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This past weekend, I spoke to a church in Akron, Ohio on what it means to keep our bodies as a healthy temple of God.  Ironically, I was planning on writing on this topic this week, but I also had someone approach me with questions about what to do for their fibromyalgia.  Because of this, I've turned this into the question of the week.

What I've found with training clients who have fibromyalgia is that starting slow and progressing is the best approach to take.  Many times, when first starting an exercise program, clients with fibromyalgia tend to be very sore after working out.  Typically, I start fibromyalgia clients out on a workout that consists of nothing but stretching.  This alone can leave them sore afterward.  After a few sessions of stretching, we slowly start to move into resistance training of 2-3 times per week.  There are three very important components that I include in any exercise program for someone with fibromyalgia.  The first is exercise tubes.

Many times, traditional weights are too much for a fibromyalgia client to start out with.  The reason I like exercise tubes is because not only are they extremely versatile, but they're also great for controlling the amount of tension/resistance on the joints and muscles.  I've had some clients who could only manage bodyweight and very light tubing exercises.  I've had other clients who had very light cases of fibromyalgia, and therefore were able to work out a lot harder from the start.  Having said that, though, the majority of clients with fibromyalgia have done best at minimizing post-workout soreness by starting with light resistance tubes and bodyweight exercises.  As their bodies start to become accustomed to working out, then it's fine to move to more intense workouts, as well as free weights and weight machines ... only if they're able to.  Hopefully, by now you know I'm a big fan of exercise tubes, and this is one reason why.  Someone with fibromyalgia and someone who's trying to put on muscle can both use exercise tubes and accomplish the same goal.  Exercise tubes really are a fitness secret because the quality of the workouts you get with them are just as good, if not better, than traditional weights.  Body weight and exercise tubes, both can be utilized for ANY individual, no matter what the goal is.

The second component I incorporate for fibromyalgia clients is stretching.  Once a client moves into resistance training and aerobic training, stretching is crucial.  Light stretching before workouts for a warmup, and more intensive stretching afterward for a cooldown.  Light stretching before means holding stretches for no more than four seconds and doing just a few minutes total of different stretches for key muscle groups ... legs, chest, and back.  After workouts, spending a good 10 minutes to do more of the traditional-type stretching with longer holds of 30 seconds is what I have fibro clients do.  Stretching helps reduce a chemical called lactic acid that builds up in the muscles.  Lactic acid causes muscle soreness, so by reducing the buildup/pooling of lactic acid in the muscles, soreness is reduced as well.  Also, stretching helps prevent the muscles from tightening up after a workout; this reduces the tightness that accompanies soreness after workouts.

Another component is water intake.  Water keeps the muscles hydrated; it helps flush out the buildup of toxins in the muscles and throughout the body.  Drinking water is just another way to reduce post-workout soreness.

Besides these three components, low-impact aerobic exercise, such as cycling, walking, and elliptical machines, is a great addition to a program.  A main reason why, these exercises help combat the fatigue and low-endurance issues that plague fibromyalgia clients.

Want another great idea?  Interestingly enough, a study of the effects of yoga on women with fibromyalgia showed that women who perform yoga have been found to have a reduction in the pain, fatigue, and anxiety that so often plagues them.¹

The main point to stress when it comes to fibromyalgia is that exercise is a good thing, not a bad thing.  You may be suffering from the many effects of fibromyalgia, and even though your mind may be telling you to avoid exercise, in reality, an exercise program is absolutely essential.  Without one, the effects of fibromyalgia will only get worse.  Reduced pain, reduced fatigue, increased flexibility, increased endurance, reduced bouts of depression, all of these, as well as many more, are the benefits exercise can have when dealing with fibromyalgia.  If you haven't already, I suggest working together with your physician and a qualified personal trainer to help you make a change in your life that will only make the quality better.

References:

¹ Holmer, M.L. 2004. The effects of yoga on symptoms and psychosocial adjustment in fibromyalgia syndrome patients. Dissertation Abstracts International: Section B: Sciences and Engineering, 65 (5-B), 2630.

Dan Falkenberg, BA, ACE-CPT, NASM-PES

Dan Falkenberg is the cofounder of Your Live Trainers.  He can be reached at DanFalkenberg.com.

Tags: cardiovascular exercise, exercise safety, exercise selection, flexibility