EXERCISE

[kitkatz]

When I get the urge to exercise I lay down until the urge goes away. 

ME Too!  The urge passes.

[monrein]

First day back at the gym today in 2 weeks.  Felt good to be started back to my routine there.  I try to go even if I don't feel like it and tell myself I can always cut it short or just chat with my friends.  Once I'm there, I tend to do my usual stuff and feel much better physically and psychologically for it.

[paris]

Monrein, I want to be you when I grow up!!  You are gorgeous, you exercise, you have the most beautiful gardens, you have a guy best friend who helps you clean, and you have a great husband.       Now, we just need to get you that new kidney!     Seriously, you have such an incredible attitude and we all love reading your posts. 

[monrein]

  Thank you Paris.  You're very sweet and I do feel lucky about my life most of the time. 

[Zach]

An interesting article from the Denver Post.

Weight-training myths confuse many
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
Article Last Updated: 08/24/2008


What is your opinion of women lifting weights? Is it true that doing numerous repetitions with lighter weights will sculpt the body and that heavier weights with fewer repetitions will build more mass? If my ultimate goal is strength, what is the best for me?— Mary Kallenberg, San Leandro, Calif.Myths abound when it comes to women and weightlifting. First are the alchemy myths, where weight training magically turns fat into muscle, reverting back to fat when you stop. Second are the physique myths, where lifting heavy weights makes you bulky, stiff and masculine but teensy weights "sculpt" you into a shape to rival Venus De Milo. The alchemy myths are physiologically impossible; the physique myths are utterly false.

It is easy to get confused on the effects of weightlifting on the female form, especially if you see a bodybuilder magazine featuring the Brobdingnagian bodies of the female competitors. Unfortunately, anabolic steroid and testosterone usage among some female athletes can distort their natural muscularity with jarring results.

In fact, you will not become the female rival to the Incredible Hulk by lifting heavy weights. On the flip side, lifting weights no heavier than a tube of lipstick — regardless of the number of repetitions — will accomplish nothing. What is important is to push your muscles to failure (exhaustion) when you lift; this is what increases strength and lean muscle.

Muscle is good because it is much more metabolically active than fat. According to the American Council on Exercise, a pound of fat burns about 2 to 3 calories a day; a pound of muscle can burn 35 to 50 calories per day.

This is because lean tissue contains powerful, furnacelike "engines" called mitochondria. These engines produce quick- energy molecules as well as specialized oxidative enzymes that burn fat. The more you stimulate your muscles through strength-training exercises, the more muscle you build. The more muscle you build, the more fuel-burning furnaces (mitochondria) your body creates. Increased muscle bumps up the resting metabolic rate, which means that even at rest, your body will be consuming more calories than someone who weighs the same as you do but has higher percentages of body fat.

Muscle mass, therefore, is a key to maintaining a healthy ratio of fat to lean tissue. And, contrary to the myths, women can train just as hard and as intensely as men without turning into them. With a goal of building strength, all physical activity can aid in that pursuit whether it is weight training, aerobic activity, basic life activities such as gardening and vacuuming, or by taking the stairs instead of the elevator.
"Exercise creates muscle and diet exposes it," says Steve Smith, a former bodybuilding champion. This succinct bit of wisdom brings up the importance of diet in the process of changing your body composition to one that is leaner.

When beginning a new exercise program, it is wise to keep a food diary of everything you eat. Keep track of portions and daily calories consumed by weighing and measuring your food for at least a week.

http://www.denverpost.com/headlines/ci_10284663?CMP=EMC-HET_0908

[monrein]

I, and my pals at the gym, try to lift as heavy as we can but none of us women look like the body builder women.  We just feel lucky if we can get a little definition.  I personally do it for my bones and my mental health as much as anything else.  At 55 I'd love to get rid of some arm jiggle but I'm pretty much resigned that it ain't gonna happen.  LOL.  Elbow length sleeves are my best friends.

[Zach]

At 55 I'd love to get rid of some arm jiggle but I'm pretty much resigned that it ain't gonna happen.

