Posted by MERM on 6/21/2008, 11:59 am, in reply to "Becoming physically fit is essential to maximizing your successful management of fibromyalgia "
Count the number of beats you feel in 10 seconds to get your exercise heart rate. To take a resting pulse, count the beats for 30 seconds and multiply by two or take it for a full minute.
Another method for monitoring intensity is to utilize the Perceived Exertion Scale. This refers to the total amount of physical effort experienced. This scale takes into account all sensations of exertion, physical stress and fatigue. When using the rating scale, do not become preoccupied with any one factor, such as leg discomfort or labored breathing, but try to concentrate on your total inner feeling of exertion.
Perceived Exertion Scale
6 - 7 very, very light
8 - 9 very light
10 - 11 fairly light
12 - 13 somewhat hard
14 - 15 hard
16 - 17 very hard
18 - 19 very, very hard
Recommended level of exertion is 13 - 14 during the "Work Out" phase of exercise.
Phases of Exercise Program
Warm-Up: To prepare your body for the conditioning phase of the program. Should be two to five minutes in duration, low intensity.Warm-Up: To prepare your body for the conditioning phase of the program. Should be two to five minutes in duration, low intensity.
Work Out: Conditioning phase of the program. Should be enough activity to achieve target heart rate. Duration is dependant on your current level of fitness. Goal is 20 minutes. One may start with two to five minutes in the a.m. and two to five minutes in the p.m., progressing as able, or starting with two minutes of low intensity, two minutes of increased intensity, one minute low, two minutes increased until endurance and tolerance are built up.
Cool Down: Consists of slow walking or bicycling without resistance to decrease heart rate to pre-exercise levels. It prevents pooling of blood in the legs, which causes dizziness. Do not stop the activity until you have lowered your heart rate.
Stretching: Always end your conditioning sessions by stretching your legs, arms, and trunk. This is a continuation of the "Cool Down" phase. This is essential to a successful program to decrease soreness and stiffness.
Rest: Each exercise session should be followed by a period of quiet, seated rest to allow heart rate and blood pressure to return to resting levels. Avoid hot or very cold showers, saunas/hot tubs after exercise due to changes they can cause in your heart rate and blood pressure.
When to Take Your Pulse Rate
Before you begin exercising, count your resting heart rate. A normal resting rate is 60 - 80 beats per minute. During exercise, periodically check your heart rate to see if it is in the target zone. Readjust your activity level to maintain your pulse within the target zone by either slowing down if your pulse is too high or increasing the intensity if your pulse is too low.
Maintain this level for 20 minutes for maximum cardiovascular benefit. After exercise, take your pulse immediately and then again after 5 minutes of stretching and cool-down. Keep a record of your resting heart rate and your recovery rate. You should notice a change in them as you become more fit. Both rates will be lower after consistent exercise patterns due to the effect of training upon the heart muscle. The heart grows stronger and does not have to beat as often to accomplish its duties. This is concrete evidence to show you the improvement in your level of fitness.
One method to determine if you are meeting the recommended goals for conditioning exercise is the following:
Intensity X Minutes X Frequency (days/week) = 40
(I.E., .70 x 10 x 3 = 21)
Watch for the Following
If you experience any of the following signs of activity intolerance, stop and rest. If the symptoms are not relieved by rest, or if they continue to limit your activity, report them to your doctor for his/her consideration.
Dizziness or lightheadedness during or after exercise.
Shortness of breath, making conversation difficult.
Extremes of persistent fatigue not relieved with a brief rest.
A change in the rhythm of your pulse, (i.e., the sensation of skipped beats, pauses, a racing pulse or a sudden, unusually slow pulse). A moderate increase in the rate of your pulse is a normal response to exercise.
Joint, bone, or muscle pain.
Chest pain or pain referred to jaw, teeth, ear, neck, arm, or back. If this pain is not relieved by two or three minutes of rest, and if your doctor has prescribed nitroglycerin, use it as instructed. A change in chest pain should be reported to your doctor. This would include new pain if you have not had pain since a heart attack, or an increase in the frequency or intensity of pain or pain occurring at lower levels of activity or at rest.
Nausea, vomiting, cool and clammy sweat, or a feeling of weakness.
To Keep Motivated
Recruit a friend or spouse to exercise with you.
Start out slowly. It is easier to get discouraged if you try to do too much too soon.
Set aside a regular time for exercising. If you wait until you "find" time, chances are you never will.
Try to schedule exercise for a time of day when you feel your best.
A hot bath or shower before exercising may help ease stiffness.
Wear comfortable clothing and shoes that offer proper support.
Consider alternating between two activities for variety. You might exercise twice a week in a low impact aerobics class and substitute swimming for your third weekly workout.
If you are considering a particular exercise class but are uncertain if it is appropriate for your needs, talk to the instructor beforehand. Still unsure? Ask if you can observe or participate in a trial class.
Use the "Two-Hour Rule." If you still have pain as a result of exercising more than two hours after you have stopped, you may have done too much. Next time, decrease the amount of intensity of exercise.
Set goals. Just seeing how much more you can do, either in your exercise program or your daily life will give you a big boost. ("The Good News About Exercise," by Peggy Person, Arthritis Today, May - June 1989).
It takes two to three weeks to begin to improve your physical fitness level. It takes six weeks to three months to achieve significant improvement. It takes three to six months for maximum fitness to be achieved. It takes two days of inactivity and you start to lose endurance.
Much of the benefits will be lost within two weeks of total inactivity
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