Being in the gym
Posted , 8 users are following.
hello! Today I went to the gym for the first time in a year for a gentle workout, only for half an hour to work my leg muscles. I was very concerned that my heart rate become high very quickly, and at one point the machine paused itself for me to rest!!, however the strange thing was I hadn't even worked up a sweat or breathless!!
I know as an Auto-innume condition our body doesn't know when it's over done it, but what would have happened if I'd carried on,???? Anyone else had the same experience?
many thanks Andrea xx
0 likes, 12 replies
Tastyron andrea93419
Posted
i went swimming for the first time last week. Thought I was taking easy (trying to master the total immersion technique, not very well yet) but my heart rate was about 150 at times, my max being 160. Had to keep stopping for a rest but was surprised how quickly and easily it went up.
I have always been happy with my fitness usually but this condition has stripped me of all my fitness in about six months. Gonna be a slow but patient rehab methinks
Ron
andrea93419 Tastyron
Posted
Thank you 🤔🤔🤔 xx
EileenH andrea93419
Posted
If you'd carried on? I think you'd have felt as if you had run the 10km! And wait until tomorrow to see what your body thought.
What was gentle a year ago is heavy stuff now - build up very gently. Preferably with a day rest between sessions. You will be able to get trained again - but not as fast as you used to.
andrea93419 EileenH
Posted
🤔🤔 xx
EileenH andrea93419
Posted
A friend of mine is a physio and very fit. She was in an ICU bed for 10 days because of a cerebral bleed - by a miracle there were no neurological problems but she couldn't even stand unaided after 10 days and it took months to get back to normal. She did tell me the rate at which you lose muscle tone and bulk when you aren't using muscles on bed rest - it's unbelievable.
You've had PMR for a year and, presumably, not done much for a year - you will have lost most of the fitness level you had previously.
This explains it - from a fitness coach:
"Many people go back training too soon after being sick and risk getting sick again due to pushing the body too hard too soon. Remember, after 10 days of inactivity the body can start to lose fitness so the longer you are out of training, the slower you need to take it when you go back.
The first session back should be no more than 60pc of your maximum effort, you should be slightly out of breath but no more as you want to gauge your body's reaction to the session.
If you are very sore for days afterwards then that is an obvious sign that you need to slowly build your training back up.
Recovery is one important element of fitness that most people forget about; the fitter you are the faster you recover, so it's great to use this as a gauge.
There is no hard, fast rule as to how much less you should be lifting or how far you should run, you need to be honest with yourself and assess how you feel both during and afterwards.
The slower you build it up, the safer you will be. I applied this principle myself this year after a virus prevented me from training for the first four months, I went from running ultra marathons to zero and have spent the past few months building myself back up in terms of strength and running fitness – patience is key and that's the hardest part."
nick67069 andrea93419
Posted
If it is any concellation, I had the same when I started first time after PMR diagnoses. It went away over time, but I had to slow down.
Try to google "total immersion". Go to ta tab for HR and read about zones... You should strive to stay in zone 1 for now.
andrea93419 nick67069
Posted
Thank you Andrea xx
EileenH andrea93419
Posted
My warning though is to start by not training every day - building up slowly for me was also building up from 1 day in 3 to every day as well as only doing a very short/light day at first until I was sure I was not too bad the next. As long as the autoimmune part of PMR is there your muscles won't respond "normally" to training so you run the risk of soreness. It will come - just not as fast as it used to!
Oregonjohn-UK andrea93419
Posted
andrea93419 Oregonjohn-UK
Posted
thank you all so much
Andrea xx
LayneTX andrea93419
Posted
I rarely get my heart rate up though. I'm never out of breath, so it's so darn hard to figure it if I'm doing enough. But, my reoccurrence of Trocanteric hip from shoveling some weeds, thought it was easy, but weight put on leg was too much, so now I'm back to not much walking. Dang it!
LOVE total immersion techniques! Learned that gosh, 12+ years ago. Ha.
its so relaxing, and almost peaceful way to swim.
As far a weight/body weight exercises I'm just doing 5-6 reps, hope it's enough! I know...need to do perhaps several times a day, but I forget.
Good or for you Andrea and all!
andrea93419 LayneTX
Posted
Andrea xx