Strength exercise can help you build up resistance and a aid in dealing with any muscle injuries accumulated because of lupus.

Another term for aerobic exercises is “endurance exercises”. Aerobic exercises work large muscle groups continuously to keep the heart rate elevated. Examples include brisk walking, stationary bicycling, high- and low-impact aerobic exercises, swimming and dancing.

How weight-training can help you with a lupus

Weight training involves precise controlled movements for each major muscle group. Learn how this type of exercise can benefit you!

Research demonstrates that resistance exercise (weight training) has advantages effects on the musculoskeletal system, builds on maintaining the functional abilities, and helps prevent osteoporosis, loss of body mass, back pain and other disabilities.

Weight training should positively affect factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure and body fat, which are associated with diabetes, heart disease, and cancer. Research shows that most of all the benefits of resistance training can be gained with two 15-20 minute training sessions per week.

Weight training involves controlled movements for each major muscle group. Along with brief prescriptive steady-state aerobic exercise.

BENEFITs

HEALTH

1. Reduces risk of diabetes
2. Lowers risk of cardiovascular disease.
3. Lower high blood pressure.
4. Lowers risk of breast cancer
5. Decreases or minimizes the risk of osteoporosis by building bone mass.
6. Reduces stress and anxiety.
7. Decreases colds and illness.

STRENGTH

Increased muscle strength, endurance, and size. You will be able to do everyday tasks like lifting, carrying and walking upstairs with greater ease.

FLEXIBILITY

By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.

REDUCES INJURY

Strong muscles are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knees pain by building muscle around these areas.

BODY COMPOSITION

Boosted metabolism, which means burning more calories when at rest. Reduced body fat. You will gain muscle and lose fat, you will notice a reduction in waist size and overall body measurement.

KEEPS YOU TONED

The conditioning effect will result in firmer and better-defined muscles over the whole body.

BODY POSTURE

The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles will help you stand and sit straighter and more comfortably and improved balance and stability.

MENTAL HEALTH

When begin to notice the positive physical changes in your body and when you develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, fall asleep quicker and sleep deeper.

BASICS

EXERCISE TYPE

Tailor your workout to address specific body areas, if you want bigger and stronger arms, you need to use exercises those particular muscles.

INTENSITY

The amount of effort, there are a number of ways to increase the intensity, most of them cut down on rest times. Change up rest times regularly to all the body to adapt and become stronger.

AMOUNT

You can increase or decrease the volume of workout sessions by either training more or less often per week. By training for longer or shorter periods of time, you will change how the body will react to this type of training.

DIFFERENT WORKOUTS

Switching to your workout routine by changing exercises, the rep scheme or your training volume. Variety challenges your muscles and forces them to adapt to increased size and strength.

PROGRESSION

Gradually increasing your weights forces your muscles to grow stronger and larger at a healthy pace.

REST PERIODS

You will always need to rest between sets. If your goal is muscle size or endurance, rest for 30-60 seconds or so. If you want muscle strength, allow up to 2-4 minutes between sets. Obviously, the weight amounts will change depending on which principles are being practised.

RECOVERY

Muscle needs time to repair and grow after a workout, that’s why a  good rule of thumb is to rest the muscle group for at least 48 hours to allow sufficient recovery time.

SAFETY GUIDELINES

Faulty equipment will significantly increase your risk of injury. Warm up and cool down thoroughly. Incorporate slow, sustained stretches. Don’t forget to breathe exhale at the point of greatest exertion rather than holding your breath.

The weights at all times, don’t throw them up and down, or use momentum the weights through their range of motion. Make sure you use correct lifting technique. If you are unsure, consult with a qualified gym instructor or physiotherapist. Incorrect technique can slow your progress, or even cause injuries. Ensure you move the weight through your joint’s full range of motion. This not only works the muscle areControlassociated with lupus. fully, but reduces the risk of joint injury that

How cycling can help you beat lupus

BENEFITS

You require physical activity, at least thirty minutes of moderate to intense physical exercise is highly important and is required in order to stay healthy. Other than the physical health benefits, there are social and mental health benefits that make cycling a fun beneficial activity.

TONES THE BODY MUSCLES

Cycling is an activity that involves a lot of pedalling. It’s an overall physical workout and involves the movement of almost every part of the body. The arm muscles are strengthened because they are required to balance the cycle. A strong improvement in bone and muscle health has been noticed after regular cycling. There is even strong evidence showing that the health of muscles is directly related to cycling. Due to the increased flexibility of muscles, aerobic fitness receives a boost.

STRENGTHENS THE HEART

During cycling, the heart beats faster than usual. This exercises the heart and promotes good health. Studies on middle-aged men showed positive results in terms of cardiovascular function. Compared to sedentary people, those who participated in activities such as cycling, walking, and running displayed improved cardiovascular function.

BOOSTS ENERGY

Cycling helps increase the body’s stamina and gives a boost to the endurance capacity of a person. Energy levels get higher, resulting in enthusiasm at work and generally higher energy for all normal activities. It opens options for other kinds of exercises and fitness activities.

HELPS STRESS AND ANXIETY

Bicycle riding can be taken up for reducing stress and having fun. Experts say that playing any kind of sport can reduce stress, but in most cases, playing sports might not be possible for many people. Instead, one can spend time riding a bicycle, which is also equally beneficial in reducing stress and depression.

HELPS PAIN NATURALLY

Cycling has been shown to help with pain management. Cycling is considered as a “releasing” exercise. Releasing exercises play a very important role in alleviating physiological and psychological issues like stress, tension, and pain. Cycling is a widely accepted pain-reduction strategy that is often implemented on children but is just as useful for adults.

HELPS LOSE WEIGHT

Cycling is an excellent exercise for burning calories. A person cycling with a speed of 10 mph burns 260 calories in an hour. Cycling exercises the muscles in the thighs and the buttocks. Regular working out helps a person maintain a lean body structure.

HELPS ARTHRITIS

It has been noted to be one of the best exercises for both preventing and reducing arthritis. Outdoor cycling and indoor static cycling are both equally beneficial in reducing and preventing arthritis. Muscles in the thighs and lower legs are used while cycling and their flexing are beneficial.

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CONCLUSION

Cycling will help you stay fit, lose weight, help your joints, boost energy, manage pain naturally and much more. All-round this is a great exercise to get into if you suffer from lupus. You can do it almost anywhere and it can also be a very social activity. Try and join one of many cycling communities to help boost morale and get you into a great routine.