How much do you push yourself during exercise?

[Corriel]

Hi folks, getting ready to join a local gym and try to get some weight off and work some muscles.

I remember a PT telling me that I could only do 2-3 times a week and that I couldn't push myself like I normally would or the heat/fatigue would stop me.

I am pretty out of shape but I also don't want to waste time/money by taking things too slow and not seeing results which will snuff out any motivation that I have pretty quick.

I am open to any advice or experience that anyone has,

Corrie

[immisceo]

Yeah, listening to my body, I thought my drop-foot was a pulled tendon. Listening to my body, I thought my internuclear opthalmoplegia was looking into the fire too long the night before. Listening to my body, I thought the bone-crushing fatigue was only due to working closing at the restaurant. Listening to my body, I thought the numb foot was from a cold puddle I stepped in.

I was diagnosed lightning fast only because my husband dragged me to the optician, and the ball rolled fast from there. I can't understand my body's lingo for beans! Your point of "set up a common sense routine that won't overtax you and stick to that. " is a great one to be reminded of.

[amsdadtodd]

I'm new here, but I have some relevant experience to help with you question. I've been on the relapsing-remitting roller coaster for just about 10 years. About three years ago, I though maybe it would be a good idea to "bank" health, in hopes that after a relapse, I would be able to recover faster. I started with mostly weight loss and conditioning work, and quickly shifted to weight training working towards body building. I turned into a daily gym user, and saw visible results about three months into this regimen. Diet and exercise are certainly a great combination, and the supplements I was using to support the workout did a great job of that.

WARNING! There is a downside. I am fairly certain that I drove myself into a significant relapse at about the five month mark. I was exercising into overheating, and following it with a nice warm shower, which invariably left me weak and shaking for the drive home. One morning, I couldn't get out of bed.  I stayed there for several days, relying on my wife to help me with every task more complex than breathing. It took about a month before I could really leave the house again.  When I could, I pushed myself back to the gym, but took it easy letting my body get used to it again. Over the next several months, I increased my regimen again, only to face the inevitable next "crash". I was trying to "listen to my body" doing enough without overdoing it, but still it happened again.

Back in bed for a few weeks, I started to realize that maybe some of us can't listen to our bodies, because our bodies don't talk to us the way other peoples do. These days, my workouts are moderate, primarily focused on just cardio and light resistance. I missing being able to get that striated muscle texture, but I also haven't crashed so hard that I can't get out bed since then.

Basically, my advice is DON'T listen to your body, set up a common sense routine that won't overtax you and stick to that.

Good luck!
Todd

[Corriel]

Hmmm, food for thought (no pun intended).

I guess I was thinking back to when I saw the naturopath and she put my on the enzymes but not the "best" ones. She saved those for when I completed the bottle of the DGL and my stomach was in a better position to let the enzymes do their work.

I will need more enzymes soon but am waiting for results of my latest B12 test and my first D3 test. If I need the "good" supplements I'd rather wait and get them all at once at my specialty food store.

Thanks again DV!!

[doublevision1]

Yes they really are expensive (for good quality ones) but actually when you're not eating as well as should be, it's probably even more worthwhile to be taking them daily. Junk food can be difficult to digest and the enzymes help to break down the sugars and fats. Further, because excess sugar feeds your bad gut bacteria, it can cause it to proliferate which can lead to digestive symptoms including bloating. Bad bacteria crowds outs the good bacteria, thus taking a probiotic can help replenish the good, which may be important in supporting the immune system (study results are mixed). This is my general layman's ubderstanding of how it works based on my GP's and nutritionist's advice.

[Corriel]

Interesting since men lose fast normally.

I have my enzymes and probiotics but they've been pricey so when I started eating junk I figured it was a waste of time to take them.

The bottles are staring at me though so yet another sign that I need to get my butt in gear. If they make me lose faster, a happy coincidence.

I also bought a bottle of DGL. My naturopath had put me on it a few years ago to help heal my stomach (acid reflux, food sensitivities). One bottle was all it took so I thought if it worked last time I should try it again. :)

C.

[doublevision1]

Yes, you will notice a big improvement with the bloating when you cut out those foods. I also find that taking digestive enzymes and a probiotic help. In fact there's some evidence from a Canadian study that taking a daily probiotic enhances weight loss in women (but curiously, not in men).

[Corriel]

Shell, Cheryl and DV thank you!!!

It was a lucky day for me when I happened upon this group 3 years ago.

I will definitely be sure to find a motivating gym and listen to my body rather than my PT. I do plan to get the diet back in order. I have been eating way too much junk food lately. Sugar, carbs and dairy cause an incredible amount of bloat for me.

It's also good to know that the 2-3 times a week might be bull and that I can push enough for the exercise to make a difference.

Cheryl, I am going to take you up on your offer and message you so we can get started.

Thanks so much everyone!!

Corrie

[aspen2]

Corrie I increased to 4x  week rather than the 3x I was doing .. strictly because I couldn't up the intensity any more.  I don't see how it will hurt to up the frequency.  I'm down 20 pounds as of my weigh in today at the doc's office.

[doublevision1]

JaneyLee is correct, it's diet that will have the most impact in regards to weight loss. If you don't overdo your portions and completely cut out processed food/ refined carbs/ sugar/ alcohol, the weight falls off pretty quickly. And I find it stays off, even when you slowly reintroduce these foods in smaller portions. I overdid the sugar at Xmas and am also back to low GI eating.

