Regular exercise is essential to achieve and maintain weight loss following bariatric surgery. Along with a healthy diet, exercise will help you reach your goal weight after a procedure such as the gastric band. In the months following your bariatric procedure, you’ll notice significant weight loss as you consume controlled portions of food and feel fuller for longer. However, exercise shouldn’t be overlooked as it helps build muscle and maintain these weight loss results.
In addition to weight loss, exercise has many other advantages, including improving brain health, reducing your risk of fatal diseases, and strengthening your bones and muscles. When discussing how to lose weight following a gastric band, patients often ask whether we encourage cardio workouts or strength training such as weightlifting. To answer this question, we first need to understand the difference between cardio and weightlifting and how each contributes to healthy weight loss.
Cardio Workouts Following a Gastric Band Procedure
What is Cardio ?
Cardio, or cardiovascular exercise, is any exercise that gets your heart rate up and keeps it there for a prolonged period. After the gastric band procedure, cardio is an excellent way to achieve and maintain weight loss as it burns calories quickly.
Examples of Cardiovascular Activities
- Running, walking, jogging
- Swimming
- Cycling
- Water aerobics
- Hiking
- Kickboxing
- Rowing
- Skipping
- Golfing
- Circuit training
- Martial arts
Benefits of Cardio
In addition to weight loss, cardio workouts offer numerous benefits:
- Boosts Immune System: Regular cardio can enhance your immune function.
- Prevents High Blood Pressure: Helps maintain healthy blood pressure levels.
- Supports Mental Health: Improves mood and reduces symptoms of depression and anxiety.
- Strengthens Respiratory Function: Enhances lung capacity and efficiency.
Recommended Cardio Routine
Experts recommend at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week. Aim to spread these workouts over five days of the week for optimal results.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) workouts are becoming increasingly popular. HIIT includes short bursts of intense activity followed by recovery periods. This cycle is repeated several times, making HIIT an efficient way to burn calories in a shorter time. HIIT exercises are a great choice for gastric band patients with busy schedules who are committed to their weight loss goals.
Weightlifting Following a Gastric Band Procedure
What is Weightlifting ?
Weightlifting, or weight training, is a type of strength training that develops muscle power and size. While it might not burn as many calories during the workout as cardio, weightlifting has its own set of advantages.
Benefits of Weightlifting
- Increases Resting Metabolism: Building muscle increases the number of calories burned at rest.
- Burns Calories Post-Workout: Unlike cardio, weight training continues to burn calories after the workout is finished.
- Reduces Loose Skin: Helps fill out excess skin that may result from rapid weight loss.
- Decreases Stomach Fat: Effective in reducing abdominal fat.
- Increases Strength: Enhances overall body strength.
- Lowers Injury Risk: Strengthens muscles and joints, reducing the likelihood of injuries.
- Leaner Appearance: Tones the body for a more defined look.
- Manages Blood Sugar Levels: Helps regulate blood sugar, reducing the risk of diabetes.
- Enhances Mobility and Flexibility: Improves overall movement and flexibility.
Cardio vs. Weightlifting Following a Gastric Band Procedure
Which is Better for Weight Loss ?
So, is weightlifting or cardio better for weight loss following a gastric band procedure? The answer is both. Incorporating both cardio and weight training into your post-gastric band fitness routine offers unique advantages for weight loss and overall health.
Creating a Balanced Workout Plan
A balanced workout plan should include both forms of exercise to maximize benefits. Here’s a simple plan to get you started:
- Cardio: Aim for at least 30 minutes of moderate-intensity cardio, such as brisk walking or cycling, five days a week.
- Weightlifting: Include strength training exercises at least two to three times a week, focusing on different muscle groups each session.
Additional Considerations
Regular exercise is only one factor in the success of your weight loss surgery. To achieve and maintain weight loss, focus on your eating habits, portion control, alcohol consumption, sleep, and hydration.
Conclusion
Both cardio and weightlifting play crucial roles in achieving and maintaining weight loss after a gastric band procedure. A combination of these exercises can help you burn calories, build muscle, and improve your overall health. Remember to consult with your healthcare provider before starting any new exercise regimen to ensure it’s safe and effective for your individual needs.
For more information on how you can lose more weight after your weight loss procedure, feel free to contact a member of our talented team. The team at Auralia has years of experience performing bariatric surgery in Ireland and can provide you with the procedure you need to feel more confident about your body. Book a free consultation today with our leading team of Irish cosmetic surgeons.
