I am female nearing 60 years old, have been for a few years a sometime weight-lifter, youthful for my years.
July 2006 I had to have an abdominal hysterectomy, leaving ovaries behind. In preparation for it, I got in the best shape, lifting, cardio, nutrition, I had been in a couple of years. I did Waterbury’s TBT.
Was back at gym 6 weeks later, doing great. Also went back to demanding professional life – mistake. Got sick and drained for a few months. Workouts became infrequent.
By X-mas time, I was exhausted and drained. Reduced my workload in spring, intermittently got back to gym –
Did sumo DL’s in April 2007 and developed osteitus pubis. http://www.thestretchinghandbook.com/archives/osteitis-pubis.php Apparently women with hysterectomies are vulnerable with wrong exercise which sumo DL’s were. But it took 2 months to diagnose problem. PT, gradually back to weights after 3 months, this past August.
Probably went too intense too soon… September 4 I herniated a disc. MRI shows several bulging discs as well. Pain unbelievable for a month.
Pain is now gone. PT says: No weights for 8 weeks. Can do cardio on elliptical and fast walk on inclined tread mill. Can do workouts that just use my body.
I need a workout routine I can do for 8 weeks that do not involve weights. My body now sucks. Nutrition has been bad due to no motivation.
I’ve read here about reverse hypers and Glute-Ham raises. I am not sure if my gym has them. I think I can do those or at least build up to them. I read about the squat hip belt – but that will be for later. There is an assisted chin-up and chest dip machine.
I need to rebuild my core but I need to do a real routine or I will go crazy. I can’t seem to design my own – my experience and intuition isn’t good enough. I have tons of books, access to internet to figure out how to do exercises. But no routine.
My schedule permits 45 min appx workout 3 times a week. A full body or 2 day split would be ideal. I will do fasted cardio in the Am for 3 times a week. I know the debates pro & con cardio – but it keeps me sane.
Can anyone suggest a routine to start, give exercises, reps, rest, etc?