2

votes

exercise program for the chronically ill?

Answered on August 19, 2014
Created July 21, 2011 at 1:52 AM

i will try to make this succint - i have numerous health problems, take loads of supplements, eat strict paleo-style diet with minimal variety due to food intolerances and sensitivities. 31 year old male, 6 feet, 185 lbs, studying but not practicing S & C for a few years. i was much sicker in the past than i am now - depression, pain, chronic fatigue, etc.

recently i injured my back and i am going to rehab/chiro/acupuncture for it. my main issues are fatigue and recovery. i am active by default, having no car and biking/walking everywhere and working in the restaurant industry as a server/bartender.

i find it very very difficult to exercise due to brain fog, fatigue, pain, minor depression and lethargy from chronic fungal/yeast infection in my intestines and the assorted other issues it causes (inflammation, low thyroid, low test., etc) BUT I HAVE TO DO IT.

now the meat of the question is: what kind of programming should i do? high intensity strength training with low reps/low volume? some metcon, no metcon? i can't afford to be demolished after exercise, and it's easy for me to overdo it. but i need a program to light up my mitochondria and nervous system and leave me energized. where can i begin looking? thanks

32123f4f25bdf6a7b70c9c2a719386ed

(396)

on July 30, 2011
at 02:06 PM

What is wrong with fermented foods? A flare up just means you are detoxing too fast and need to go slower. I have never read anything about fermented foods being detrimental, common sense tells me otherwise.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 03:55 PM

fermented foods cause a flare-up of symptoms. i do not eat them because conventional wisdom is wrong about them.

32123f4f25bdf6a7b70c9c2a719386ed

(396)

on July 21, 2011
at 02:24 PM

Do you eat fermented foods like saurkraut, kimchi or fermented pickles? It sounds to me like you need to heal your gut. It's not all about bone broth. And plenty of core strength can be had from yoga or pilates without stressing your adrenals....probably even helpful in that reguard.

35b6ce9b7f9dda8d40d3e6a1812ab0a9

(439)

on July 21, 2011
at 02:05 PM

along the same lines but no drowning required, what about water walking/running, with one of those float belt thingies on?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 21, 2011
at 12:50 PM

OK, it seems you're pretty set on the candida thing. best of luck dealing with it.

6120c989fd5b69f42a0834b69b87955b

(24553)

on July 21, 2011
at 07:53 AM

I know it is probably passe now, but just doing 5-10 minutes of core focused pilates 3-4 times a week with a cheap dvd gave me enough core strength to stop injuring my back.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 06:39 AM

if i could swim well, then for sure, but since i can't yet, swimming is just a helluva lot of stress.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 06:38 AM

candida is definitely fucking real. its a yeast overgrowth that can morph back and forth into a fungus. it can be caused by having horrible nutrition as an infant and child. many people (like you) do not believe it is real, and that is why it is so hard to diagnose and treat.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 06:36 AM

also its clear i'm not getting what i need because i injured my back due to lack of core strength.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 06:35 AM

tried gaps a while back, it is not a panacea. all the bone broth caused crazy diarrhea. i am doing much better eating salmon 3x/day with greens, raw garlic and olive oil, kumara yams or white rice, grass fed beef liver. like i said, very limited with occasional vices such as tequila (i work in a bar). gaps is good info but if you browse the forums on yahoo groups you will see tons of people that it doesn't work for, for various reasons of course.

8be7a492e2844e2ad5595a6c73974f99

(891)

on July 21, 2011
at 03:26 AM

plus one...use your energy to heal first...gentle yoga, walking..that's it.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 21, 2011
at 02:10 AM

Good timing, good content:)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 21, 2011
at 02:10 AM

Definitely stay away from metcons if you do end up at a Crossfit place. Those are the workouts that make you feel shit afterwards.

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4 Answers

4
32123f4f25bdf6a7b70c9c2a719386ed

(396)

on July 21, 2011
at 02:56 AM

I have to disagree with the rest of the posters and think that your lifestyle is giving you plenty of exercise for the state of your health. I too have been hypothyroid and tried to exercise beyond my job which was quite physical and would suffer many injuries and deplete me to the point of no recovery for many years. I think you need to heal. For strength I would suggest a good yoga workout that will strengthen and stretch you but will not stress your adrenals which are definately a problem with all the conditions you state, particulary your thyroid. Listen to your body...you can't trick it. You might consider doing the GAPS diet in order to heal your gut. It is not much different than paleo but has a good rep for healing numerous issues.

