Activemsers staying active with multiple sclerosis ledderhose disease pictures

Interval training, in particular high-intensity interval training (HIIT), has been all the buzz lately among multiple sclerosis professionals. Respected MS researchers are rededicating efforts to studying the myriad ledderhose disease pictures benefits of aerobic exercise. Prominent MS neurologists are saying exercise should be prescribed as ledderhose disease pictures a disease modifying treatment. And a number of MS nurses and physical therapists are ledderhose disease pictures now—albeit cautiously—recommending HIIT to their patients.

But why? As a case study, I enter myself. For the past 20 years, starting nearly a decade before I was diagnosed with MS, I’ve been doing some form of interval training. And I’ve done HIIT at least twice a week for years ledderhose disease pictures with my condition—indeed, an argument could be made that with my experience and ledderhose disease pictures consistency I am the poster child for HIIT and MS. Has it helped? You be the judge.

I know exactly what debilitating MS fatigue feels like—I’d never felt so disabled. I know exactly how frustrating cog fog can be—I’d never imagined a single word could be so hard ledderhose disease pictures to recall. And I know exactly what a bad day with MS ledderhose disease pictures entails—I’d give anything to avoid it. But I have a confession. In the near 5,000 days since my diagnosis, apart from those times when I was sick or relapsing ledderhose disease pictures (both always crush me), I can count the number of days I’ve experienced what most MSers say are the most disabling ledderhose disease pictures aspects of this disease… on one hand, two max.

While I have seemingly 99 problems due to this disease, I essentially have zero fatigue, zero cognitive issues, and zero bad days. Indeed, I’ve never had to cancel a social engagement because of ledderhose disease pictures my MS. Now every case of multiple sclerosis is wildly different. And I know MSers who engage in hardcore exercise who ledderhose disease pictures have some fatigue issues, including recently retired NHL star Bryan Bickell and my new ledderhose disease pictures marathoner friend Cheryl Hile, so it is not a cure-all. My minimal fatigue could be the result of effective treatments, location of lesions, just plain luck, or a combination of all three. I’m fully aware of that. But based on copious scientific research and ample anecdotal evidence ledderhose disease pictures from athletic friends with MS, there’s almost certainly more to this story.

I absolutely can’t promise that with HIIT you will forever banish fatigue, cog fog, or bad days from your MS dictionary, but the potential exists that you can diminish them. How freaking amazing and life-altering would that be? Better still, results from an effective exercise routine can appear in as ledderhose disease pictures little as a few weeks (but expect it to take months or potentially longer). One member of ActiveMSers said it took him 3-6 months before he could tolerate hard exercise at all ledderhose disease pictures due to his MS, and several years before he was able to master it. These days he cycles thousands of miles a year. He’s about to turn 69. You can follow Larry’s (aka AMF Adventures’) regular updates on our forum here.

It will come as no surprise that virtually all exercise ledderhose disease pictures is healthy for MSers—as it is for pretty much all humans, which is why most of us have unused workout equipment ledderhose disease pictures at home (Body By Jake Ab Demolisher, anyone?)—but researchers recently have started to focus on aerobic conditioning ledderhose disease pictures and its influence on the disease itself. In these specific studies (now approaching two dozen as of 2019), trends have started to come to light.

Interestingly, moderate exercise—brisk walking, water aerobics, spinning on the elliptical—does not appear to modify MS fatigue or cognition much. Sure, you’ll get fitter, and likely feel better, although your MS symptoms might not change. But turn up the intensity and—in randomized studies comparing traditional exercise directly to HIIT—“significant” reductions in fatigue and improvement in cognition become commonplace in ledderhose disease pictures the HIIT exercisers.

There is even evidence that exercise may be neuroprotective, slowing catastrophic regional brain atrophy so common with multiple sclerosis. And in some studies (but not all) HIIT was seen boosting brain-derived neurotrophic factor (BDNF). It’s important to remember, however, that exercise science and MS is far from being settled. As a daily vigorous exerciser for decades, I am walking proof (or rolling proof, as I now use a wheelchair) that while exercise is hugely beneficial, it is not a replacement for FDA-approved disease modifying therapies.

Rereading the above paragraph on starting slowly is a good ledderhose disease pictures start. The next is to gear up. What you’ll want: a heart rate monitor (HRM). That’s pretty much it—other than potentially some workout clothes and shoes—and technically you don’t even need an HRM if you can accurately measure ledderhose disease pictures (or guesstimate) your own pulse. I prefer the Polar or Garmin-made HRMs with a chest strap—I’m currently using a Polar model with Bluetooth and ANT+ technology so it can connect to the fitness apps on ledderhose disease pictures my phone—as they are the most accurate. As someone who relies on using my upper body for ledderhose disease pictures cardio, I’ve found the wrist trackers cannot accurately measure my heart ledderhose disease pictures rate when my arms are flailing. (That said, for folks with working legs, wrist-worn fitness trackers do a passable job, but are still not accurate enough in my opinion for ledderhose disease pictures HIIT. The New York Times currently recommends the Fitbit Charge 3.)

