Any of the fitnessy types out there able to help me?
Pre DX I ran 3 x 8km a week, did boxing gym workouts, always been a bit of a circuits fan.
Of course all of that has fallen by the wayside, the only things I have maintained are a Dr Jade Peta (US fitness guru with specific workouts for women) 15 minute HIT routines ( I manage about 1 a month) and 2 hours Iyenga Yoga (intermediate) which is doing wonders for my strength ( I do this every week and do a gentle home session of restorative poses midweek).
I struggle with rows/shoulder work, have a recent whiplash and ancient rugby (yeah I kid you not I played for my Uni in 1992-1995) shoulder injury and usually end up with a shoulder inpingement with any arm work. Pushups are out, causes traps to go huge and everything else switches off. My abs are virtually non existent, I can't lift my legs off the ground.
I do however feel up to some strength exercises, we have resistance bands, bars, dumbells, medicine ball at home. I could do with a gentle ease in routine to see how I go.
Whatchareckon... ?
Thanks 🌱
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Regenallotment
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'15 minute HIT routines (I manage about 1 a month)' 🤣 ... 😬 actually, I don't think I could manage any!
"2 hours Iyenga Yoga (intermediate)' Oh, now you are talking . I focus on yoga (firstly), off road cycling (secondly), and pilates (thirdly for core strength and coz I can't locate any more local serious yoga (as in proper, not po- faced 😁).
Since lock down there is access to a myriad of free online classes of what ever variety you choose. I've turned a very sunny spare room into a yoga room and it is bliss. Sometimes I follow a yoga class and sometimes do stretches listening to Zoe scientists or the likes of Datis Kharrizian. I'm in there for hours and come out all stretchy like an elastic band with a head full of gut bacterias 🤣.
Awesome, yes decorated and zoned the end of our bedroom into my yoga spot, its sooo nice, has to be fiercely protected from those who'd like to store all manner of furniture there mind you! Yeah - I'm not up for the hours of trawling internet bullsh*t fitness routines that won't work for me, I'm hoping for a short cut to something suitable.
My yoga centre does online/recordings to follow - would that suit you? I can DM.
Oh thank you but no thank you as I already have too much. My yoga teacher has left all his lockdown recordings free for viewing on YouTube and I do most classes at my local leisure center.
If you want something different and don’t want to go trawling - YouTube’s Yoga With Adriene is excellent. She has nearly 12m subscribers.
I attend a kettle bells class sometimes. It’s strength building for my shoulder after surgery last year. Have you tried that?
If HIIT is up your alley then 30 day shred might be something you’d like. It combines cardio and strength moves, can be easily done at home with small weights. It’s designed for every day for 30 days (combined with an eating plan, but there’s no need to do that, or even every day).
Alternatively I’ve found 7 minute workouts to be good. A series of exercises, can be focused on one body part or whole body, can be weights based or body weight exercises. I’m on mobile at the moment so can’t find the link to the ones I used (on the computer). Do a web search, there’s loads of them out there.
I think doing something challenging like gym / circuit work every day is too much, especially for hypos but even for really fit young people! It makes you prone to injury and muscles don’t grow as well if they’re tired. I do a combo of yoga, Pilates and gym, alternating to give different muscle groups and my stamina a rest! Have a day off each week too and just go for a walk
Once a week I have a trainer at the local gym who has gradually built up my strength. I think working with someone who knows their stuff and is attuned to you will help you not get burnt out and just as importantly not get injured.
Your shoulder injury might be connected with being hypo, apparently women more likely to be affected around menopause age too (if that’s applicable to you). That’s what happened to me. Even more reason to get someone qualified to help you stay safe when building your strength back up.
For core strength I use an app called Daily Workouts. It has really good 5/7/10 mins routines.
Also make sure you’re eating enough protein as you build up your strength.. I sometimes have protein supplements and regular steaks!
