Starting new need some ideas

[vaulter870]

well after yet another eventfull fall i am again returning from a 2 month plus recovery. last year a broken back this year an emergency abdominal surgery that took some abdominal muscle with it. me and the fall season dont get along very well but that aside it is now winter and i have been cleared for normal activites again. obviously i cant just go and jump cause i have put on some weight not even being able to run. didnt do to badly though i only gained about 5 lbs over 2 1/2 months of nothing. now my question is i have to start from square one and i want to know where the begining is. i have been in shape almost my entire life so this is a little new to me. i know i am not going to attempt to jump till end of jan at the earliest. any suggestion on what to do till then would be appreciated. i am thinking of just working back into jogging and lifting for a while and then maybe into more serious running after a couple weeks.

[rainbowgirl28]

I would imagine it will be crucial to rebuild you core strength before anything else. I would recommend starting with pilates or yoga, something that uses body weight.

[vaulter870]

thats a good idea hadent thought of that yet thanks becca

[rainbowgirl28]

I would also recommend starting with some easy jogging. Ease into everything slowly.

If you gained 5lbs and had 2+ months of inactivity, you easily could have lost 4lbs or so of muscle and gained 10lbs of fat (for example).

Anyway, ease into activity. Build up slowly or you'll get hurt. Be sure to work on the flexibility.

[decanuck]

If you gained 5lbs and had 2+ months of inactivity, you easily could have lost 4lbs or so of muscle and gained 10lbs of fat (for example).

I second that. I was out for the better part of a year and even though I only gained at most 5lbs, my 2" bigger waistline says it was probably much more fat replacing depleting muscle mass. Don't worry though...you get it back fast. Especially once you get into the weight lifting phase of your training. 6 weeks into the season and I was back to my previous body composition.

And as for training, I would do as Becca suggested and then after 3-4 weeks add some higher-rep weight lifting for strength endurance and hypertrophy as a base for building more powerful muscle. But having injured your abs you should be cautious with this.

[vaulter870]

yeah that seams to be the general concensus to take things slow. lucky for me i have been around personal trainers and my roommate and i could probubly be a certification away from being personal trainers (thats what happens from years in the gym ) anyways i started out with some really light weight high rep lifting on monday and i am still going strong. i feel great but if anything i have been overcautious. anything to avoid a hernia from where the muscle was taken from. as for more then 5lbs of fat i can agree with that although i can still fit in the same pants so i am happy anymore suggestions would be appreciated the streaching and stuff becca said has been great