Now you’ll want to determine your maximum heart rate. According to the Mayo Clinic, “The basic way to calculate your maximum heart rate is ledderhose disease pictures to subtract your age from 220.” For HIIT, you’ll generally want to be in the 70-90% range. This calculator makes it easy to peg your target number. But that said, these are only estimates, and not terribly reliable as individuals vary so much. An easy rule of thumb: if you can sing, you might as well be in the shower; if you can talk but not sing, you are exercising moderately; if you can only speak at most a few gasping ledderhose disease pictures words, that’s HIIT. My 70% range is 118 beats per minute, laughably low and easily Ariana Grandable for me (well, if I knew the words to any of her songs). I have to enter the upper 30s or low 140s, my 80-85% range. On some hard sets I’ll bump into 90%, or into the 150s.

There are many ways to incorporate HIIT into your exercise ledderhose disease pictures routine. If this general routine doesn’t float your boat, modify it until it does. Experiment. And give it time to work. Your fatigue isn’t going to evaporate tomorrow. It will likely take weeks or even months before you ledderhose disease pictures start to feel the benefits of regular HIIT sessions. Patience, young Jedi. Also review this article in The New York Times on ledderhose disease pictures Really, Really Short Workouts for extra ideas and techniques you can ledderhose disease pictures incorporate into your routine.

The below program is just a baseline. The exercise portion can literally be anything that substantially increases ledderhose disease pictures your heart rate. I prefer sprints on my handcycle or, if weather is icky, an upper-body ergometer at the gym. (At home I will exercise to workout videos without any ledderhose disease pictures equipment, but I find it is harder to get into the ledderhose disease pictures high cardio zones without some form of resistance.) With working legs, I’d be doing hill sprints, jump roping, kickboxing, stair climbing, rowing, racquetball, swimming, crossfit, you name it.

Note: Some HIIT routines have shorter recovery periods than this program, as little as 10 seconds between intervals. Because heat is such a negative with MS, a longer rest period seems more prudent, but if getting your heart rate elevated is a challenge, briefer breaks could help. Also, three cardio intervals (of at least 20 seconds) is the minimum to gain benefit according to research. I often do double that or more (and at longer intervals), but in no way does that translate into doubling the ledderhose disease pictures fitness benefit. I just like to exercise.

What type of exercise is best for HIIT? Pretty much anything that you do physically can be turned ledderhose disease pictures into HIIT. Sprint up stairs, wash your car like your hair is on fire, rapidly flip large truck tires (if you happen to work at a truck tire store), till a garden hella fast, skip rope like Ali, punch invisible White Walkers from the ironic comfort of walker ledderhose disease pictures (or wheelchair), you name it. Long rallies in racquet sports are naturals for HIIT, especially racquetball, squash and singles tennis.

Do I need to do HIIT on vacation? Probably not—taking an exercise holiday is often a welcome respite. However, to enjoy your trip, you might need to exercise. A week into a cruise last year, I noticed that the fog of fatigue was starting to ledderhose disease pictures roll in. So instead of getting another drink at the bar or ledderhose disease pictures gambling in the casino, I stole away time for a quick HIIT session in ledderhose disease pictures the ship’s tiny underused gym. That righted my sluggishness ship.

What is the best way to achieve HIIT if your ledderhose disease pictures legs don’t work well? Personally, I gravitate to my arm cycle. An upper body ergometer (aka arm spinny thing) that you find at the gym is also extremely effective, as is the recumbent cross trainer, a cardio machine that works both your legs and your ledderhose disease pictures arms at the same time that you can find at ledderhose disease pictures some fitness centers and at physical therapy. The kind you put on your kitchen table? No. If you are creative, modifying exercise videos work. But for me at my current fitness level, it’s much harder to raise my heart rate much above ledderhose disease pictures the 70% range.

What’s the most effective way to raise your heart rate ledderhose disease pictures while seated? There are five exercises I regularly do from the comfort ledderhose disease pictures of my bottom to crank up the ticker: rapid punching (straight ahead, hooks, upper cuts, speed bag), running in place (fast and faster!), the double punch (quickly thrust out both arms, and repeat), the sky punch (hitting above your head, one or both arms), and the axe chop (virtually swing your axe from your right shoulder to your ledderhose disease pictures left knee and vice versa). Seated jumping jacks work well too. I demonstrate seated cardio below in a YouTube video. I typically just modify able-bodied exercise videos using these techniques. (For example, when they do burpees, I punch above my head; when they kick, I double punch straight ahead, etc.)