Arthritis and Exercise

So you have arthritis, swollen and painful joints. You probably think “there is no way I can exercise”. This truth is, research consistently shows that exercise is essential to managing arthritis. Exercise helps to reduce joint pain, stiffness, swelling, and also improves flexibility.



Other benefits of exercise include;


1) Reduced risk of heart disease
2) Reduced risk of diabetes
3) Reduced risk of obesity and obesity related disease.
4) More energy.
5) Better self-esteem.


Whether you have arthritis or not you should be exercising. Starting any exercise program can be tough (especially if you have joint pain) so remember to start slow. So what is slow? First off let’s talk about what is beneficial to arthritics.


Strength/ Resistance Exercise: The stronger your muscles and connective tissues are the less stress on your joints and therefore less pain. Strengthening exercises can help build your muscles so they can absorb shock and protect your joints from injury.


Flexibility: The more flexibility you have the more pain-free range of motion you will have. Gentle stretching exercises should be performed on most days of the week (preferably every day) they will help reduce the risk of injury when performing more strenuous exercises as well as every day activities.
Cardiovascular Endurance: As with anyone, cardiovascular training has many benefits and is essential to a long healthy life. Health Canada suggests 150 minutes of accumulated aerobic activity per week in bouts of 10 minutes or more. This could be dance, cycling, water activities or walking to name a few. It is essential (when performing cardio) to reach your target heart rate. Learn how to calculate your target heart rate here.

To begin your new lifestyle you might try gentle stretching exercises until you become comfortable with exercise. You can then move on to cardio and strength training with (if nothing else) more range of motion and less chance of injury. Another great way to improve strength, flexibility, and cardiovascular health when first starting out is water exercise classes. Water exercise takes the load and stress off of the joints which thereby reduces pain. Once you are stronger and more comfortable you can move into strength training with resistance. When you first start strength training you might consider isometric (muscles contract but there is no joint movement) exercises until you can build a good strength base.


As you can see, arthritis is not a reason to avoid exercise; in fact it is a good reason to exercise. Don’t let arthritis stop you from enjoying your life to its fullest. Be sure to talk to your doctor before you start any exercise program.

Target Heart Rate

Monitoring your heart rate is a method used to measure cardiorespiratory
exercise intensity.  Your Target Heart Rate zone is generally
considered to be between 55% and 90% of your maximum heart rate.  It is in
this range that research suggests we benefit most from cardio exercise.

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Heart rates fluctuate with work load, the harder you work
the higher your heart rate.  Keeping your
heart rate in the “zone” helps to strengthen your heart (the heart is a muscle
like any other and responds to training in the same way).  Where in this range you exercise is dependent
upon your fitness level and experience with training.  A beginner will not train in the same way as
an advanced athlete and as well, a 20 year old will not train at the same heart
rate as a 60 year old.  The chart below
shows suggested intensity levels for beginner, intermediate, and advanced
trainees.

There are generally two methods used to calculate your
target heart rate, the percentage of
maximum heart rate and the heart
rate reserve method.  I will attempt (using
my fine grammar and writing skills…..did I say I was a writer?) to explain
both.

When calculating your target heart rate the first thing you
must calculate is your maximum heart rate (the highest heart rate an individual
can safely achieve through exercise). 
The most common method used to calculate your heart rate maximum (HRmax)
is to subtract your age from 220.  In
other words HRmax = 220 - your age known as “age adjusted” maximum heart rate.  Many people cite 220 as the base number for
men and 226 for women.  This may be the
most common method used to determine HRmax but it is not the most consistent or
accurate, just a good starting point and a means to keep track of improvement -
there are way too many variables that contribute to calculated maximum heart
rates.  

Okay so how do we calculate our target heart rate
range? 

The Percentage of
HRmax method;

1)     
Calculate your max heart rate

2)     
Find your percentages in the chart below

3)     
Target Heart Rate(THR) = HRmax x %  lower

4)     
THR = HRmax x % upper

5)     
THR = the range between upper and lower as
calculated above

For example, Bill is 30 years old and has never exercised
before.  Bill’s HRmax = 220 – 30 = 190
beats per minute.  From the chart below
it can be seen that Bill’s target range is between 55% and 64% of his maximum
heart rate, therefore THR lower = 190 x .55 = 105bpm and THR upper  = 190 x .64 = 122bpm.  Bill’s target heart rate zone is between
105bpm and 122bpm.

