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 Post subject: Health and Fitness basics (training and nutrition)
PostPosted: Mon Feb 18, 2008 2:28 pm 
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Please check with your doctor first to verify that the following methods are appropriate/healthful for you


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Dr. Burrascano has brought up time and time again that excercise is necessary for tick borne disease recovery. Most of us cannot afford a trainer and most of us don't know where to begin.

Below are some ideas for physical training that you can adjust according to how little or how much you are personally able to do.
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Part 1: Physical Training
Part 2: Nutrition
Part 3: Recovery Methods
Part 4: Supplements



Training

The general guideline when training a Lyme patient is no aerobic exercise and to focus on the anaerobic energy system and overall strength. Lets look more in depth at the different energy systems and also the strength training repetition zones:

ATP-PC System
The body stores an energy rich compound in the muscles called phosphocreatine (PC). This breaks down and the free phosphate joins with Adenosine Diphosphate (ADP) to form ATP. Due to the limited amount of PC in the muscle, it can only be used for short bursts of activity.

No oxygen is required for this system.
It is an Anaerobic System.
No waste products are formed from this process.

Glycolysis/Lactic Acid System
Energy is supplied by the partial breakdown of carbohydrates. The carbohydrate which is used is either stored glycogen (the storage form of glucose) in the muscles, glucose which is circulating in the blood or glycogen stored in the liver which is converted to glucose and then enters the bloodstream to be carried to the muscles. Lactic Acid is formed as a waste product of glycolysis and will cause fatigue if not dispersed.

No oxygen is required for this system.
It is an Anaerobic System.
Lactic Acid will eventually prevent the muscles from contracting.

Aerobic Energy System: The aerobic energy system utilizes proteins, fats, and carbohydrates to produce ATP for energy. As the intensity increases, the aerobic system becomes more and more reliant on glycogen (carbohydrate) as the primary energy source. If intensity continues to increase, the two non-oxidative (anaerobic) energy systems must furnish the energy required for activity.

Oxygen is required for this system.
It is an Aerobic System.
The waste products are easily removed from the body.

We're going to focus on developing the ATP-PC system and the Glycolytic system as much as possible.

We will do this through weight training and anaerobic cardiovascular focused exercises.

Weight training repetition ranges

Strength = 1 to 5 repetitions per set with 80 to 100% of the individuals 1 repetition maximum (the most you can lift for 1 full repetition with good form). Focus on maximum tension.

Power = 1 to 5 repetitions per set with 70 to 100% of the individuals 1 rep max. Focus on the SPEED of the movement.

Hypertrophy (the enlargement of a muscle): 8 to 12 repetitions per set with 60 to 80% of the individual's 1 rep max.

Muscular Endurance = 15 or more repetitions per set with lighter loads (example: 50% or less of the individual's 1 rep max)

To be physically well-rounded, we will hit all of these ranges.

This article will be focused mainly on the beginning trainee looking to get started on a healthier lifestyle and gaining strength and conditioning.

Here is a sample 5 day program starting on Monday:

Monday

Resistance training

90-120 second rests inbetween sets
90-180 second rests inbetween exercises

Standing Dumbbell Shoulder Press - 3 x 6-8 reps (3 sets of 6 to 8 repetitions total)

Superman Bridge - 3 x 45s (3 sets of 45 second holds) The goal is to hold this position for a total of 45 seconds. If you cannot hold it for the full 45, don't worry about it. Practice on working your way up to 45 seconds.

Walking Lunge - 3 x 12 (3 sets of 12 reps)

Assisted Pushup - 3 x 8-10

Tuesday

Off - Focus on recovery and rest

Wednesday

Conditioning Training

This will depend on your current fitness level. If you have trouble even getting out of bed then I recommend working on something light at first such as setting a goal to eventually walk 1/8-1/4 of a mile and working on that over a period of time.

If you're more advanced and can run/swim/cycle then do something more like this:

Bicycle Sprints - Pedal for a steady pace for 20 seconds then pedal as fast as possible for 10 seconds. Your goal is to repeat this for a total of 6-7 minutes.

Sprinting - Always do any type of sprinting on grass first off. Also using proper running shoes is a must.

Sprint 50 meters, walk back to the starting point and rest 25 seconds. Your goal is to repeat this 10 times.

Once again, if you cannot complete the goal at first then don't worry. Do your best and work up to the goal. An example of this would be to do the sprint workout for a total of 3 sets, then the next week 5 , then the next week 6, etc etc. Build up to your goal.

