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BTD Forums  /  Live Right 4 Your Type  /  Exercize dilema
Posted by: Noliah, Sunday, November 28, 2010, 12:10pm
My dilemma is a simple one. I am a Type O, as you can see, and I need plenty of exercise. My problem is that I have heart and lung damage. When I walk the treadmill, my personal limit is 7 minutes, and that's pushing it. How can I get in a good exercise routine that's appropriate for Type O without having serious breathing problems?
Posted by: christaalyssaA+, Sunday, November 28, 2010, 12:13pm; Reply: 1
What kind of heart and lung damage? More info please.
Posted by: Cristina, Sunday, November 28, 2010, 12:40pm; Reply: 2
Quoted from Noliah
My dilemma is a simple one. I am a Type O, as you can see, and I need plenty of exercise. My problem is that I have heart and lung damage. When I walk the treadmill, my personal limit is 7 minutes, and that's pushing it. How can I get in a good exercise routine that's appropriate for Type O without having serious breathing problems?


Do what your system can take.  Seven minutes for you is pushing it, well that is your big O exercise ... Do what you can with what you have, as long as you do something in a consistant manner ... one minute even is better than nothing ...

You can also concentrate on doing breathing exercises, and even visualization ... see yourself walking in the tread at 100 miles per hour, when in reality you are only doing half a mile per hour ...  :) ;) ;) I actually saw a show where they performed this scientific experiment where they had a few athletes training, but one of them was just visualising it (not doing the physical exercise) and by the end of the experiment, the one doing the visualisation had increased his fitness same is not more than the ones doing the actual exercise ...I think the catch is in how you do this visualisation, you have to actually feel you muscles going through it step by step ....

What is really very important here is the internal fitness: following a compliance lifestyle, eating right for our type and supporting our body with necessary protocols to help us overcome, or at least better manage our health challenges ...

You are in the right place ...  :)

Posted by: Goldie, Sunday, November 28, 2010, 1:05pm; Reply: 3
there is a group of people that ascribe to one minute exercises.. I ascribe to that.. one minute running up down the steps.. one minute running in the house folding and putting one piece of laundry in its right place while fast pacing.. one minute fast pace from the parking lot to the shopping store.. one minute is way more then enough if you can not breath... THEN HEAL your self first.. then as time goes on you will breath more freely, getting rid of toxins in your body by breathing in and out.. without much effort.. but health giving..

one exercise I ascribe to also is to lie on the floor with your knees and feet up on the couch.. then roll your hands in and out all the way to your shoulders.. then one side at a time press your shoulder into the floor.. that opens the shoulders is a gentle way and opens the back and neck area.. do a few and for the rest of 20 minutes relax and let your body health itself.. this is a great way of doing for the body what exhaustion can never do.. good luck..  8)  
Posted by: geminisue, Sunday, November 28, 2010, 1:19pm; Reply: 4
I know what your talking about, I have compromised lung and heart problems. (moderate COPD and CHF/hypoxia twice, and one heart attack, and I'm morbidly grossly obese)  Through btd I was able to get a handle these these problems.  Doing 7 minutes, on a treadmill, is fantastic, with severe breathing problems.  Think about something,  Maybe you can do 7 minutes, at a stretch, several times a time.

More importantly, learn how to breath correctly, sit in a chair with good posture.

suck in as much air as you could to make your stomach stick out THen Slowly release the air through PIERCED LIPS, (like your kissing someone) let it out until there is no more, to come out, then try a bit harder. Then suck in again and try and do this 10X each hour, (It is actually the correct way to breath, watch a baby sometime)

With COPD one is not getting enough oxygen to the brain, and therefore actually forgets to breath and then needs to suddenly breath deeply.

Also, check out isometrics.breath in on the,when you tighten the muscle and holding and breath out on the releasing of the muscle. You can do this seated, comfortably.

Like Christina said, Visualization does work.  It is mind over matter, but you just can't think of it for a few seconds or minutes.  Take your time, if it takes twenty minutes to run a mile, concentrate that your doing it for twenty minutes.  It works!

One pounds weights, if you have enough strength at this time, would be good for arm curls.  If strength is not up yet, do without weights. start with 3-5 increase to 10-12 a set and eventually try 3 sets a day.
Posted by: DenverFoodie, Sunday, November 28, 2010, 3:37pm; Reply: 5
Be sure you are in your target zone.  Using a heart rate monitor will verify that.   :B
Posted by: ruthiegirl, Sunday, November 28, 2010, 3:52pm; Reply: 6
As an O, there's a certain basic minimum of exercise needed to stay sane, and then there's a much larger amount of exercise that's needed for "optimal health." A 5 minute walk on the treadmill (or a short trip to the supermarket) will keep me from being irritated beyond beleif and snapping at everything and nothing-but that's not nearly enough for me to lose weight or really feel energized and clearheaded.

