No reply in exercise category- figured I would try here!

crystalina0814 · Jul 8, 2009

Hi everyone. I am a 27 y/o CF woman who just recently joined a gym and started a routine. I have fairly mild CF (FEV1- 75%). I am hoping that with proper exercise along with my airway clearance and medications I can improve the quality of my life.
Question- what are some of your cardio routines? How much is too much? How often should cardio be done? Currently I am doing about 25 min cardio- 6days a week, along with 5 days of resistance bands (stregnth trainging). I was thinking of replacing a few of my cardio days with yoga. I was just curious what everyone else did. And also how they can be sure to replace the calories burned so weight isn't lost. I am actually wanting to gain some muscle weight- so I have increased my Ensure Plus consumption. Any advice/tips/personal experiences would be appreciated!

crystalina0814 · Jul 8, 2009

Hi everyone. I am a 27 y/o CF woman who just recently joined a gym and started a routine. I have fairly mild CF (FEV1- 75%). I am hoping that with proper exercise along with my airway clearance and medications I can improve the quality of my life.
Question- what are some of your cardio routines? How much is too much? How often should cardio be done? Currently I am doing about 25 min cardio- 6days a week, along with 5 days of resistance bands (stregnth trainging). I was thinking of replacing a few of my cardio days with yoga. I was just curious what everyone else did. And also how they can be sure to replace the calories burned so weight isn't lost. I am actually wanting to gain some muscle weight- so I have increased my Ensure Plus consumption. Any advice/tips/personal experiences would be appreciated!

crystalina0814 · Jul 8, 2009

Hi everyone. I am a 27 y/o CF woman who just recently joined a gym and started a routine. I have fairly mild CF (FEV1- 75%). I am hoping that with proper exercise along with my airway clearance and medications I can improve the quality of my life.
Question- what are some of your cardio routines? How much is too much? How often should cardio be done? Currently I am doing about 25 min cardio- 6days a week, along with 5 days of resistance bands (stregnth trainging). I was thinking of replacing a few of my cardio days with yoga. I was just curious what everyone else did. And also how they can be sure to replace the calories burned so weight isn't lost. I am actually wanting to gain some muscle weight- so I have increased my Ensure Plus consumption. Any advice/tips/personal experiences would be appreciated!

crystalina0814 · Jul 8, 2009

Hi everyone. I am a 27 y/o CF woman who just recently joined a gym and started a routine. I have fairly mild CF (FEV1- 75%). I am hoping that with proper exercise along with my airway clearance and medications I can improve the quality of my life.
Question- what are some of your cardio routines? How much is too much? How often should cardio be done? Currently I am doing about 25 min cardio- 6days a week, along with 5 days of resistance bands (stregnth trainging). I was thinking of replacing a few of my cardio days with yoga. I was just curious what everyone else did. And also how they can be sure to replace the calories burned so weight isn't lost. I am actually wanting to gain some muscle weight- so I have increased my Ensure Plus consumption. Any advice/tips/personal experiences would be appreciated!

crystalina0814 · Jul 8, 2009

Hi everyone. I am a 27 y/o CF woman who just recently joined a gym and started a routine. I have fairly mild CF (FEV1- 75%). I am hoping that with proper exercise along with my airway clearance and medications I can improve the quality of my life.
 Question- what are some of your cardio routines? How much is too much? How often should cardio be done? Currently I am doing about 25 min cardio- 6days a week, along with 5 days of resistance bands (stregnth trainging). I was thinking of replacing a few of my cardio days with yoga. I was just curious what everyone else did. And also how they can be sure to replace the calories burned so weight isn't lost. I am actually wanting to gain some muscle weight- so I have increased my Ensure Plus consumption. Any advice/tips/personal experiences would be appreciated!

PinkPigg · Jul 8, 2009

Hey Crystalina.

First of all CONGRATS for working so hard to maintain your lung function. In my opinion exercise is key to living longer and having a better quality of life. I was listed for transplant 17 years ago and have been able to avoid it due in large part to exercise.

In my opinion 6 days would be the max for any type of training. A day of rest is needed both physically & mentally. Cardio helps keep your heart in top shape and improves lung clearance. During any session staying in the target heart rate zone is key. The longest I ever do any sort of cardio is 1.5 hours. Usually 30 min is more my norm.

