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I'm over weight have COPD
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casino769 posted:
I'm a 58 yr old female 5' 130 lbs Had a rt. lung removed 14 yrs ago Had a heart attack 3yrs ago had 2 stents put in I quit smoking 18 months ago gained 25 lbs..joined a gym last week... will I be able to lose the wt.only walk at 2.5 mpr or do I need to go faster.. I do use the ab machine and a few other machines..
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Rich Weil, MEd, CDE responded:
Your BMI is 25.4 and so there's no need to lose more weight. In fact, I don't recommend it because you might lose muscle. A "normal weight" is a BMI of 25, so technically you are just .4 away from that, a trivial amount (less than 1 pound). You can read about BMI here http://www.nhlbisupport.com/bmi/

I suggest instead of weight loss that you focus on shaping your physique, reducing body fat, and increasing muscle. That means 25-30 minutes of cardio and resistance exercise 3-4 times a week. You said you use a few other machines, but they may not sufficient. Why don't you have a trainer at your gym set you up with a program. You need exercises for all muscle groups, and the trainer can show you how to safely do that. You should lift 2-3 days a week, 8-12 exercises, 2-3 sets. It should take app 30 minutes. As for the speed on the treadmill, it varies for each person. You should ask your doctor how high he or she wants your heart rate to go. You might have had a stress test in the last year or so. The doctor can prescribe a heart rate based on that. If you take a beta blocker, then your heart rate won't go up too much, so you should use perceived exertion. The work should feel "somewhat hard". You can read more about that here http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html
As for measuring body composition, you can monitor your body fat by using a bioelectric impedance (BIA) scale. You can buy a BIA scale for around $45. Check www.omron.com and www.tanita.com/ for more information.

Feel free to post back If you have more questions.

Take care, Rich
Rich


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