginner Kettlebell Workout:

Below is a beginner kettlebell workout routine and I recommend performing two to three sets of 15 to 20 repetitions at a light to moderate weight. Good luck!!

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A Beginner’s Guide to Kettlebells

The stationary bikes offer a great cardiovascular workout all while improving your lower body muscular strength and endurance. Every class is a little different, depending on the instructor, but mainly consists of a combination of sprints, varying resistance levels, and normal rides.

The best thing about spinning is that you can go at your own pace or keep up with the instructor; it’s totally up to you. Spinning is also a great way to exercise with a friend, make new friends, or break through the boredom barrier with a new style of exercise.

Benefits of Spinning:

1. Improve muscular endurance
2. Improve muscular strength
3. Improve cardiovascular endurance
4. Enjoyable
5. Meet new friends
6. Bond with old friends
7. Great way to get your sweat on

Most health clubs and fitness facilities offer free spinning classes throughout the day. If you are a little nervous about taking a spinning class, below is a weight training workout that will help better prepare you for it. Spinning targets the quadriceps, hamstrings, glutes and calves.

Pre-Spin Workout:

Mix the following weight training regimen with a half-hour of cardiovascular training for a couple weeks and you will be ready to tear it up!

I recommend performing three sets of 20 repetitions at a medium weight for the workout below. Good Luck!

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A Beginner’s Guide to Spinning

Most fitness facilities offer a plethora of different classes from spinning to yoga. Each class will target different parts of the body as well as different intensities of cardiovascular training. I recommend trying each class to find the ones that give you the best workout and that you find most enjoyable as well.

Before joining a gym, ask the membership representative to discuss the classes offered or give you a brochure about each class. Also, be sure there is no added charge for fitness classes. Most fitness facilities offer free classes as part of the membership fee, but it doesn’t hurt to make sure.

Most Popular Fitness Classes:

1. Yoga:  Focuses on flexibility, breathing, relaxation, and maintaining positions
2. Spinning:  Focuses on leg endurance, cardiovascular training, and sweating
3. Kickboxing:  Focuses on total body endurance and cardiovascular training
4. Body Pump:  Focuses on total body strength and endurance training
5. Ab Lab:  Focuses on core strength, balance, and stability

Read now for a full list of the most popular fitness classes and summaries of each.

Benefits of Fitness Classes:

1. Offered throughout the day
2. Several different classes to meet your individual fitness needs
3. Meet new people
4. Intense and enjoyable workouts
5. Go at your own pace
6. Attend as long as you want
7. Many different levels of classes from beginner to expert
8. Tons of group energy
9. New fitness tips and advice
10. Great modification to weights and cardiovascular training

See Matt’s Beginner’s Fitness Guides:

A Beginner’s Guide to Resistance Training

A Beginner’s Guide to Strength Training

A Beginner’s Guide to Cardio

A Beginner’s Guide to Weight Training

A Beginner’s Guide to the Gym

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A Beginner’s Guide to Fitness Classes

Beginning the cardio process is somewhat difficult because you definitely do not want to over do it. If you have knee or ankle problems, I recommend using either the stationary bike or the elliptical. If you have no injuries or problematic areas, I recommend using the treadmill.

Here are a few common questions about cardio and the answers:

• How long should I do cardio?
• How many days a week should I do cardio?
• What should my heart rate be when I’m doing cardio?

Well, first off, you should listen to your body. If your body can only handle ten minutes then only do ten minutes. Slowly work your way up to 30 to 60 minutes four to five days a week.

Your heart rate should never reach your heart rate max, which is 220 minus your age. For example, I am 26, so 220-26=194.

Next, is your target heart rate zone. This heart rate zone was established because the body burns the most fat in this zone (also known as the fat loss zone). The recommended target heart zone varies, but I tend to stick with 65-85 percent of your heart rate max. Even though you burn more calories at a higher heart rate, for health reasons you should try and stay within the target heart rate zone.

So, my target heart rate zone is 220-26=194, .65 x 194=126 and .85 x 194=165 (126-165 is my target heart rate zone).

I recommend purchasing a heart rate monitor to keep your heart rate in check. Good luck and feel free to ask question if you may have any!!

Try this:

Top 10 Cardio Exercises

One-Month Beginner Cardio Program

Split Workout: Cardio

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A Beginner’s Guide to Cardio

I went to the gym today and noticed that it was much more full than usual, and then I realized that many of the people I saw were new. Many of them were unsure of how to use the equipment; I saw some women doing exercises that were designed to do the very opposite of what the attendee wanted: ten minutes of reps on the adductor machine, for example, will do nothing to reduce the size of your thighs, for that, you need cardio. What might very well happen to these women, as is very common, is that they will not see the results they desire and give up, convinced that working out doesn’t work for her.