Strength training is also important because stronger muscles are more efficient at using the oxygen they get. It might be a good idea to do days that are primarily strength training with just a short (10 min) cardio session to warm up.

My favorite of all exercises is yoga!!! Depending on the type of yoga (gentle, power, etc) it can be a great for cardio, strength training, and flexibility. After doing yoga for several years it has really helped my posture. What I really love about yoga is how it focuses on breathwork. The most important thing is making sure you focus and have control over your breath; you push yourself but only as long as you have breath control. This is SUCH a valuable thing to learn for someone with CF. It's not about keeping up with others it's about pushing your own boundaries without regard to anyone else. The whole practice of yoga is basically a moving meditation. Learning to control your breath and calm yourself via mediation is SO helpful when you are really sick and getting anxious.

OK off my yoga soapbox. If you want any suggestions for getting started with yoga send me a PM and we can chat.

Stay healthy, happy, & peaceful <img src="i/expressions/face-icon-small-smile.gif" border="0">
Steph

PinkPigg · Jul 8, 2009

Hey Crystalina.

First of all CONGRATS for working so hard to maintain your lung function. In my opinion exercise is key to living longer and having a better quality of life. I was listed for transplant 17 years ago and have been able to avoid it due in large part to exercise.

In my opinion 6 days would be the max for any type of training. A day of rest is needed both physically & mentally. Cardio helps keep your heart in top shape and improves lung clearance. During any session staying in the target heart rate zone is key. The longest I ever do any sort of cardio is 1.5 hours. Usually 30 min is more my norm.

Strength training is also important because stronger muscles are more efficient at using the oxygen they get. It might be a good idea to do days that are primarily strength training with just a short (10 min) cardio session to warm up.

My favorite of all exercises is yoga!!! Depending on the type of yoga (gentle, power, etc) it can be a great for cardio, strength training, and flexibility. After doing yoga for several years it has really helped my posture. What I really love about yoga is how it focuses on breathwork. The most important thing is making sure you focus and have control over your breath; you push yourself but only as long as you have breath control. This is SUCH a valuable thing to learn for someone with CF. It's not about keeping up with others it's about pushing your own boundaries without regard to anyone else. The whole practice of yoga is basically a moving meditation. Learning to control your breath and calm yourself via mediation is SO helpful when you are really sick and getting anxious.

OK off my yoga soapbox. If you want any suggestions for getting started with yoga send me a PM and we can chat.

Stay healthy, happy, & peaceful <img src="i/expressions/face-icon-small-smile.gif" border="0">
Steph

PinkPigg · Jul 8, 2009

Hey Crystalina.

First of all CONGRATS for working so hard to maintain your lung function. In my opinion exercise is key to living longer and having a better quality of life. I was listed for transplant 17 years ago and have been able to avoid it due in large part to exercise.

In my opinion 6 days would be the max for any type of training. A day of rest is needed both physically & mentally. Cardio helps keep your heart in top shape and improves lung clearance. During any session staying in the target heart rate zone is key. The longest I ever do any sort of cardio is 1.5 hours. Usually 30 min is more my norm.

Strength training is also important because stronger muscles are more efficient at using the oxygen they get. It might be a good idea to do days that are primarily strength training with just a short (10 min) cardio session to warm up.

My favorite of all exercises is yoga!!! Depending on the type of yoga (gentle, power, etc) it can be a great for cardio, strength training, and flexibility. After doing yoga for several years it has really helped my posture. What I really love about yoga is how it focuses on breathwork. The most important thing is making sure you focus and have control over your breath; you push yourself but only as long as you have breath control. This is SUCH a valuable thing to learn for someone with CF. It's not about keeping up with others it's about pushing your own boundaries without regard to anyone else. The whole practice of yoga is basically a moving meditation. Learning to control your breath and calm yourself via mediation is SO helpful when you are really sick and getting anxious.

OK off my yoga soapbox. If you want any suggestions for getting started with yoga send me a PM and we can chat.

Stay healthy, happy, & peaceful <img src="i/expressions/face-icon-small-smile.gif" border="0">
Steph

PinkPigg · Jul 8, 2009

Hey Crystalina.

First of all CONGRATS for working so hard to maintain your lung function. In my opinion exercise is key to living longer and having a better quality of life. I was listed for transplant 17 years ago and have been able to avoid it due in large part to exercise.