I’m with you on the non-existent abs - I was at a yoga class the other evening and couldn’t manage any of the core stuff due to not being able to lift my legs off the ground 😬, I have a bad back so I just knew it wasn’t a good idea. I really like Lucy Wyndham-Read’s workouts on YouTube - she does 30 day challenges and has a lot of quick manageable routines around 7 min. For strength, I am planning to get back into Dr Chatterjee’s Classic 5 (Google it!) - which is a 5 minute strengthening routine to do each morning in the kitchen. I used to do it for a while and it definitely helped.. no recommendations for exercises using weights/resistance bands, other than to say if you have all that already then go for it but yes go gentle! 😊
Dr Chatterjee's classic 5 is a good one, though I can't do the arm ones as like Regenallotment I have major arm problems since two having frozen shoulders.
ah you’re right - I’m sorry I forgot that shoulders were involved for the press ups and tricep dips. I spotted this 30 day challenge for strengthening core muscles so going to give it a try - nbcnews.com/better/amp/ncna...
I'll have a look too, thanks. Before the frozen shoulders and carpal tunnel syndrome (didn't realise that these can both be hypo-connected) I was an exercise fanatic.
Hi, I’d recommend the book, How to Eat Move and Be Healthy by Paul Chek.
There’s core strength testing, activation methods and the importance of establishing this before embarking on any kind of strenuous routine.
There’s also exercise schedules based on you physical, mental/emotional and environmental stressors, based on questionnaires in the book, as exercise is a stressor.
There’s stretching guides to look for body imbalances where you may be too tight/restricted and how to correct these.
It’s very comprehensive but might be worth checking out as ticks the boxes you’re concerned about in a very sensible and individualised way. 👍
Interestingly I've found no books about exercise for thyroid/adrenal although there's loads of diet advice (I haven't actually looked though). I've been thinking to ease back into it too... I was lucky a few years ago to do a PT session with a really good coach at the gym, so will ease into the routine he gave me that's tailored to me and my various dodgy joints, but it's so hit and miss if you find one that "gets" you isn't it?!
There's a Youtube Channel, Senior Shape Fitness which has lots of different sessions, including barre work which might suit you. Don't be alarmed at the word 'senior' because it's for those recovering or beginners as well!
She does some strength work too, but says not to go above 5 kilo weights!! I can't even use a one kilo one, so I'm with you on the arm problem.
I do a filmed FLexercise class which is very reasonable at £15 a month (five hour-long classes). It's a combination of dance and yoga, sort of. DM me for details if you're interested.
This has been the most frustrating part of b12 deficiency & thyroid issues for me - missing what gave me such joy, a good hard workout like interval training.
It was one of my first signs - I just wasn't recovering from my regular workouts. My body felt like it was shocked, not remotely relaxed - after normal recovery.
I mostly stick to cycling these days, transportation & some fitness rides. As even my walking is so off still.😔 Cycling works the core more than people realize, especially the back, and side abdominals. I can sit upright with no hand/arm support for a long time.
But just wanted to add that there is a system of training called Classical Stretch/Essentrics. It is a mother daughter team. The mother, Miranda Esmonde-White is a former professional ballerina. The routines look like nothing & then you do them, laughing
I never felt so good as when I added these to my HIT routine schedule, before all this happened.
I would add them back in an instant, but I am ridiculously vain. Due to my body type only (large curve in back) it pushes my stomach muscles out a bit and hate the feeling and hate the look when it happens. It is truly just my body type - no worries for anyone else; pilates, some yoga and gym moves do the same thing for me. Some can't deal with Miranda talking a lot, but one can always mute when you get the routine (I don't mind her)
I'm exhausted from reading this so no exercise in the cards for me..lol...Nor can I recommend anything but I will cheer you on from the sidelines with my pompoms
I am currently in bed at 10 am, will be D.O.N.E done for days. Yesterday something went haywire with my timer on my phone. I had set it for 23 minutes on the bike trail (times two for return) to be gentle & somehow something went wrong and I was almost an hour out (times two for return). My body is so done. And simple things are beyond exhausting, so you're not alone.
Aw dang...rest up my dear. I just got back in from walking to the grocery store and I'm done for the day as well. We'll be couch potatoes for the day.
Someone greeted me and I couldn't even understand what they were saying nor could even recognize them for a few seconds. I get like that when I'm extremely exhausted. It's like I enter a twilight zone of brain fog.
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