It's all in the triceps!
 
http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
http://www.shapefit.com/triceps-exercises-cable-rope-overhead-tricep-extensions.html

[monrein]

Ha, Zach, you're so sweet for posting those links.  I do so many triceps exercises both with free weights and with the machines and also with resistance bands and medicine balls but there's still jiggle.  However, I just imagine how awful it would be if I DIDN'T do them. Between ESRD and menopause I hardly know myself but as you well know it's just a matter of keeping on keeping up.  I've lost a lot of tone since being sick this time around but since I'm now feeling way better I'm getting back into my routine and it feels so good.  I try to get to the gym 4-5 times a week and that's also the best anti-depressant  I believe.  I also reversed some bone density loss by incorporating more weights into my workout.  I generally aim for 30-45 minutes of cardio, the same of weights (I alternate upper and lower body) and end with some ab work and stretches.

[okarol]

 
http://www.exrx.net/WeightExercises/Triceps/DBKickback.html

On my monitor that guy looks undressed 

[julian230]

What do you guys do about exercise?  I have a membership in a gym, but hadn't been going for a while because I didn't have my car.  Now that I have a vehicle again, I am going to go back to the gym.
My problem is that I am losing weight and parts of my body are seeming so stretchy. YUK!
Do any of you exercise regularly?  Would you exercise the morning before you had HD or would you do it on the day you didn't go?
What kind of exercise do you do?
I tend to stick to the treadmill and an ab machine.  I will probably also do a leg machine.

Ugh I hate coming in late as a member because I could've asked the question lickity split! I have tons of energy (I'm on dialysis , 3 times a week , hemo!) And I do exercise ! It's a great way to stay in shape and feel good! =) I go to the gym 3 times a week , and SOMETIMES (and I mean like once a month) I'll go swimming during the morning before a dialysis treatment for about 30 minutes. The days that I DON'T go to dialysis, I go to the gym around 2 pm on tuesday thursday and saturday (as this will allow my fistula a resting period) And the exercises I'll do is leg push ups , 3 reps of 8-10, than i'll lift weights (15 pounds) for about 3 reps again , 8 times . I'll do this thing where I'll hold the weights and sit up and sit down with my arms just hanging (this will improve my abdomen) 3 reps , 10 for each time.  I'll also do a couple of other leg exercises too. I'll exercise for a total amount of 1 hour for 3 times. Heck if I can go to dialysis 9 hours a week , I'll definitely do 3 hours a week of exercise to reward myself  I push myself pretty hard, as this will continue to improve my stamina. I try not to think of being tired , and just go for it! 

[monrein]

My gym is undergoing renovation right now and they're doing it in sections.  Problem is it's SO hot I hate it.  I spoke to the manager last week and he's finally buying some more floor fans.  My friends there always make sure I have a fan even if it means giving me the one they're using or switching machines so we can do our cardio side by side and share the fan.  I get rid of a lot of sweat though.
The reno includes a new ventilation system.

Keep up the exercise Julian.  It sounds like you know already that it helps with lots of things and I really miss it when I can't go for some reason.

[Zach]

I'll exercise for a total amount of 1 hour for 3 times. Heck if I can go to dialysis 9 hours a week , I'll definitely do 3 hours a week of exercise to reward myself  I push myself pretty hard, as this will continue to improve my stamina. I try not to think of being tired , and just go for it! 

Excellent!

[Trikkechickk]

I, too, workout 3x/week with weights.  It is kind of a hobby for me - I just enjoy it. 

Last week I decided to hire a personal trainer to help change my routine.  She did a fitness assessment on me:

15.9% Body Fat
BMI  20
Upper Body strength = 15 "mens style" pushups = Excellent
Lower Body strength

[Lucinda]

I have been going to the gym five days a week to mentally prepare myself for starting dialysis next month.  I don't go now for that reason, I just go now because I really enjoy it.  I don't overdo it though.  A few weights, treadmill and sit-ups etc.  My body is hardly changing though because I am so full of fluid but I have gone from 110 kilos down to about 74 kilos so it has done wonders for my blood pressure.

I have had a bad bout of gout the past four days in both my ankles so I haven't been able to go to the gym and I really miss it.  Although I drag myself there some days, I always feel better and healthier for having been.  I want to try and get down to 60 kilos but my neph said not to push too hard that once I start dialysis I will lose quite a bit in fluid. My big incentive is the more weight I lose the more I look like my mother.  I love looking in the mirror now and seeing my mum's bone structure....makes me feel like she is still here with me.