In my opinion 6 days would be the max for any type of training. A day of rest is needed both physically & mentally. Cardio helps keep your heart in top shape and improves lung clearance. During any session staying in the target heart rate zone is key. The longest I ever do any sort of cardio is 1.5 hours. Usually 30 min is more my norm.

Strength training is also important because stronger muscles are more efficient at using the oxygen they get. It might be a good idea to do days that are primarily strength training with just a short (10 min) cardio session to warm up.

My favorite of all exercises is yoga!!! Depending on the type of yoga (gentle, power, etc) it can be a great for cardio, strength training, and flexibility. After doing yoga for several years it has really helped my posture. What I really love about yoga is how it focuses on breathwork. The most important thing is making sure you focus and have control over your breath; you push yourself but only as long as you have breath control. This is SUCH a valuable thing to learn for someone with CF. It's not about keeping up with others it's about pushing your own boundaries without regard to anyone else. The whole practice of yoga is basically a moving meditation. Learning to control your breath and calm yourself via mediation is SO helpful when you are really sick and getting anxious.

OK off my yoga soapbox. If you want any suggestions for getting started with yoga send me a PM and we can chat.

Stay healthy, happy, & peaceful <img src="i/expressions/face-icon-small-smile.gif" border="0">
Steph

PinkPigg · Jul 8, 2009

Hey Crystalina.
 
 First of all CONGRATS for working so hard to maintain your lung function. In my opinion exercise is key to living longer and having a better quality of life. I was listed for transplant 17 years ago and have been able to avoid it due in large part to exercise.
 
 In my opinion 6 days would be the max for any type of training. A day of rest is needed both physically & mentally. Cardio helps keep your heart in top shape and improves lung clearance. During any session staying in the target heart rate zone is key. The longest I ever do any sort of cardio is 1.5 hours. Usually 30 min is more my norm.
 
 Strength training is also important because stronger muscles are more efficient at using the oxygen they get. It might be a good idea to do days that are primarily strength training with just a short (10 min) cardio session to warm up.
 
 My favorite of all exercises is yoga!!! Depending on the type of yoga (gentle, power, etc) it can be a great for cardio, strength training, and flexibility. After doing yoga for several years it has really helped my posture. What I really love about yoga is how it focuses on breathwork. The most important thing is making sure you focus and have control over your breath; you push yourself but only as long as you have breath control. This is SUCH a valuable thing to learn for someone with CF. It's not about keeping up with others it's about pushing your own boundaries without regard to anyone else. The whole practice of yoga is basically a moving meditation. Learning to control your breath and calm yourself via mediation is SO helpful when you are really sick and getting anxious.
 
 OK off my yoga soapbox. If you want any suggestions for getting started with yoga send me a PM and we can chat.
 
 Stay healthy, happy, & peaceful <img src="i/expressions/face-icon-small-smile.gif" border="0">
 Steph

laulau555 · Jul 8, 2009

it sounds like what you are doing is perfect. Yoga would be beneficial because it helps with your posture with helps you breathe better! If you can tolerate the cardio I'd say keep it up, it will do wonders for your lungs! When I'm being good I do about 5 days of cardio for about a half hour with the weekends off where I do Wii Fit Yoga. I'm not a professional but I think doing yoga ON TOP of doing cardio those 6 days wouldn't hurt, its mostly stretching and breathing, i think it would help stretch any leg cramps and help improve your core strength for exercise.

laulau555 · Jul 8, 2009

it sounds like what you are doing is perfect. Yoga would be beneficial because it helps with your posture with helps you breathe better! If you can tolerate the cardio I'd say keep it up, it will do wonders for your lungs! When I'm being good I do about 5 days of cardio for about a half hour with the weekends off where I do Wii Fit Yoga. I'm not a professional but I think doing yoga ON TOP of doing cardio those 6 days wouldn't hurt, its mostly stretching and breathing, i think it would help stretch any leg cramps and help improve your core strength for exercise.

laulau555 · Jul 8, 2009

it sounds like what you are doing is perfect. Yoga would be beneficial because it helps with your posture with helps you breathe better! If you can tolerate the cardio I'd say keep it up, it will do wonders for your lungs! When I'm being good I do about 5 days of cardio for about a half hour with the weekends off where I do Wii Fit Yoga. I'm not a professional but I think doing yoga ON TOP of doing cardio those 6 days wouldn't hurt, its mostly stretching and breathing, i think it would help stretch any leg cramps and help improve your core strength for exercise.

