philly78
Frequent Contributor (1K+ posts)
Member # 31069
posted
Okay. So I'm gonna start lifting weights today. I'm curious though as to what type of routine others do.
I used to lift weights and when I stopped, I was working out certain muscles every day. For example, one day I would legs...another day I would do chest and triceps...another day back and biceps...etc.
I read that we should rest before lifting weights again but if I'm doing a different body part the next day, do I really need to rest? OR should I just be doing a whole body workout every other day?
That is probably how I will start out I guess, but I've always progressed to working out two groups of muscles at a time and doing various exercises for each.
Obviously, I will move along with this regimen based on how I feel but am curious as to what others routines are.
-------------------- When faced with pain you have two choices....either quit and accept the circumstances, OR make the decision to fight with all the resources you have at your disposal. Posts: 1000 | From PA | Registered: Mar 2011
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sixgoofykids
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Member # 11141
posted
I do pilates. I do a full body workout with each exercise. Pilates includes strength training, stretching, and balance work, so it's a good fit with Dr. B's requirements. It's more intense than people give it credit for.
With weightlifting, you do need to rest the body part for at least 24 hours, more with a heavier program. I think Dr. B says every other day, full body, light weights.
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Lymeorsomething
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Member # 16359
posted
Even when you are healthy you're supposed to rest a little between routines to let muscles heal and build.
Yes, switching muscle groups routinely is a good policy.
Every other day is good. I do twice a week...military press, curls, deep-knee bends, sit-ups one day and flat bench, incline bench, push-ups, sit-ups, deep-knee bends the other day...
I do some light running in between.
-------------------- "Whatever can go wrong will go wrong." Posts: 2062 | From CT | Registered: Jul 2008
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just starteing back i would do every other day either full body or 2-3 bodyparts. once you can do more do it.
right now im on your old routine 1 body part a day. 4-5 workouts a week. 2 days rest mixed in there somewhere. now i go heavy too, starting back up i went higher reps lower weight.
just listen to your body, if you think you can do more than do it.
-------------------- 3 months Doxy 8 months of Tetra 7 months of Biaxin/Plaq. 4 months Doxy/Biaxin/Plaq. 5 months Biaxin/Plaq. Back on Doxy/Biax/Plaq On the road to recovery. Trying to make people Lyme Aware....... Posts: 289 | From R.I. | Registered: Jun 2009
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sixgoofykids
Honored Contributor (10K+ posts)
Member # 11141
posted
It's strength training that's recommended. Something with resistance. People mostly bring up weight lifting, but it's not the only form of strength training.
It's also recommended to do calisthenics and stretching.
-------------------- sixgoofykids.blogspot.com Posts: 13449 | From Ohio | Registered: Feb 2007
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Philly , Start slowly ! I have been working out for the last 25 yrs and the one thing I learned was patience , dont try to do too much to fast . Start slowly bike or elliptical for 10-15 mins. moderate resistance and 1 body part at a time, light weight 3x3x12 3 exercises , 3 sets each, 12 reps each set . Workouts should be every other day , when someone is healthy it takes at least 24 hrs for the muscles to recover , up to 48 depending on your physical condition and age . Protein intake is essential with plenty of water throughout the day . Enjoy a nice sauna or steam bath right after followed by a really hot shower ( for detox ).
Posts: 198 | From Rhode Island | Registered: Sep 2010
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Exercise offers many benefits in the treatment of Chronic Lyme disease. The treatment of lyme and its coinfections (regardless of the modality used i.e. antibiotics, herbs, rife, etc.) results in a significant load of toxic byproducts in the tissues and lymphatic system. These byproducts include remnants of dead bacteria as well as the heavy metals and chemicals being released as the Lyme load is reduced. The body mounts an inflammatory immune response to these bacterial remnants which is responsible for the well known "Herxheimier's reaction." Exercise, through increased circulation and lymphatic drainage, enables the body to more quickly and efficiently rid itself of these substances, and thereby reduce the length and intensity of the Herx reactions.
Another potential benefit of exercise, when done correctly, is that it can raise your core body temperature, and thereby aid in eradicating these infections. We know from research that borrelia, the Lyme bacteria, thrives in certain areas of the body like the sinuses, collagen tissue underneath the skin, and joints and ligaments due to their scarce blood flow and lower temperature. Proper exercise enables one to raise his core body temperature for a sustained period of time. We strongly recommend patients engage in exercise utilizing weights. The highlights of the program follow.
Posts: 198 | From Rhode Island | Registered: Sep 2010
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posted
Use low weights, typically 1/2 to 1/3 of what you would normally lift. Do 30 repetitions per set for the upper body, and 50 repetitions per set for the lower body. Aim to do 2 sets per muscle group making sure to exercise both the upper and lower body each time. Exercise every other day.