You do what you have to do. If you have physical problems that interfere with exercise (as I did when I first started BTD) then do as much as you can, and no more. If 7 minutes on the treadmill is "really pushing it" then aim for 5 or 6 minutes on the treadmill daily (or every other day, or twice a week, if you need rest in between exercise days.) Or maybe 3 minutes a day. Or alternate using the treadmill with other forms of exercise.

The important point is to keep moving at least a little bit every day. You want to push yourself a little bit, but not too much. Build yourself up slowly. Hopefully, over time you'll heal and be able to do more.
Posted by: Goldie, Sunday, November 28, 2010, 6:02pm; Reply: 7
no need for scary target.. do that which you can so long as you are eating healthier the lungs will come along..

walking is by far the best.. but damage is done when stressing and straining..

I think the best exercise that you can do is the one YOU will do.. not the one you should do.. and then never will...  
Posted by: Noliah, Sunday, November 28, 2010, 8:07pm; Reply: 8
Such great suggestions and encouragement from everyone!  Thank you so much.  ;D  I had a feeling that the right thing for me to do was just to do the best I can, and do it consistently. And the breathing exercises will be added to my routine immediately. Again, thank you all!  :)
Posted by: MileHighRob, Monday, December 6, 2010, 8:11pm; Reply: 9
Noliah,
Just stick with it.  Accomplish what you can at the time but be consistent.  Eventually you'll be up to 8, then 9 and even 10 minutes or more.  When I first started running (3-4 months ago), I couldn't run a complete city block without being completely gassed.  Today, I easily run a 5k trail and am in the process of training for a 5m.  
Best wishes to you!
Posted by: Goldie, Wednesday, December 8, 2010, 3:01pm; Reply: 10
sure that running is good for A's?

my mom used to work with her cane, she used it up, down, balancing sideways, she balanced it on her feet then on her knee.. I dare anyone running and whatever to do as good as she did.. with all my might I could not overcome her no matter her state of age and well being.. she was strong and determined and that is what it takes to live..

a can of beans is good for strength training as is holding a cup over head.. as is moving a plate from one place to the other if you do it often enough then you will have what it takes to do more .. better yet washing a floor by hand or chopping food or wood all is good use of the body..stand bending your knees.. walking while folding and putting away one piece of laundry is another way to get moving.. then again thinking of using muscles can also bring on stronger ones..

challenges: to do it YOUR way!
Posted by: Victoria, Wednesday, December 8, 2010, 6:05pm; Reply: 11
Quoted from Goldie

my mom used to work with her cane, she used it up, down, balancing sideways, she balanced it on her feet then on her knee.. I dare anyone running and whatever to do as good as she did.. with all my might I could not overcome her no matter her state of age and well being.. she was strong and determined and that is what it takes to live..

a can of beans is good for strength training as is holding a cup over head.. as is moving a plate from one place to the other if you do it often enough then you will have what it takes to do more .. better yet washing a floor by hand or chopping food or wood all is good use of the body..stand bending your knees.. walking while folding and putting away one piece of laundry is another way to get moving.. then again thinking of using muscles can also bring on stronger ones..

What an elegant way to approach exercise!  
(smile)
Posted by: MileHighRob, Wednesday, December 8, 2010, 9:00pm; Reply: 12
Quoted from Goldie
sure that running is good for A's?
...

I didn't say it was good for A's, did I?  I balance my running workouts with yoga, pilates and walking.  
Posted by: tessieUK, Friday, December 10, 2010, 6:21pm; Reply: 13
Hi Noliah

I would like to recommend PACE exercise, which is an exercise style I have just started using, with great results. It stands for Progressive Accelerating Cardiopulmonary Exertion. Basically it is a type of interval training that varies the length and intensity of the 'high intensity' intervals. It can be adapted for any level though from absolute beginner fitness to athlete level. In your case, you could start something like:
walk slowly for 1minute
walk fairly brisk speed for 30 seconds
walk slowly for 1 minute or until recovered
brisk pace for 20 seconds
slowly for 1 min
brisk pace for 40 seconds  

And just do like 5 minutes worth. Or if that is too much you could put a chair next to the treadmill and do intervals of medium pace walking with sit-downs for your recovery time. If you could manage that every other day and try to build up each time either the speed or length of intervals. 15/20 minutes a day is the maximum (for anyone following PACE.)

The reason I think this would be better than regular walking is its shown to have much more benefits for building a stronger and bigger heart and increasing lung capacity than traditional cardio, as it mimics the way our ancestors exercised (therefore our genetic predisposition)- short bursts of exertion followed by rest and recovery. I dont know if you're looking to lose weight as well but studies have shown its extremely effective at burning fat also, this has been my experience so far.

If you are interested I could find you some links. . .
Posted by: Lola, Friday, December 10, 2010, 7:09pm; Reply: 14
hi tessie,
pls add a shield for your BT up at member center :)
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