[doublevision1]

I know we always get advice not to overdo it but I think we have a push ourselves a bit to know what our limits actually are. I'm really deconditioned right now due to much time in bed and on the couch over the last three months since contracting a lingering virus. I got out to walk my dog today and only went 1 km till I realized I'd gone too far. It hit suddenly. I wasn't sure I could get home. I almost sat on someone's steps but decided to push on. I wash limping badly. I had no idea how weak I've let myself get. Now I know tomorrow not to walk so far from the house. I know I can rebuild my fitness with daily effort and now I know how far to push it.

[cjtmn]

Let me know if you want an accountability buddy, Corrie. I need to get back in the saddle, too. To start, I'm just planning on doing SOMETHING - anything that is focused exercise - no matter how small for 30 minutes 3x/week. After a couple of weeks, I will see how I feel and if I can add either time or frequency.

In February 2014 I ran (slowly) a 1/2-marathon. Today, mostly due to my own self-sabotage, I couldn't jog down my driveway. I plan to start with walking on the treadmill. I have one at work, and in fact, my gym bag is packed right now. Want to have a weekly check-in?

Cheryl

[sllowe]

Hi Corrie,

Long time, no see! Fear of pushing may hold you back from knowing your limits, and exceeding them. In 2007 when thing were really bad for me if my husband didn't suit me up and push me to walk at night I'd have thought I couldn't have done it...If I didn't push myself to get up each day, I would have laid in bed and wasted away.

If I didn't work through the weakness and pain it took to get some strength back, I'd not be writing these words to you today.

That said - I say go for it - and when you get discouraged (because you will for one reason or another, but mostly because you feel so weak), suit up go for it again! And, keep going for it. Stretch a lot, and find someone to go with you who will push you to go even when you feel you can't.

If the place you go to is unmotivating, find another - you'll find your spot. Every thing can be modified while achieving the same goals. Strength can and does come, and the weight will follow, but it doesn't beat the strength you will feel when you have to unload your groceries! That was my first and biggest accomplishment early on in my journey to get back what I lost.

All this this I wish you for too! So glad you brought up this most important topic. OH and limiting you to 2-3 days a week is just hogwash. You can ease into it and go every day if you choose too - keeping your body and mind in motion and challenged should a be daily goal. Even if it's 2 trips to the mailbox rather than one!
Ease into it and get back on your saddle <3 You can do it!

[Corriel]

Thanks ladies! I quit smoking a few months ago and started eating a lot. Coincidentally I was getting less exercise by having no smoke breaks.

Then of course I started taking hormones and my calves and ankles went to crap so I am moving a lot less than I was 3 months ago.

This is not the shape/size that I want to be and it terrifies me that I will lose my mobility until I great squared away.

As always your advice is invaluable, thank you!

C.

[mikeysmom1995]

Hi Corrie,
I think starting slow is key. I was doing yoga pretty steady when I was dx d. I really loved it because it helped my mind and body at the same time. I have a yoga DVD that is really easy to follow and showed different moderations for different levels of experience. Now I have trouble getting through half. I have gained 50 pounds since my dx and I'm struggling with it because I still eat the same but I'm just not as active.
Because my stamina is so low I have started with 10 minutes on the treadmill and 4 different leg exercises.
My hubby is a fitness nut and he has started an exercise program for me that doesn't put me on the couch the rest of the day. I use to love to walk too, but don't make it far before I have to turn around and come home.  So now with just a few exercises to get through I am feeling like I'm accomplishing something, and in a few weeks we will add on a few more exercises.
I think what has held me back is my struggle with accepting that I'm not the fit person I once was and the fact that I can't do what I use to without a second thought.
It's ok though, as long as I keep trying. I am determined to do the MS muckfest in August so I need to be in better shape.
Hang in there Corrie and just start slow.  Do what your body allows you to do.  You can do it!!!!
Regards, barb

[JaneyLee13]

Hi Corrie,

It is difficult to know how much to do and how often to do it (i got so fustrated when my doctor kept telling me to listen to my body but it's what i need to do and am currently trying to do just that :))

If you want to lose weight i would try some resistance or weight training with some light cardio, i currently do about 20 minutes each morning at the gym, I'll do a leg exercise (squats or lunges), an upper body exercise (push ups, seated row, assisted chin up) and finish with an abdominal exercise and a 5 minute walk, i find for me that this is enough to wake me up and get my body moving but not too much to tire me out for the day, sometimes I'll go for a 20 minute walk instead of the gym (oh it is really important to warm up and warm down properly too)

I hate to say it but weight loss really is more based on what we eat (although i think exercise helps me get in the right mindset to live a more healthy lifestyle), i am also trying to work in a low GI diet with the extra kilos I've put on over Christmas and it is tough but I'm already feeling the benefits after a week :)

Good luck with your fitness journey! It is hard work but definitely work it.
Jane

[HVAC]

My body tells me what I can do. I start with a time limit. I started swimming this summer and I started with 30 minutes. I worked up to swimming for an hour. I did not count breaks. I did not go over an hour. I do the same with walking. I walk at least an hour. I am slower than I used to be. My PT said if I did not bounce back the next day I had to do less. I probably over due it horseback riding. It is more than riding there is grooming and saddling and the opposite at the end. I tried different exercises until I found what I like. I tried Yoga. It depends on the class. I like chair yoga. It might have been because the instructor has MS.

Alex