I am really happy at the moment because I think I am going into dialysis with a really healthy mind, body and soul...bar the gout of course.  It is really a double-edged sword that dieting brings on a really servere gout attack  when you change your normal - no, that would be bad - eating habits.  Anyhow that is a temporary setback and my uric acid will just have to get use to the new diet.

In short.....exercise is the healthiest thing I have done for my mind....let alone my body. I started with 10 minutes a day at the gym until I got into the routine and then I lifted the time up by five minutes every week for the following eight weeks and now I do a minimum of 45 minutes a session.  My advice.  Start slow and build up otherwise you will overdo it and stop going. 

[jbeany]

Ahh, I'm back on my treadmill after a week of in-center exhaustion and parathyroid surgery.  I'm still wobbly at times from low calcium, but I'm taking it easy and walking slowly - no running.  I miss it when I'm off, and I miss the weight loss even more!

Way to go, Lucinda!  We can be as healthy as we push ourselves to be - no matter what our kidneys are doing for us!

[angela515]

Way to go Lucinda!

Seeing how I have severe ankle problems and pain, I can't run or do alot of strenious work on my ankles, so workouts are slow.. but I am doing them.

I started walking every morning for an hour, outside. Once the weather gets too cold I will do it on the treadmill.

I have also started doing workout DVDs and crunches. I also make sure I get 80oz of water a day and I have changed my eatings habits.

I am wearing a pair of jeans today that I haven't wore in over 6 months.. gotta love that!

[Zach]

Fantastic Lucinda!

And angele515, nice new avatar.

[Sluff]

<<<<< Sexy whistle >>>> at Angela, Jbeany and Lucinda.  Congratulations!! keep up the good work! 

[Lucinda]

Thanks guys.....hope I don't stuff it up in Italy!! Good work to Jbeany and Angela515. You go girls.  I really got the exercise bug thanks to Zac.  His posts are very encouraging in maintenance of good health.  xx

[Zach]

Thanks guys.....hope I don't stuff it up in Italy!! Good work to Jbeany and Angela515. You go girls.  I really got the exercise bug thanks to Zac.  His posts are very encouraging in maintenance of good health.  xx

 

[Sluff]

Thanks guys.....hope I don't stuff it up in Italy!! Good work to Jbeany and Angela515. You go girls.  I really got the exercise bug thanks to Zac.  His posts are very encouraging in maintenance of good health.  xx

Zach is a good example for everyone to follow.  Thanks Zach.

[Zach]

 

[julian230]

I go to a gym with a swimming pool , and it is beautiful. One indoor and one outdoors! Usually when I walk into the gym , I'll do the push ups and sit ups , and than work with the "machines", which i love . I'll lift some weights , about 20 pounds on each (but shhhh , i'm only allowed 15 pounds due to the fistula)  But I can measure out pain. I'll do more lunges , and than I'll do leg push ups , and a machine where you lift your shoulders. Afterwards , I ill go training in the pool for 30 - 45 mins , see how long I can take it before sinking to the bottom. After an exercise I'll feel more mellow , not tired. Going into the gym I feel tired,  but when I get to it , I feel good again , and I also feel i'm not just doing nothing with this body of mine. Any problems with fistuals or shunts?

[julian230]

I, too, workout 3x/week with weights.  It is kind of a hobby for me - I just enjoy it. 

Last week I decided to hire a personal trainer to help change my routine.  She did a fitness assessment on me:

15.9% Body Fat
BMI  20
Upper Body strength = 15 "mens style" pushups = Excellent
Lower Body strength

I got a personal trainer too ! Tell me how she works out. They are so informative and friendly people , and they push you when you want to be pushed

[RichardMEL]

Well I feel like a real slacker compared to some of the gym bunnies here! Good for you

I do my little bit though. I try to walk every weekday. Usually I do it in the morning on my way to work. I live near a park so I walk through that for around 20-30 mins and that really is a good feeling. Even on dialysis days (I do D in the afternoon after a few hours of work in the morning). I definitely feel better after walking - not only because I know it is good exercise (something stressed as important to do specially for pre-transplant folks to keep the body in reasonable/better condition to accept a transplant). Plus whenthe sun is shining and people are out with their dogs or whatever it's really relaxing.. and when the weather gets warmer it's really nice (not so good in the rain ). Still i feel like I do my little bit.. though I couldn't really handle a gym workout... but I do feel like I am doing *something* to help myself keep healthy... or at least healthier than if I was Homer Simpson on the couch all day....