 

Cardio Training Guidelines

Description	Beginner Very low to low fitness	Intermediate Average fitness	Advanced Above average
Intensity	55%  -  64%	65% - 74%	75% - 90%
Frequency	1 – 3 times per week	3 – 5 times per week	4 – 6 times per week
Time	10 – 30 minutes	20 – 45 minutes	40 – 60 minutes

 

The Heart Rate Reserve method takes your resting heart rate (RHR) into account
and also takes fitness level into consideration, the more fit you are the lower
your RHR.  The fitter you become through
exercise the lower your RHR and the higher your target heart rate zone.

 

The Heart Rate
Reserve method:

1)     
Check your heart rate first thing in the morning
before and physical exertion, preferably before you get out of bed

2)     
Calculate your HRmax

3)     
Find your percentage range in the chart

4)     
THR = [(HRmax – RHR) x percentage] + resting
heart rate

 

Using Bill as our example again we already know that Bill’s
HRmax = 190.  Bill’s RHR (resting heart
rate) is 75bpm.   Using the formula
above; THR = [(190 – 75) x .55] + 75 = 138 and THR = [(190 – 75) x .64] + 75 = 149.    So in
this case Bill’s target range is 138bpm to 149bpm.  This is somewhat higher than the percentage
of max method so which is correct? 
Basically the heart rate reserve method is geared more for people who
know their resting heart rate, tend to be fit, and know their cardiorespiratory
fitness level.  It should also be stated
that as you become more fit and your resting heart rate lowers so shall your
lower target heart rate.  It is important
to know all variables when using this method, you certainly don’t want to work
less as you become more fit.

No matter which method you use there will be inaccuracies.  The key is to make sure that you are working
hard, breaking a sweat, and sustaining this intensity for durations of at least
10 minutes.  Health Canada suggests cardio
on most days of the week (4 to 7) for a minimum of 10 minutes.  As a beginner you don’t ever want to max out
your heart so stay below but keep in mind that the maximum heart rate can be deceiving
when dealing with extremely fit people -  their max heart rate might be higher.  Calculations are an approximate at best.

Two last things I should mention:

1)     
You should always consult your doctor before
beginning any fitness program.

2)     
If you are serious about your fitness you should
buy a heart rate monitor

 

Lose 10 lbs in a Week!

Lose 10lbs per week guaranteed! Lose 20lbs in a month in only 10 minutes a day, 3 times a week! Wow! Those are pretty bold statements aren't they? How many times have you seen these type of ads on the television? Of course there are the magic pills and super diets which all advertise the same way. The one common thing I see with all these commercials is the ease in which you can acquire an awesome physique. How many of you have been fooled by these outrageous claims? Read more at TFabFitness.com

Consistant Non-Results

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No Politics Here

You won't hear me talk about politics to often in fact I don't talk politics!  This will be the first and last time I promise!  I think every politician that ever lived is or becomes a dishonest self serving idiot!  There are way to many lawyers in politics for my liking not that I have anything against lawyers but why aren't there more "normal" people running the country?  Anyhow I am not going to make this any more painful than I have to so I'll get right to the point.  The politicians in Canada are nothing short of complete idiots at our expense.  We are now going to another vote (at our expense) and all bills will be gone, we will elect someone again and most likely the childish liberal cry babies led my a non-Canadian will disagree with everything and probably force another vote.  My question is....why vote?  Somebody please answer this question.  By the way, I don't know jack about politics.

My first blog

So this is my first blog.  I have heard about blogging, read blogs, and even researched blogging, but I really didn't have any interest....until now.  I figured I must have something I could talk about and share so here I am.  So what's next?  Well I do not want to talk about my daily trials and tribulations so what does one talk about?  I guess I could complain but I really don't have much (if anything) to complain about.  I am happily married to a beautiful women, I have a great family, wonderful children, I love my work, life is great!  So I decided I would start blogging about the stuff I know.  I know fitness, I know video production and photography.  Heck I should probably know a lot of things.  I have been around for a half century now and have probably accumulated some knowledge.  So from here on in I will speak of what I know and try not to ramble on about nothing.  Speaking of rambling, I think I am doing just that right now.  Have a great day everyone and stay tuned as I come up with interesting and helpful things to talk about. Now for some blatant self promotion, I am a videographer/photographer and for all your video needs please visit www.renegadevideoproduction.com.