2. Work up to this goal gradually even if it takes you 12-18 months to reach the target. 3. Make sure to spend some time for a warm up and warm down, before and after exercise, to minimize risk of injury. 4. It is strongly recommended you get a hot shower or bath for 5-10 minutes after each workout to at least temporarily raise the skin temperature to reduce Lyme survival under the skin. 5. Exercise can be a huge stressor on the body especially in Lyme patients. Get extra rest on the days you workout. Ideally, a nap after the bath for 1-2 hours. Note of Caution: Several studies have shown that our immune systems work less effectively when our adrenals get run down. Not getting enough sleep/down time while engaging in an exercise program can spell disaster for your Lyme treatment program and your health. Go slow and please do not over exercise early in the course of your treatment.
Posts: 198 | From Rhode Island | Registered: Sep 2010
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^^^ i agree with most of that except 30 -50 reps. if your doing that many reps your basically doing an aerobic workout and not anerobic.
-------------------- 3 months Doxy 8 months of Tetra 7 months of Biaxin/Plaq. 4 months Doxy/Biaxin/Plaq. 5 months Biaxin/Plaq. Back on Doxy/Biax/Plaq On the road to recovery. Trying to make people Lyme Aware....... Posts: 289 | From R.I. | Registered: Jun 2009
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philly78
Frequent Contributor (1K+ posts)
Member # 31069
posted
Thanks! I do need to be reminded to take it slow! LOL!
I used to workout all the time. I mainly did cardio but did lift some weights but had to stop because I had very little tolerance to work out.
I put together a basic full body routine yesterday and did it. I only used 2 lb weights! LOL! When I stopped lifting weights about 6 months ago, I was using 10 and 15lb weights. Oh well...I have to keep reminding myself to just take it slow.
I started out with 12-15 reps per exercise and only did 2 sets. I actually felt pretty good after the workout and was tempted to do more because I felt like it didn't do anything for me. But I stuck to the routine and stopped myself from going overboard and actually, I'm slightly sore today....from 2lb weights! LOL!
-------------------- When faced with pain you have two choices....either quit and accept the circumstances, OR make the decision to fight with all the resources you have at your disposal. Posts: 1000 | From PA | Registered: Mar 2011
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^^^^ great job. you were right in not overdoing it IMO. but dont be afraid to push yourself either, i think its the only way we know our limitations and to see where we are physically with this dam disease.
-------------------- 3 months Doxy 8 months of Tetra 7 months of Biaxin/Plaq. 4 months Doxy/Biaxin/Plaq. 5 months Biaxin/Plaq. Back on Doxy/Biax/Plaq On the road to recovery. Trying to make people Lyme Aware....... Posts: 289 | From R.I. | Registered: Jun 2009
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posted
Your workouts should incorporate both aerobic and anaerobic exercises for both will compliment the other . I prefer anaerobic because I do alot of hitt training , but have days where I just do aerobic workouts .
Posts: 198 | From Rhode Island | Registered: Sep 2010
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Aerobic vs. Anaerobic Exercise Aerobic literally means �with oxygen.� Oxygen is required to keep muscles in motion for a long period of time. Muscles use this oxygen to burn fat. Aerobic exercises include activities that are long duration and low to moderate intensity, including jogging, swimming, cycling, or skiing.
Just as aerobic means �with oxygen,� anaerobic means �without oxygen.� While you obviously need oxygen to perform anaerobic exercise, your muscles do not receive enough oxygen to generate energy to maintain a high intensity exercise. Instead, the muscles utilize glycogen, which ultimately comes from carbohydrates. Activities that are short and intense are considered anaerobic exercises, including sprinting and weight training.
Posts: 198 | From Rhode Island | Registered: Sep 2010
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well according to Dr. B no aerobic, esp. when your just starting treatment or a workout program.
you can get scientific all you want with definitions but there comes a point when your doing 30-50 reps in which its not anaerobic anymore. it ends up becoming low to moderate intensity. you'll end up burning fat which makes it aerobic by definition.
-------------------- 3 months Doxy 8 months of Tetra 7 months of Biaxin/Plaq. 4 months Doxy/Biaxin/Plaq. 5 months Biaxin/Plaq. Back on Doxy/Biax/Plaq On the road to recovery. Trying to make people Lyme Aware....... Posts: 289 | From R.I. | Registered: Jun 2009
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Benefits of Anaerobic Exercise Anaerobic exercise also offers quite a few benefits. Anaerobic exercise makes your muscles stronger and helps decrease body fat. A strength training routine allows you to build muscle mass, increase bone density, decrease body fat, and provides many of the same overall health benefits as aerobic exercise. Another common form of anaerobic training is a HIIT routine, which involves short bursts followed by recovery periods. This type of training has been shown to increase your metabolism after completion of the exercise to allow for more calorie burning than low intensity exercise. There�s also the release of HGH, a hormone that promotes fat loss and muscle gain. You also improve your cardiovascular system and increase your aerobic capacity. That�s right, anaerobic training actually helps your aerobic capacity
Posts: 198 | From Rhode Island | Registered: Sep 2010
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both aerobic training and anaerobic training each have unique benefits. Therefore, both are a valuable part of any fitness routine. However, aerobic exercise should be the starting point in a beginners workout routine. To perform high intensity anaerobic training, you must have a good aerobic base built up. There is debate amongst advanced exercises whether they should perform aerobic vs anaerobic exercise. Aerobic exercise is almost too easy for such people and does not necessary provide a workout that is as beneficial, especially given the fat burning effects of anaerobic exercise. Aerobic exercise should still be included though as there are important health benefits to lower intensity exercises. Additionally, too much anaerobic exercise can lead to burnout or overtraining.