8be7a492e2844e2ad5595a6c73974f99

(891)

on July 21, 2011
at 03:26 AM

plus one...use your energy to heal first...gentle yoga, walking..that's it.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 03:55 PM

fermented foods cause a flare-up of symptoms. i do not eat them because conventional wisdom is wrong about them.

6120c989fd5b69f42a0834b69b87955b

(24553)

on July 21, 2011
at 07:53 AM

I know it is probably passe now, but just doing 5-10 minutes of core focused pilates 3-4 times a week with a cheap dvd gave me enough core strength to stop injuring my back.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 06:36 AM

also its clear i'm not getting what i need because i injured my back due to lack of core strength.

32123f4f25bdf6a7b70c9c2a719386ed

(396)

on July 21, 2011
at 02:24 PM

Do you eat fermented foods like saurkraut, kimchi or fermented pickles? It sounds to me like you need to heal your gut. It's not all about bone broth. And plenty of core strength can be had from yoga or pilates without stressing your adrenals....probably even helpful in that reguard.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 06:35 AM

tried gaps a while back, it is not a panacea. all the bone broth caused crazy diarrhea. i am doing much better eating salmon 3x/day with greens, raw garlic and olive oil, kumara yams or white rice, grass fed beef liver. like i said, very limited with occasional vices such as tequila (i work in a bar). gaps is good info but if you browse the forums on yahoo groups you will see tons of people that it doesn't work for, for various reasons of course.

32123f4f25bdf6a7b70c9c2a719386ed

(396)

on July 30, 2011
at 02:06 PM

What is wrong with fermented foods? A flare up just means you are detoxing too fast and need to go slower. I have never read anything about fermented foods being detrimental, common sense tells me otherwise.

1
C3edabc6267abec9b5f8178e5d73552c

(725)

on July 21, 2011
at 03:53 AM

honestly.. i would say swimming. Immersion in cold water can you feel energized and refreshed and might help with depression, for one thing. Also, swimming is very low contact so it will be good for your back and recovery isn't as big of a factor. At the same time, it is excellent at increasing blood flow. Also, swimming is extremely rewarding as you can see improvement in yourself over time.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 06:39 AM

if i could swim well, then for sure, but since i can't yet, swimming is just a helluva lot of stress.

35b6ce9b7f9dda8d40d3e6a1812ab0a9

(439)

on July 21, 2011
at 02:05 PM

along the same lines but no drowning required, what about water walking/running, with one of those float belt thingies on?

1
64433a05384cd9717c1aa6bf7e98b661

(15236)

on July 21, 2011
at 02:06 AM

You may consider limiting the metcon to jumprope; 4 mins of 20 secs on:10 secs off will do good things for your conditioning while keeping the volume down. These are referred to as 'tabata' intervals after the scientist who came up with it.

For strength training low reps low volume sounds like a good idea depending on what you consider low volume. For example 3 sets of 5 on a back squat, press, dead lift can still really tax your body, possibly too much. Check out Mark Rippetoe/ Starting Strength. That being said a back squat along with pushups, dips, and pull ups could give you a lot of good results without (hopefully) too much stress/ overtraining.

I'd avoid crossfit due to the difficulty most people find with limiting the volume/intensity.

Multi-joint barbell exercises will certainly give you the most bang for your buck.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 21, 2011
at 02:10 AM

Good timing, good content:)

0
667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 21, 2011
at 02:09 AM

Weight training will fit the bill you ask for at the end of your question: it will not leave you feeling demolished; it's difficult to really overdue it if you stick with the compound old lifts. They will be difficult while performing but they leave you feeling super strong when you're done.

I don't think candida is real. Who told you you have that?

Classic 3 sets of 5 reps for the big lifts is great for the first 6-12 months of training. You could prolly do three times a week without a problem. You can always go less, too: twice weekly will still make you stronger and feel better than you current To seem to be.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 21, 2011
at 02:10 AM

Definitely stay away from metcons if you do end up at a Crossfit place. Those are the workouts that make you feel shit afterwards.

05055dcbf12c81f1cce777ec365870af

(1791)

on July 21, 2011
at 06:38 AM

candida is definitely fucking real. its a yeast overgrowth that can morph back and forth into a fungus. it can be caused by having horrible nutrition as an infant and child. many people (like you) do not believe it is real, and that is why it is so hard to diagnose and treat.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 21, 2011
at 12:50 PM

OK, it seems you're pretty set on the candida thing. best of luck dealing with it.

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