I am just getting to the stage where I can handle 30-40 min of exercise. By that I mean light (3lb) hand weights, gym ball and resistance work. This is up from 10 mins at starting point.
I am also feeling a little better at the moment and wonder how good/bad it would be to go back to the gym only 2 days after my last session when I still feel a bit stiff/achy and a little 'tired' from the last session.
Do you wait till any effect of last workout have cleared before doing more?
DLL
Posted by shazdancer (Member # 1436) on :
If I were you, since it sounds like you're able to tolerate the exercise, I'd go back in 2 days after, but tone down the workout a little to give those muscle groups that ache a chance to recover.
Do slow stretches for those achey areas, to promote muscle lengthening and removal of lactic acid.
Also, if you were like me and practically immobile when sick, try moving around more at home -- walk around cleaning and straightening things, and just "fidget" more. It helps to regain balance, stamina, raises metabolism and general muscle tone.
And use epsom salt baths to aid in recovery.
{NOTE: This is for someone who is in recovery, not still acutely ill. If exercise makes you sicker (not just achey), then you overdid it and need to cut back for now. At least, that was my experience.}
Hope that helps, Shazdancer (Not a doc, but a dancer that has had to rehab from injuries, and now from Lyme.)
Posted by dontlikeliver (Member # 4749) on :
Thanks Shazdancer,
I think I will just do 'fidgeting' today after all.
I was going to go to the gym, but instinctively feel that it would not be a good idea as I feel shaky and fatigued in waves and legs a little wobbly (from the squats I did the other day).
Oh well, I guess that leaves me no excuse to not do the housework today
Thanks for your input!
Posted by shazdancer (Member # 1436) on :
Ooh, I remember that feeling, DLL! Instead of feeling just achey the next day, I'd feel even worse the second day after exercising. Never had that pre-Lyme.
The April edition of "Scientific American" had an interesting column on p. 104, "Ask the Experts," talking about lactic acid as a by-product of over-exercising.
When we overdo it, the body can't generate energy aerobically (using oxygen and glucose from our cells), so it uses a slightly different method, converting glucose to pyruvate, then lactate.
quote:The high lactate levels increase acidity in the muscle cells as well as disrupt other metabolites. The same metabolic pathways that permit the anaerobic breakdown of glucose to energy perform poorly in this acidic environment.
And what just loves an acidic environment? Spirochetes.
So one day after strenuous exercising, I feel sore -- lactic acid. Two days after, I feel worse -- perhaps I woke up some spirochetes.
The trick is to gradually build up the exercise regimen in tolerable increments, and to continue to support the immune system to keep the bacterial load at a manageable level.
Regards, Shaz
Posted by shazdancer (Member # 1436) on :
And for the "wobblies?"
Take it easy on the sugars today. Do the proteins and complex carbs (meat or eggs and veggies) to restore an even blood sugar metabolism.
At least, it works for me... Shaz
Posted by dontlikeliver (Member # 4749) on :
Thanks again, Shaz. Yes, that's exactly how it is, like you described.
I've been having too many carbs too, and for breakfast for the first time in months did not have oats/wholegrain bread etc.....just protein.
I guess I'd better stick to 2 workouts a week really until this symptom of the 2nd day 'wobblies' goes.
DLL Posted by BostonLyme2005 (Member # 7680) on :
Hi, Rob here....
Back from the Dead!
I would wait! I would wait! Slow and steady wins the race in this game.
I had way, way touch much physical activity Wednesday night, and I am then had to work Tursday & Friday.
I would get the same way after shovelling snow. Burnt for a few days!
I was BURNT! I slept 8 straight hours last night and I am still feeling somewhat fatigued!
Most times I can work with little probs. I rec'd a very firm massage the other evening along with too much fun, too fast and too furious, so I paid the price.
This wknd I am CHILLING! Nothing!
I would go slow there and gently go into that good night!
Thanks,
Posted by dontlikeliver (Member # 4749) on :
Thanks Rob.
Posted by beachcomber (Member # 5320) on :
I think exercise is key to getting oxygen to your blood = better recovery. I could not walk at my worst but always managed to do tiny yoga stretches and make it to the mailbox at the end of the drive, assisted by someone I could lean on. I would have gone mad otherwise. My muscles did atrophy, but I kept trying.
For my 50th birthday I was given an AARP membership (as a joke). Technically, I don't qualify for any of the benefits yet. But, I figured, what the heck, I'll check them out. On their website there are exercise plans for those of us who are older and maybe less mobile. I downloaded a "senior" 5K training workout that is 15 weeks long. It is doable and is not killing me. There are many rest days. Just a thought, but I would check out the site, as the info is good. I have managed to complete about 8 weeks of the program and am going to actually sign myself up for a real 5K, even if I come in dead last and walking!
So, I say, go for it, slow and easy. It makes me feel so good mentally and physically. It is a high.
Bc
Posted by 5dana8 (Member # 7935) on :
I have to agree with the others. Slow and easy
I got this excercise tape "sit and be fit" where
you basically just sit and wave your arms and leggs.
I did the whole thing(25 minuets) thinkin: this is for old ladies.
Boy was I wrong to do this. It set off a cascade of joint pain & muscle aches that took over a week to go away.
Anything over 5 minutes I will try to limit. Now I am going to just concentate on stretching first. Best to do after a hot bath as the muscles are warmed up.
Good luck and take it slow & easy dana
Posted by Lymeblue (Member # 6897) on :
I was told by my LLMD that it should be every other day.....
Posted by dontlikeliver (Member # 4749) on :
I guess the goal is every other, but in the meantime we have to do what we can in order to not relapse instead. I think it can be a fine line.
I am glad i did not go to the gym today because the day has continued with me being very fatigued and shaky which I think is from my workoug 2 days ago.
DLL
Posted by Christine202 (Member # 6158) on :
I agree with going slow....
It took me a long time to slowly build up to what I tolerate now...
I usualyy use my total gym and elliptical 4 times a week ..sometimes 5....
But I have found no matter how better you get with Lyme you still have to listen to your body every single time you excerise b.c day to day you may have to lessen/lengthen, change up your routine to be able to tolerate it.
I think consistency of excersise is way more imprtant than length of time or what type you do...
Find some things you feel comfortable with that you can stcick to and then vary it to how you feel. For example if I am haveing a busy week and not feeling well I will cut my workouts does to 15 minutes instead of 30-40 minutes and do less or lighter of a workout so that my body is not overtaxed...
On days when not much is going on and I feel good then I can get in a lengthy higher impact workout...
Listen to your body,,it will tell you what it needs but going slow is always the better option and what will keep you wanting to excersise....
Good Luck!
Posted by dontlikeliver (Member # 4749) on :
![[Smile]](smile.gif)
after all.