Next time you choose between aerobic vs anaerobic exercise, remember that the difference is really low intensity vs high intensity. Aerobic training is low intensity, long duration and anaerobic training is high intensity, short duration. Aerobic exercises like walking or jogging offer numerous health and cardiovascular benefits while anaerobic exercises such as a strength training routine or HIIT routine generally allow for more efficient fat burning and muscle building.
Posts: 198 | From Rhode Island | Registered: Sep 2010
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TF
Frequent Contributor (5K+ posts)
Member # 14183
posted
From page 31 of Burrascano:
"LYME DISEASE REHABILITATION
Despite antibiotic treatments, patients will NOT return to normal unless they exercise, so therefore an aggressive rehab program is absolutely necessary. It is a fact that a properly executed exercise program can actually go beyond the antibiotics in helping to clear the symptoms and to maintain a remission.
Although the scientific basis for the benefits of exercises is not known, there are several reasonable theories. It is known that Bb will die if exposed to all but the tiniest oxygen concentrations. If an aggressive exercise program can increase tissue perfusion and oxygen levels, then this may play a role in what is being seen. Also, during aggressive exercise, the core body temperature can rise above 102 degrees; it is known that B. burgdorferi is very heat sensitive. Perhaps it is the added tissue oxygenation, or higher body temperature, or the combination that weakens the Lyme Borrelia, and allows the antibiotics and our defenses to be more effective. Regular exercise-related movements can help mobilize lymph and enhance circulation. In addition, there is now evidence that a carefully structured exercise program may benefit T-cell function: this function will depress for 12 to 24+ hours after exercise, but then rebound. This T-cell depression is more pronounced after aerobics which is why aerobics are not allowed. The goal is to exercise intermittently, with exercise days separated by days of total rest, including an effort to have plenty of quality sleep. The trick is to time the exercise days to take advantage of these rebounds. For an example, begin with an exercise day followed by 3 to 5 rest days; as stamina improves, then fewer rest days will be needed in between workouts. However, because T-cell functions do fall for at least one day after aggressive exercises, be sure to never exercise two days in a row. Finally, an in intermittent exercise program, properly executed, may help to reset the HPA axis more towards normal. On the following page is an exercise prescription that details these recommendations. This program may begin with classical physical therapy if necessary. The physical therapy should involve massage, heat, ultrasound and simple range of motion exercises to relieve discomfort and promote better sleep and flexibility. Ice (vasoconstriction) and electrical stimulation (muscle spasm and trauma) should not be used!
The program must evolve into a graded, ultimately strenuous exercise program that consists of a specific regimen of non-aerobic conditioning- see below. Have the patient complete a gentle hour of prescribed exercise, then go home, have a hot bath or shower, than try to take a nap. Initially, patients will need this sleep, but as they recover, the exercise will energize them and then a nap will no longer be needed."
From page 32:
"PROGRAM:
1. Aerobic exercises are NOT allowed, not even low impact variety, until the patient has recovered.
2. Conditioning: work to improve strength and reverse the poor conditioning that results from Lyme, through a whole-body exercise program, consisting of light calisthenics and/or resistance training, using light resistance and many repetitions. This can be accomplished in exercise classes called "stretch and tone", or "body sculpture", or can be achieved in the gym with exercise machines or carefully with free weights (see cautions above).
3. Each session should last one hour. A gentle hour is preferable to a strenuous half-hour. If the patient is unable to continue for the whole hour, then decrease the intensity to allow him/her to do so.
4. Exercise no more often than every other day. The patient may need to start by exercising every 4th or 5th day initially, and as abilities improve, work out more often, but NEVER two days in a row. The nonexercise days should be spent resting.
5. This whole-body conditioning program is what is required to achieve wellness. A simple walking program will not work, and simply placing the patient on a treadmill or an exercise bike is not acceptable (except very briefly, as part of a warm-up), as aerobics can be damaging and must be avoided."
The Lyme Disease Network is a non-profit organization funded by individual donations. If you would like to support the Network and the LymeNet system of Web services, please send your donations to:
The
Lyme Disease Network of New Jersey 907 Pebble Creek Court,
Pennington,
NJ08534USA http://www.lymenet.org/
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