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My Workout Regimes with Central Sensitization

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My Workout Regimes with Central Sensitization

On August 18, 2016, Posted by , In Uncategorized, By ,,, , With No Comments

When the worst of my symptoms kicked in back in 2000, I spent pretty much the whole day either in bed or vegging on the couch. That’s pretty much 24-hours of rest. As you can imagine, it was only a matter of time before the weight packed on (20 pounds per month) and my muscles began to disappear. Had I allowed myself to keep living like that, I would have been 500 pounds in very little time, unless my muscles atrophied and my organs didn’t fail before that.

So, I had a choice – be stronger, lighter, and endure the pain of doing so, or die.

When I first saw a physical therapist, my scores where all very low, I could barely lift a 1 pound weight with my arms in repetition, and could not go from a seated position to a standing position without using my arms to pull me up.  I started with Pilates on the couch (a soft surface). Then I switched to light cardio as I lost some weight. Later I switched to free-style dance (turning the music on and just moving). But that was only for loosing fat/weight. I needed to rebuild my muscles and keep them strong with 22-hours rest.

http://66.media.tumblr.com/tumblr_m1cdi0c8sQ1ql2uvyo1_500.jpg

So, that 1 pound weight I could barely lift became a 3 pound weight, then a 5 pound weight, then 10, 15, and eventually 20. Initially I worked each main part of my body separately, arms the most (the easiest, then legs (more difficult since it requires a lot of balance), the core (very difficult, because I was so weak in that area, plus core exercises often engage other parts of the body that were also still very weak).

In time, a healthy whole food diet around 1,200 calories per day, 2 hours of movement per day (exercise, crafts, playing with my dog, personal care, housekeeping, etc.), light cardio a couple times a week, and muscle-building boot camp once a year for three months, or a month or week here and there, I was able to lose a lot of weight and score the highest you can in physical therapy.

Today, my muscle-building boot camp workout includes only exercises that work the whole body, and I do it with a 20 pound weight. It’s a combination of 7 exercises and it takes about 15-20 minutes to finish with resting in between). Yes it’s painful, yes it takes recovery time, yes it requires lots of Alieve, peppermint oil, and a whole slew of other things to deal with the pain and stiffness.

But, I stay strong year round, and my heart is very healthy.

Another ab workout!Another thing I do, is go to a particular website that has free workout routines. While much more fit and slim, and healthier and I am, she offers numerous workout with lists of exercises, and what exercises to do different days of the month.

Yes, I modify the exercises to fit my abilities and limitations, yes I do some on the couch and some with a thick memory foam pad on the floor, but I get it done.

Below is a list of the workout lists she created. And below that is an old calendar that lists out days for different work outs. If you aren’t sure how to do a certain exercise, there are numerous videos online, you just need to make the time to search for them to make sure you’re doing them right. Pace yourself, and don’t overdo it.

These workouts will make you strong with or without weights. But, if you have any old injuries, you may want to consult a physical therapist first. Oh, and make sure you’re eating a fair amount of protein, you’re going to need it!

Arms

Legs

Abs

General

Challenges

Cardio

 

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