laulau555 · Jul 8, 2009

it sounds like what you are doing is perfect. Yoga would be beneficial because it helps with your posture with helps you breathe better! If you can tolerate the cardio I'd say keep it up, it will do wonders for your lungs! When I'm being good I do about 5 days of cardio for about a half hour with the weekends off where I do Wii Fit Yoga. I'm not a professional but I think doing yoga ON TOP of doing cardio those 6 days wouldn't hurt, its mostly stretching and breathing, i think it would help stretch any leg cramps and help improve your core strength for exercise.

laulau555 · Jul 8, 2009

it sounds like what you are doing is perfect. Yoga would be beneficial because it helps with your posture with helps you breathe better! If you can tolerate the cardio I'd say keep it up, it will do wonders for your lungs! When I'm being good I do about 5 days of cardio for about a half hour with the weekends off where I do Wii Fit Yoga. I'm not a professional but I think doing yoga ON TOP of doing cardio those 6 days wouldn't hurt, its mostly stretching and breathing, i think it would help stretch any leg cramps and help improve your core strength for exercise.

Kristen · Jul 8, 2009

That sounds like a great routine. Ditto PinkPigg on the day of rest - when I was an athlete in college, they told us 6 days of exercise/week max (and min <img src="i/expressions/face-icon-small-tongue.gif" border="0">). For years I did four 30 minute sessions of cardio per week, and two 45-minute sessions of weight training (trying to get every muscle group in each session & taking at least 1 day of rest between weight training sessions). Now I've started doing Jillian Michael's 30-day Shred workout because it combines cardio with strength training, so it saves time and I can do it at home. I do that twice a week and then do 30 minutes of cardio three times a week.

Good luck!

Kristen · Jul 8, 2009

That sounds like a great routine. Ditto PinkPigg on the day of rest - when I was an athlete in college, they told us 6 days of exercise/week max (and min <img src="i/expressions/face-icon-small-tongue.gif" border="0">). For years I did four 30 minute sessions of cardio per week, and two 45-minute sessions of weight training (trying to get every muscle group in each session & taking at least 1 day of rest between weight training sessions). Now I've started doing Jillian Michael's 30-day Shred workout because it combines cardio with strength training, so it saves time and I can do it at home. I do that twice a week and then do 30 minutes of cardio three times a week.

Good luck!

Kristen · Jul 8, 2009

That sounds like a great routine. Ditto PinkPigg on the day of rest - when I was an athlete in college, they told us 6 days of exercise/week max (and min <img src="i/expressions/face-icon-small-tongue.gif" border="0">). For years I did four 30 minute sessions of cardio per week, and two 45-minute sessions of weight training (trying to get every muscle group in each session & taking at least 1 day of rest between weight training sessions). Now I've started doing Jillian Michael's 30-day Shred workout because it combines cardio with strength training, so it saves time and I can do it at home. I do that twice a week and then do 30 minutes of cardio three times a week.

Good luck!

Kristen · Jul 8, 2009

That sounds like a great routine. Ditto PinkPigg on the day of rest - when I was an athlete in college, they told us 6 days of exercise/week max (and min <img src="i/expressions/face-icon-small-tongue.gif" border="0">). For years I did four 30 minute sessions of cardio per week, and two 45-minute sessions of weight training (trying to get every muscle group in each session & taking at least 1 day of rest between weight training sessions). Now I've started doing Jillian Michael's 30-day Shred workout because it combines cardio with strength training, so it saves time and I can do it at home. I do that twice a week and then do 30 minutes of cardio three times a week.

Good luck!

Kristen · Jul 8, 2009

That sounds like a great routine. Ditto PinkPigg on the day of rest - when I was an athlete in college, they told us 6 days of exercise/week max (and min <img src="i/expressions/face-icon-small-tongue.gif" border="0">). For years I did four 30 minute sessions of cardio per week, and two 45-minute sessions of weight training (trying to get every muscle group in each session & taking at least 1 day of rest between weight training sessions). Now I've started doing Jillian Michael's 30-day Shred workout because it combines cardio with strength training, so it saves time and I can do it at home. I do that twice a week and then do 30 minutes of cardio three times a week.
 
 Good luck!

No reply in exercise category- figured I would try here!

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