Posted by MERM on 6/21/2008, 11:54 am, in reply to "1/Exercise and FM 2/Staying Fit with FM"
Water: Burning fat does little good unless your body has a way to rinse the toxins out of your system. Be religious about drinking water before, during and after exercising. Detoxification is essential for eliminating the aches and pains of post-exercise, so drink up!
The Workout
The term "sets and reps" is common jargon on the fitness scene, when referring to using weights in repetition. We're going to use it to refer to "exertion time." When training a muscle group, it is helpful to concentrate and focus on the specific area you are working. Also implement a counting technique to ensure equivalency in effort. If you have a stopwatch, great! Time yourself during both exertion and rest periods.
Isometric Holds: Your workout should include four main sets of effort, and one final set of "real effort," with rest time in between. The actual exertion will be a "contract and hold" exercise.
Focus on the muscle, slowly contracting it into a tight position, holding tight for approximately 2 1/2 minutes, and then slowly releasing. (Do not hold the position for longer than you feel is appropriate.)
Then rest for one full minute and start again. Sounds pretty easy, right? The trick is to repeat the last set and hold the position as long as you possibly can. By the end of these "contract and hold" sets, you'll feel the difference. Remember to be cautious, but you want to tire the muscle during each workout to be effective. This is the first step to building muscle endurance and increasing your pain threshold.
Resistance: Over time, mastery of basic contractive exercise, or any exercise is inevitable.
The muscle tissue will become firmer and stronger, which means that you'll need to step up your routine a bit to continue progress. Your muscles will become adjusted to the "same old" routine, but new forms of resistance can be added (such as light weights) to increase muscle stamina, providing more energy for you. A small weight adjustment is all that is needed to upgrade your routine.
Use the same principle of four interval sets with rests and one final set. The important thing is that you increase your reps a little at a time.
Sample Exercises
Here are a few simple daily exercises that you can do while listening to music or even watching TV.
Quads: Sitting upright in a firm chair, extend both legs straight out, pointing the toes, contracting the thigh muscles and holding the position for one set. Repeat. Also remember to flex the feet and hold for a good stretch.
Calves: Stand in a doorway with your feet about shoulder width apart. Rise up on your toes as high as you can, holding for one set. Slowly lower yourself down. Repeat. Add hand weights for resistance to increase exercise benefit.
Shoulders/Arms: Sit holding your arms out to the side at shoulder height, contract the arm completely and then hold for one set. Repeat. Really straighten the arm hard to contract the triceps.
Gluteus: Lie cushioned on the floor with knees bent, feet shoulder width apart, soles of your feet flat on the floor. Gently lift buttocks up (keeping back to the floor) and contract tightly. Hold for one set. Repeat. (Hint: fold a pillow between your knees and squeeze tight to work your inner thighs as well.)
Hamstrings: Lie in the same position as for the Gluteus exercise, but put your feet out further from the buttocks, with your knees still bent. Flex your feet, lift your buttocks up, contract and hold. This works the back of the upper thighs. If using movement with these contractions, make sure you use slow control in both the positive and negative direction. Proper biomechanics will help you get in better shape faster.
The best thing you can do for your body and pain is to develop a program that works just for you.
Do what you can and do not overdo it, especially if you're working with resistance.
Remember not to stress yourself with a feeling of obligation where fitness is concerned. This should be considered recreational, a time for "me" to enjoy.
Let yourself use the exercise as therapy for whatever ails you that day. Remember to cushion yourself with pillows to protect the tender spots and stay consistent within your pursuit for better health. You'll find that a daily fitness routine can do wonders for curing the blues.
The Wellness Formula
Just like the dozens of alleged "cure-alls" for Fibromyalgia that are floating around out there, there are even more half-baked fitness and health regimens that claim to work for everyone. Remember that each individual is unique in their capabilities and limitations, so you should look carefully at yourself and find out what works best for you.
By listening to your body, you might hear the sweet song of well-being inside, even if you don't always feel that way. Here are some tips for building a good wellness formula:
Take leave of anyone who tells you that it does not require some hard work to achieve a health body.Take leave of anyone who tells you that it does not require some hard work to achieve a health body.
Stick to the basics:
a balanced diet,
exercise and supplemental support (multivitamins) have always been three good ingredients for improved health.
Don't give up or give in.
FM is tough, but things could always be worse.
Your adversities can make you strong!
Ask your physician about current research in Fibromyalgia and new treatment options.
Knowing your limits is the best prevention to health downswings, especially when dealing with FM. Try to avoid stress and negative environments. Surround yourself with the positive.
Take care of what's important, and that's you.
This is your life, right now.
Take charge and do things that make you feel good. After all, your body is the only one you you've got!By: Lara Ozenne wellnesstrain!M!
Message Thread:
« Back to thread