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

Three programs for women are offered:

• iCore Stretch Women’s
• iCore Gym Women’s Beginner’s Program
• iCore Gym Women’s Advanced Program A and B versions

And three coordinating programs for men:

• iCore Stretch Men’s
• iCore Gym Men’s Beginner’s Program
• iCore Gym Men’s Advanced Program A and B versions

All narrated by personal trainer and acclaimed kinesiologist Alexandra Laws, the  iCore Gym Women’s and Men’s Beginner Program A application consists of simple-to-perform exercises that train each major muscle group. With six easy-to-follow video exercises demonstrated, each workout walks you step-by-step with simple vocal instructions breaking down every move to help assure correct form. After all, exercises done with incorrect form can have much different results than those desired. I am especially fond of the video segments, for I find it helpful to watch (sometimes over and over!) to master the correct form. Watching many different versions demonstrated by non-professionals at the gym can lead to injuries – but I’m assured that the form on the iCore program is correct.

The iCore Stretch program has 12 stretching videos with a break down of each move so that it is easy to follow. Each video walks you step-by-step through how to do each stretch to assure correct form and maximize the effectiveness. Each stretch video can be easily accessed from a carousel or they can all be played in sequence, which is my favorite way. After I completed the entire stretch sequence, I felt very warmed up and ready to begin my exercise routine. As much stretching as I’ve done in the past, I found that by using the iCore, I found muscles that I had never stretched before. Also, ouch.

Each app consists of a “How to Use” guide, “dos and don’ts” summaries for each exercise, and an exercise description table.  In particular, I found the “dos and don’ts” section to be helpful, and I was shocked to find out that I’d been doing one exercise with incorrect form – no wonder I wasn’t getting the results I desired!

With the iCore applications, you can maximize your workouts, utilize your time effectively, and be certain that you are executing the exercises correctly – a win in my book!

Check-out iCore for the iPhone and choose the one that’s right for your fitness goals!

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iCore iPhone App Ideal for Men’s and Women’s Fitness

1. Map your trail: Always figure out your path before you start your run as this will keep you from getting lost or ending up in a dangerous place.

2. Run during the day: Try to run during the day or follow a well-lit path. This will help prevent any possible danger that could happen at night.

3. Take a partner: A running buddy is always a safe bet in case of injury or to keep would-be assailants away.

4. Hydrate before, during, and after your run: This will keep you hydrated and will prevent possible cramps.

5. Get new running shoes: It is recommended that you get new shoes every six months or so; this will help prevent your feet and knees from future injuries.

6. Stretch: Stretch before and after your run.

7. Run on a flat surface: Try to avoid uneven ground whenever possible as it’s more rough on the ankles and knees.

8. Check the weather: Make sure to check the weather report before your run, this will keep you from getting caught in the rain, a thunder storm, or worse.

9. Carry a phone or change for a phone call: Just in case you get lost, can’t finish the run, or have an injury during your run.

10. Run facing on-coming traffic: Do this so you know where the traffic is and so that you don’t get hit from behind.

11. Don’t wear black. Wear lighter colored clothing at night, or if you are dressed in black make sure you have on something reflective.

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11 Safety Tips For Runners

Wedding Season Week 10:

“Nothing takes as long as you think when you put your heart and mind to it.” (unknown)

Tip: Snacking before a workout is extremely important. By doing so, you will provide your body with enough fuel or energy to get through a long hard workout. Keep it small and simple, then grab a good healthy meal right after. A few quick healthy pre-workout snacks are fruit, granola, protein bar, egg whites, or a vegetable.

Week 9 Wedding Fitness Plan (Self-Massage):

Self-massage, or self myofascial release, is used for relieving pain or tension, increasing the range and motion of the body, improving posture, relieving stress, and helping to prevent future injuries. I have discussed self myofascial release in a previous article, but I believe it is such an important topic and must be covered again.

Self myofascial release is intended to trigger the fascia, which is web-like connective tissue that covers the muscles, organs, and skeleton. By slowly rolling over each body part or muscle group with a foam roller the fascia receives pressure and simply “unwinds” itself. This helps increase blood flow and restores optimum performance of the body. Below are a few of my favorite exercises. Again, slowly and gently roll each individual muscle group over the foam roller several times. Good luck!!

See Matt’s entire 10-week wedding fitness plan and other bridal diet resources here at DietsInReview.com.

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10 Week Wedding Fitness Plan: Week 10

Wedding Season Week 9:

“Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it. Begin it now!!” (Goethe)

Tip: Remember to listen to your body, it knows when enough is enough and when to push it.

Week 9 Wedding Fitness Plan (Self Stretching):

Assisted stretching is a great way to wind down a tough sweat-filled workout and to relieve a little more stress that runs our lives these days. Again, stretching has so many benefits and an assisted stretch just adds to the list of them. These benefits range from improving sleep patterns to increasing energy levels.

Like I mentioned above, assisted stretching is a great way to cool or wind down, reach the parts of the body unattainable by yourself, and stretch deeper to increase your flexibility level. I have put together a list of stretches below that I perform on my clients after a nice hard workout. I recommend holding or maintaining each stretch for two 20-second counts with a five-second relaxation period between them. Good luck!!

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10 Week Wedding Fitness Plan: Week 9

Wedding Season Week 8:

“Learn to relax. Your body is precious, as it houses your mind and spirit. Inner peace begins with a relaxed body.” (Norman Vincent Peale)

Tip: Remember to warm-up and cool down before and after your workouts. I understand that it takes time away from the actual workout, but it’s worth it.

Week 8 Wedding Fitness Plan (Self Stretching):

Stretching is a very important topic and I strongly recommend that you stretch before and after your workout routines. Stretching has been proven to reduce the risk of injury, increase joint range of motion, reduce muscle tension, increase circulation of blood throughout the body, and increase energy levels. These are only a few of the benefits of stretching though.

Below are a few of my favorite stretches and I recommend that you hold or maintain each stretch for two 20 second counts with a five second count of relaxation between each 20 count.

See weeks one through seven of Matt’s 10-Week Wedding Fitness Plan.

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10 Week Wedding Fitness Plan: Week 8