Thursday

Off - Recovery/Rest

Friday

Resistance Training

Supermans - 3 x 8-12 reps

Reverse Crunch - 3 x 8-12 reps

Seated Dumbbell Shoulder Press - 3 x 5-8 reps

Bodyweight Squats - 3 x 10-12 reps

Assisted Pushup - 3 x 8-10 reps

Saturday & Sunday

Off - Recovery/Rest


If you do not know what an exercise is, you can simply use http://www.google.com and search the exercise name and there is plenty of sites that have videos, pictures and descriptions on how to perform these exercises.


Nutrition

Nutrition is an extremely important part of your training and overall health.

The human body is an extremely complicated and advanced machine capable of almost anything.

Think of it like this: If you bought a Ferrari, are you going to use cheap fuel on the vehicle and ruin the engine? I'd hope not, and you don't want to do this with your body either. The fuel (food) you put in your engine (body) is what will drive your training and daily activities so it's very important to sort out a good nutrition program.

The 7 basics of a good nutritional program:

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).


The first thing that usually stands out to people when reading these 7 habits is the "eating every 2-3 hours" guideline. Most people seem to think this is a huge amount of food and almost impossible to do. This is incorrect.

The goal is to eat small portions through the entire day starting with breakfast (the most valuable meal of the day and also the highest meal in calories that you will eat). Each meal doesn't have to be a thanksgiving feast. A meal could simply be 1 scoop of whey protein powder, a yogurt and 2 fish oil capsules.

Adjust your meal plan to meet your daily calorie goal.

The first thing we want to do to figure out our calorie goal is to figure out our BMR and then our daily calorie expidenture and how to adjust it for our goals.

We must first find our BMR (Basal Metabolic Rate). Your basal metabolic rate (BMR) simply means the amount of energy used by your body during a 24-hour period if no activity is performed. In other words, if you're inactive for 24-hours straight, you'd still "burn" the amount of calories equivalent to your BMR.

The formula for your BMR is as follows:

For Men

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

So for a 30 year old male of 220lbs (100kg) at 5'11" (178cm) it comes up to:

BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)

BMR = 2122 calories per day

For Women

BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)

So for a 28 year old female of 132lbs (60kg) at 5'6" (165cm) it comes up to:

BMR = 655 + (9.6 x 60kg) + (1.7 x 165cm) – (4.7 x 28 )

BMR = 1380 calories per day


The second step is to factor in your activity level.




Activity level

1.0 - Sedentary

1.2 - Very light activity

1.4 - Light activity

1.6 - Moderate activity

1.8 - High activity

2.0 - Extreme activity



By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound male with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.

If you wish to gain mass, you will bump this number up by 20%. If our 220lb male wanted to gain mass he would eat 4047 calories per day.

If you wish to lose weight/fat, you will lower this number by 20%. Our 220lb male would then eat 2716 calories per day.

If you wish to maintain your weight then our 220lb male would simply eat 3395 calories per day.



The next part of our nutrition program is consuming adequate amount of protein every day.

The average American does not get enough protein in there diet and that is a big problem.

Your metabolism has to work harder when digesting protein which means more fat loss. Your muscles also rely on protein to recover and to repair themselves.

There is many health benefits to protein including skin clarity and clearer thinking.

To figure out how much protein you need per day use this formula:

1 gram of protein per 1 pound of body mass

Example: 130lb female will generally need aprox. 130 grams of protein per day.

There is a popular myth that consuming a high amount of protein leads to health problems and kidney issues. This couldn't be farther from the truth.

Any excess protein that is ingested will simply be excreted in your urine.

The only time a high amount of protein has caused problems in humans or animals is when the test subject had PRE-EXISTING kidney problems.

Don't fear the protein. ;-)


It's important to have variety in your diet. Buy a variety of fruits, protein sources, and vegetables.

A sample shopping list would look something like this:

Protein Sources:

Whey Protein Powder
Lean Chicken Breast
Turkey
Bison
Beef
Beef Jerky (snack)

Fruits:

Blueberries
Bananas
Apples
Grapes
Oranges
Figs
Pears
Cherries

Vegetables:

Spinach
Broccoli
Asparagus
Lettuce
Cucumber
Tomatos

You get the point. Have a variety to your diet. It will improve your health and also keep you from getting bored with the same thing every day.