How can you avoid wasting your time with the wrong exercises, the incorrect efforts? By using a personal trainer. Before you say, “No,” or “I can’t,” hear me out. Utilizing the services of a personal trainer is not just for those looking to bulk up, professional muscle builders or celebrities. A personal trainer can help you figure out the areas that you need to work on and the goals you want to achieve, and will help you formulate a plan to get there. A personal trainer can be your motivator, your conscience, your friend and can help you look forward to working out. Most gyms offer personal training service. The gym that I use offers free training in groups of four, which can be a terrific way to make friends and find others to work out with.

Worried about the cost? Consider it a long term investment in your health and well being. Using the services of a trainer isn’t forever; in fact, you can use a trainer as frequently as you desire, or for a set length of time. You might be able to split the cost with a friend or even barter for services.

For more information, you might also want to read:

A Beginner’s Guide to the Gym

How to Find the Right Personal Trainer

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Using the Gym with Your New Year’s Resolutions

A simple way to lose weight is to cut carbohydrates and fat out of your diet, but you need carbohydrates to give you energy throughout the day. So, eat carbohydrates only in the morning to provide your body with energy through the day.

Second, you definitely need a diet high in protein to build and repair the muscle fibers that will be broken down during cardiovascular and weight training. I recommend doing at least a 30-minute cardiovascular training prior to breakfast every morning. This will jump start your metabolism and keep it up and running all day.

Next, stay active throughout the day and hit another 30-minute cardiovascular training before your weight training session. I recommend doing these in the evening to help burn “left-over” calories from the day and to keep your metabolism fired up through the night.

I also recommend breaking down each muscle group on different days (two muscle groups per day). The more lean muscle mass you gain from lifting weights the more calories you burn throughout the day.

Try to do this six days a week with no cheating!! I promise hard work and dedication will pay off. Below is a sample daily routine for you to follow. Be sure to drink plenty of water throughout the day (64-90 ounces a day) and each protein shake should provide your body with the proper daily vitamins and nutrients.

Sample Routine:

6 A.M.                    30-45 minute cardiovascular training session

6:45 A.M.             Non-fat oatmeal, fruit, and water

10 A.M.                 Non-fat protein shake and water

1 P.M.                    Grilled chicken, green beans, and water

2 P.M.                   10-15 minute walk

5 P.M.                   Non-fat protein shake and water

6 P.M.                   30-45 minute cardiovascular training session followed by weight training

Monday/Thursday:           Chest/Biceps/Abs

Tuesday/Friday:                 Back/Triceps/Abs

Wednesday/Saturday:      Legs/Shoulders/Abs

7:30 P.M.           Grilled chicken, green beans, and water

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How to Lose 10 Pounds in 30 Days

The latest video craze is thanks to the Wii and complimentary games like Wii Fit and EA Sports Active. These “exergames” have made fitness enjoyable by allowing physical activity to be fun, challenging, and adventurous. These fitness video games are great for improving eye-hand coordination, balance, stability, and stamina; all of which you can do at the gym as well.

Although the sweaty gym or health club may not be the most enjoyable place to spend an hour or so of your day, the benefits are endless. I understand that driving to the gym is an inconvenience and full of germs and people you may not want to talk to, but suck it up and hit it hard!

I strongly believe there is no substitute for exercise itself. Although “exergames” do a good job, exercise cannot be imitated. Cardiovascular training can be done anywhere and everywhere, but there is no exception for weight training. Weight training has been proven to increase bone density and lean muscle mass, improve posture, and reduce the risk of future injuries, which is not something you’ll be able to accomplish with your video game.

As a fitness expert, I encourage you to proceed with your normal workout routines (cardio and weight training) and let the digital workout world be an added benefit to your physically active lifestyle. In other words, don’t rely on video games to get your physical activity, use them for fun and additional exercise.

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Gym Workouts More Beneficial than Fitness Video Games

Wedding Season Week 7:

“If you think you can or think you can’t; you’re right!!”

Tip: Be sure to drink plenty of water throughout the day and during your workout. Try to avoid sugary sports drinks or high sugar/carbohydrate fruit drinks. These drinks are only necessary when you are working out for extended amounts of time and your electrolytes are depleted, otherwise water is the only necessary fluid to put into your body. Try to intake 80 to 100 ounces a day if you exercise at a moderate to high intensity level.

Week 7 Wedding Fitness Plan (Core Stability Blvd):

Core stability is absolutely huge. I can’t emphasize this enough. Every thing begins and ends with a strong and stable core.  I have covered the basics about the core in a previous article so I am not going to go into much detail, but the core consists of your entire front and back sides; not just your abdominal muscles.

Below are my favorite core stability exercises and I recommend performing two or three sets of 20 to 30 repetitions or hold each position for at least 30 seconds if required. Remember to get your cardio (30-60 minutes) in as well. Have fun!

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10 Week Wedding Fitness Plan: Week 7