Posted by MERM on 6/21/2008, 11:54 am
1/Exercise and FM
Presentation given by Angela Collins, R.P.T. and Vice President of Suncoast Rehabilitation April 22, 1997
Exercise is a way to get stronger and to make muscles firmer. If you have Fibromyalgia Syndrome (FMS), it is very important to get your muscles healthier! This includes improving the mobility of your muscle fibers (reducing tightness), increasing the metabolism or oxygen flow in your muscles, and improving the muscle tone and endurance.
What Can Exercise Do For You?
It can make your muscles healthier, so they can handle physical and bio-chemical stress better
It can increase the flexibility and length of your muscles
It can increase the oxygen flow to your muscles, improving muscle metabolism
It can help you sleep better
It can reduce stress, anxiety and depression
It can increase your energy and endurance
It can help you to reduce or control your weight.
What Type of Exercise Programs?
Daily stretching program for tight muscles. (Flexibility)
A three-times-per-week fitness program that increases heart rate and oxygen flow to the body. (Cardiovascular)
Various Forms of Exercise
Walking - Cardiovascular fitness (provides no strength or flexibility of trunk, upper extremities)
Swimming - Cardiovascular fitness, increases tone and length of muscles. (30 - 60 minutes, 3x per week recommended)
Water Exercise Program - Cardiovascular fitness, water reduces weight bearing pressure on spine and joints. (Swimex, gentle free style swimming)
Yoga - Includes deep breathing, relaxation, meditation, gentle stretching (Caution: Yoga "postures" designed for healthy bodies; talk to your instructor about what is right for your body)
T'ai Chi - Breath control with relaxation and physical conditioning, increases balance. Can be wonderful for those with FMS and polymyalgia, may have to modify some positions; talk to your instructor about what is right for your body
Eventually add:
Exercise cycle and bicycling - aerobic exercise, conditioning of lower extremities. (Caution: gripping of handles can lead to tightening of neck and back muscles. Sit in good posture, neck tucked in.)
Aerobic Exercise Classes - Step-aerobics, stretch and tone. (Evaluate based on amount of impact; stretch and tone classes are best.)
Weight Machines and Free Weights - Not recommended due to focus on strengthening only.
Jogging and Running - High impact form of exercise but cardiovascular training is good for mild FMS.
Avoiding Flare Ups
Create a realistic goal ( usually slow program of 3 months to a year)
Create a 5 to 10 step plan to achieve goal without increasing symptoms. (Listen to your body.)
Set yourself up to win by setting up realistic goals. Be good to your body!
Exercise For Severe FMS
Consult a professional to structure a progressive fitness program to include exercise and normal home activities.
Rehabilitation may include physical therapy, aquatic therapy, occupational therapy and cognitive and speech therapy.
2/ Staying Fit With FM
As FM patients know, the daily hurdle of dealing with pain, fatigue and life's stresses can be difficult at best. With symptoms like these, it's no wonder why just thinking about exercise can be frightening and exhausting!
Well, here's a consolation: even the most in-shape, fitness and athletic enthusiasts battle the same psychological reaction at just the thought of exercise.
Studies have proven that even at the suggestion of performing physical and mental exercises, over two-thirds of the study participants complained that they were tired and would prefer to go take a nap. Sound familiar?
But what you may not realize is that you don't have to spend hours in a gym to see positive results. In fact, you don't have to spend hours at all.
It only takes 30 minutes per day to achieve optimum fitness.
What's even more interesting is that for those with sub-standard energy and stamina levels, such as people with Fibromyalgia, a gradual but consistent program is all that's necessary to create a healthier body, promote restful sleep and achieve a more balanced lifestyle.
It is also interesting to note that fitness experts have already proven that exercising for over 30-40 minutes a day, whether it's cardio-fitness exercise or muscle strength training, is anaerobic and degenerative.
This means that after working out for a certain amount of time, the body switches from burning fat to burning muscle; and of course that's not good.
Why? Because lean muscle mass burns fat 24 hours a day and our muscles are our only natural defense against fat.
Additionally, the stimulation required to trigger muscle growth happens fast or not at all. Because of the exertion point, it's also important to know that much of the progress made from exercising happens in recovery or during the downtime, so shorter intervals are key
. I think most of us will agree that in addition to better health, we want to make the most of the limited time and energy we have.
The important thing to remember is that fitness doesn't happen overnight.
The best regimen for improved health is to maintain short daily workouts targeted toward a variety of muscle groups.
What's Involved?
Fitness training consists of many techniques, but what we are going to focus on are low- impact, contracting, isometric-type movements to develop proper muscle density.
This means our goal is lean, healthy muscle mass. Regardless of whether you are a soccer mom with FM or Hercules, the rule applies to all:
you must improve the muscle density before It can truly work for you and burn fat.
Isometric exercise is excellent for balanced toning of the muscles without additional stress on the joints. There is also less risk of injury since the technique requires minimal movement.
Since most of these exercises can be performed in a sitting or lying down position, we recommend that you treat yourself to some nice comfy pillows and your favorite music while doing your reps. Making it fun and doing something consistently that is going to improve your health, is sure to boost your morale.
Where to Target
If you are like many others with FM, you are probably concerned about how your pain is going to hinder the success of your fitness program.
The idea of exercising when it hurts is not thrilling.
Fear not!
The specific areas of your body that you are going to focus on will be the opposite of the areas of your body that are currently in pain. If your level of exertion needs to be adjusted for the amount of pain you are in, that is okay.
Think of it as outsmarting your pain.
In terms of avoiding the areas that are in pain, it's going to be important to train your mind while you are training your body. What this implies is that you must evaluate your body and recognize where it doesn't hurt, so that you target your exercise on the pain-free areas.
For example, divide your body into two main parts, upper and lower. Then think of it in terms of exercise. Your upper body consists of five main targeted groups:
Chest
Shoulders
Back
Triceps
Biceps
The lower body also consists of five areas:
Quadriceps
Hamstrings
Calves
Gluteus
Abs
Knowing that you have ten primary areas to work on gives you options and the freedom to make choices when it comes to exercising.
The trick is to pick one or two of the areas that are opposite to the places you are experiencing pain, and zoom in on that place (or places) for the day.
By concentrating on areas that are pain-free, you are also changing your mental focus away from the pain. This practice can be beneficial from both a physical and mental standpoint.
Getting Started
Once you've decided which muscle group you're going to work on for the day, the first step is to make sure that you are comfortable and ready to begin. Be sure to wear clothes that "breathe" and allow for proper movement.
Stretching: One of the most important, but often forgotten, factors in exercise and muscle toning is to always stretch out, at least for a few minutes before and after working out. This will ensure proper functioning of the muscles and avoid injury. Slowly and gently stretch and then hold the position, avoiding bouncy, aggressive movements. Stretching will also promote flexibility and good circulation.
Breathing: The key to burning fat is increased circulation and oxygenation. Your muscles need oxygen, so remember to regulate your breathing and relax. Don't hold your breath during exertion. Make sure you are exercising in an environment that has the proper room temperature and adequate airflow.
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