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» LymeNet Flash » Questions and Discussion » Medical Questions » Dr. B's weight training protocol

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Author Topic: Dr. B's weight training protocol
Kristyn
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I've been reading things on weight training while in treatment (including Dr B's suggestions) How have ppl done on it?

For many lyme sufferers you'd think this would be very counterproductive since many have joint pain and inflammation. What's the reason for weight training but refraining from aerobic exercises? Thanks!

Posts: 87 | From Massachusetts | Registered: Mar 2019  |  IP: Logged | Report this post to a Moderator
Bartenderbonnie
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From my experience, weigh resistance training was what finally got me to return to work. My LLMD got me out of bed to be able to add exercise at the 8 month mark of treatment. It's very hard to be able to make it to the gym when you can't even make it to the bathroom so it is a process, baby steps, lower pathogen levels, no stress, diet, pharma, supplements, detox, crawling out of deep hole, rest, then one day stanima returns. Now it's time to add gym 1x a week.

I had been bedridden for so long, when I took an Epsom salt, I would cry looking down at my body. Severe muscle loss. I had sunken and missing muscle everywhere, both sides of knees, both side of hips, face, arms, chest, missing flesh.

Within 1 month of weight resistance training, my body came back! It truly was amazing.

No cardio, no aerobics.
Weight resistance training machines.
Great for immune system re-boot and get oxygen to tissues.
1x per week, then 2x per week, never 2 days in a row.
DO NOT OVER DO IT! It will set you back BIG TIME!
Nice and easy, slow.

I started at 10 lb weights, 10 minutes per machine, 25-50. repetitions, move on to next machine. I love the machines because you sit which is great for dizziness and fatigue issues.

Work your arms, pectoral muscles in chest, back, legs, stomach, arms, shoulders, knees, thighs, calves, neck, whatever you want.

Here's a great video that shows a few machines, there are a lot more to choose from.

https://m.youtube.com/watch?v=3irVy7zN47w

I really miss the gym right now but even when they open, I would be too scared to go. A lot of germs, sweat, and customers who don't wipe down machines when done using them. I always wear gloves anyway. I think the gym owners would step up their disinfectant measures to keep their facilities safe for their members.

Dollar General sells resistance bands for 4.00 for home use.

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Kristyn
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Ok great, makes sense! Thank you!

You can't pay me enough to go inside a gym right now, no no lol. I'd think most would be shut down? The part of my state I'm in isn't a hot spot but nobody's chancing it.

I have resistance bands at home and a kettle bell. Thankgod no muscle atrophy that I've noticed. I've seen it with other ppl though [Frown]

Very happy to hear you had success with the training!

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Garz
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my understanding is that aerobic training increases the stress response in an unhelpful way - and as such make people with chronic lyme worse not better.
I think its something to do with the inflammation present in our bodies causing an imbalance in the energy production redox in our cells that spirals if we try to do aeorobic excercise.
walking is fine but anything more vigorous and aerobic is generally regarded as a no-no until you are in final stages of full recovery.

whereas anaerobic exercise helps boost the body and the immune system in a way that does not stress the redox mechanisms in the same way or at least not to the same extent.

even so, as bartenderbonnie says - you have to go slow at first.

its best to think of the target range to exercise in as a window or envelope.
You have to do enough to stimulate the body to repair itself and make itself a little;e bit stronger - but not so much that you trigger more negative outcomes than positive.

this is true for everyone - even elite athletes - but for chronically ill patients with Lyme or other infections - this window may be very low down and often rather narrow, so you have to take care and feel your way around the limits to understand what your envelope it at any given time - then try to gradually move the window over time.

Where it starts, how quickly you can move it, and where it finishes will be different for everyone. so no one can judge that for you. you have to learn to do it for yourself. so just do baby steps at first and experiment by slowly, gradually increasing while listening to your body.
some pain and stiffness is expected - it certainly will not feel like exercising when you are well - but the movement is very helpful for painful muscles and joints. if you feel worse the next day not better (apart from any mild to moderate muscle soreness from exercising long idle muscles that is) you have done too much and need extra rest before trying again more gently.

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