posted
I have read Dr. B's guidelines regarding exercise and lyme but I don't know how to devise an exercise program that will work.
An hour of strength training seems like a lot. I need a more specific program as I have always done aerobic exercise (running cycling or aerobics etc).
If I bring this information to a qualified PT...would they be able to help me figure it out based on Dr. B's description?
I am finally able to start thinking about exercise again, but have been doing aerobic exercise......so I don't really know where to go with this (I need help because of my lyme brain).
-------------------- Tick bite in 2006, bullseye rash, treated with 2 rounds of 2 weeks of doxy. (once in 2006, once in 2009) Dx with chronic Lyme May 2011. LLMD April 2012, Treating with omnicef/zith Lots of supplements! Posts: 640 | From Connecticut | Registered: Apr 2011
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Jamers
Frequent Contributor (1K+ posts)
Member # 28016
posted
More strength training than cardio. Strength train. is more squats, lunges, push ups, and weight lifting.
Im sure a PT would be able to show you how to strength train properly.
-------------------- Diagnosed Pos. Lyme Nov. 17, 2010, Igx. Pos. Babesia Duncani March 2011, Igx. Clinical diagnosis for Bartonella Posts: 1127 | From North Carolina | Registered: Sep 2010
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EXERCISE Begin with a private trainer for careful direction and education. PATIENT EDUCATION AND MANAGEMENT (to be done during the initial one-on-one sessions and reinforced at all visits thereafter): 1. Instruct patients on correct exercise technique, including proper warm-up, breathing, joint protection, proper body positioning during the exercise, and how to cool-down and stretch afterwards. 2. Please work one muscle group at a time and perform extensive and extended stretching to each muscle group immediately after each one is exercised, before moving on to the next muscle group. 3. A careful interview should be performed at the start of each session to make apparent the effects, both good and bad, from the prior visit's therapy, and adjust therapy accordingly. 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.
Posts: 324 | From Philly | Registered: Jun 2010
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TF
Frequent Contributor (5K+ posts)
Member # 14183
posted
If you go to a gym, senior center with a weight room, or similar place, you can just use all of their weight machines and that should do it.
Use very light weights and lots of repetitions. So, do your arms for a few minutes, then your legs, then your abs, then your back, then your buttocks, then back to arms, legs, etc. Do the cycle over and over until you have done it for an hour.
Now that I am healthy and strong, I can work on one machine for 15 minutes, but when I had lyme, it was more like 2-3 minutes on one muscle group. Then I was spent and had to move on to another muscle group. You can also use hand weights to do various other exercises, plus crunches and other calesthenic exercises.
Each machine has instructions on it that show you the muscle group it exercises and how to properly use the machine. Just follow the directions.
I wouldn't spend the money on a physical therapist. When I had lyme, I did it all myself in our basement with the little equipment we had available. Now, I have access to a free weight room, so I just drive there and use it.
It is the best thing you will ever do for your lyme disease.
You will probably notice that you have to come home and take a nap after the hour of weight lifting. When you no longer need to nap, that is a great achievement. It tells you that your immune system has become strong.
And, as you are able to lift more weights and your routine becomes easier to do, that shows you progress also. It is wonderful when you notice this progress.
Do this and you will likely not relapse.
Posts: 9931 | From Maryland | Registered: Dec 2007
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posted
Do you notice a relapse when doing aerobic exercise?
I always feel like I need to get moving a little bit.
I have some PT friends at an office in town so I may speak with one of them. They are very into crossfit. I am wondering if that is a good match.
Thanks for your replies
-------------------- Tick bite in 2006, bullseye rash, treated with 2 rounds of 2 weeks of doxy. (once in 2006, once in 2009) Dx with chronic Lyme May 2011. LLMD April 2012, Treating with omnicef/zith Lots of supplements! Posts: 640 | From Connecticut | Registered: Apr 2011
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lpkayak
Honored Contributor (10K+ posts)
Member # 5230
posted
he says real impt to only do it every other day
-------------------- Lyme? Its complicated. Educate yourself. Posts: 13712 | From new england | Registered: Feb 2004
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lpkayak
Honored Contributor (10K+ posts)
Member # 5230
posted
he says real impt to only do it every other day
-------------------- Lyme? Its complicated. Educate yourself. Posts: 13712 | From new england | Registered: Feb 2004
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posted
My big fall into Lyme came when I added a ton of exercise really quickly, and I've been extreemly active my whole life, so the level of activity wasn't a new concept to my body.
I exercise about 5 days a week right now, but its taken me a long time to get there-- and I do about 1/4 of what I would be doing if I were well. Start with Yoga see how that goes for a few months, they try out Pilates, for a few months, some weights, walking can eventually become hiking, into slow biking.
I strongly suggest going very slow, see how you feel and how it effects your symptoms. Everyone is different this is just what has worked for me.
Posts: 844 | From CA | Registered: Apr 2010
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