Quick tips for weight/fat loss: Limit your carb intake. No carbs after 6pm. Starchy carbs such as wheat bread early in the day. Consume lots of fish oil and green vegetables. Fruit will also help aid in fat loss.

Quick tips for weight gain : In order to gain weight you must consistently eat a calorie surplus (+20% of your maintenance). Eat calorie dense foods such as almonds, olive oil, yogurt and lots of protein. Don't fear carbs and fats, but stay away from the bad fats such as trans fat and limit your saturated fat intake. If you're still having trouble gaining weight, add 1 glass of milk to every meal you eat. It's a quick and simple way of getting excess calories.


Recovery Methods

Recovery is very important for everyone. Getting and adequate amount of sleep and keeping stress levels low is crucial for our health as human beings.

The most important thing is getting a solid 7-10 hours of sleep every night. If you have trouble falling asleep, you can try things such as an epsoms salt bath before bed (also helps with muscle soreness) or turning off the TV/computer an hour before bed and reading or listening to slower-paced music. There is also certain natural supplements that will aid in helping you with sleep (these are listed under the supplements section in this post).

Other recovery methods include warm baths, contrast showers, foam rollers and meditation.

The most overlooked recovery method is the foam roller. There is a great article on this over at the health and fitness site, T-nation: http://www.t-nation.com/readTopic.do?id=475832

Contrast showers can help greatly with muscle soreness and recovery. An example of a contrast shower would be to turn the water as cold as you can stand it for 60 seconds, then turning the water back to hot/warm for 60 seconds and repeating this sequence for 5-10 minutes.

Epsom salt/baking soda baths are also very good for recovery and especially muscle soreness.

Try to practice at least one of these methods regularly for optimal health and recovery.

Supplements

Supplements can be very important in recovering from a hard workout and also fighting against disease and sickness.

These are the supplements I recommend:

Sleep supplements

ZMA - ZMA is a formulated supplement that contains Zinc, Magnesium, and Vitamin B6. ZMA contains a special formulated version of each of these vitamins so that they are FULLY absorbed within 30-60 minutes. ZMA has helped me personally with recovery and sleep greatly, and there are hundreds of similar stories. This is a GREAT supplement for helping with sleep and recovery. If you have severe insomnia problems I recommend you try this immediately. Avoid buying ZMA that contains CALCIUM . Calcium interferes with the absorption process.

Melatonin - Melatonin is produced naturally in the pineal gland located inside the brain. Taking a melatonin supplement will help with falling asleep and sleeping deeper. It also treats other things such as depression and headaches. A very good supplement if you have insomnia issues.

General Health and Recovery

Multivitamin - Everyone should be taking a multivitamin. Women should also look for multivitamins that are labeled "for women" specifically. There are certain vitamins and minerals crucial to the reproductive system among other things. Make sure you get a multi specific to your sex.

Fish Oil - The miracle pill. Fish oil has so many health benefits I couldn't even begin to list them here. There is a great article over at t-nation explaining a few of the benefits of fish oil http://www.t-nation.com/readArticle.do?id=1651364 . EVERYONE should be on this supplement if you aren't already. It truly is a miracle pill.

Glucosamine - Joint problems? Start taking this immediately. Glucosamine + fish oil is a GREAT combination if you have joint issues or just want to protect your joints from an injury and improve your performance. Highly recommended.

Branched Chain Amino Acid's (BCAA's): Among the most beneficial and effective supplements in any nutrition program are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine. Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids.

BCAA's help greatly in muscle repair, fat loss, overall health, recovery and muscle soreness.

Creatine - Creatine has many, many benefits including muscle repair, neuromuscular repair, overall recovery and it is one of the only things in the world that will actually repair your brain and prevent brain injuries such as concussion by up to 20%. This is a great supplement to be on and if you start it, I recommend you ignore the ever-so popular loading phase that many people recommend. It is simply not necessary. Take 4-5 grams per day.

Creatine has been known to increase weight sometimes, so be cautious if you don't want a mass increase. Your mileage will vary.



These are just the basics of a good nutrition and exercise program and I hope this will help some people on here and anyone else who ends up reading this.

This is only the beginning of living a healthier lifestyle. Branch off this information and do your own research further to discover things that will help you accomplish your goals.

If you have any questions feel free to ask here or in a PM.
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Always check with your doctor before adding, changing or starting something new, as we each have our own "response" to excercise, supplements and other methods mentioned here.

_________________
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