HIV/Aids & Physical Exercise
Being HIV positive is no different from being HIV negative when it comes to exercise. Regular exercise is part of a healthy lifestyle.People diagnosed with HIV infection can live long, healthy lives, if they get medical care and take care of their bodies. This includes getting regular exercise.
Two types of exercise are resistance training and aerobic exercise. Resistance training--sometimes called strength training--helps to build muscle mass. Aerobic exercise is exercise that leads to an elevated heart rate and increases the body�s use of oxygen. This kind of exercise strengthens your lungs and your heart.
Resistance training
Resistance or strength training is important for people with HIV because it can help offset the loss of muscle sometimes caused by the disease. This form of exercise involves exertion of force by moving (pushing or pulling) objects of weight. They can be barbells, dumbbells, or machines in gyms. You can also use safe, common household objects such as plastic milk containers filled with water or sand, or you can use your own body weight in exercises such as pushups or pullups. The purpose of resistance training is to build muscle mass.
Use the correct amount of weight for the exercise you are performing. You should not feel pain during the exercise. When starting a resistance training program, you may feel a little sore for a day or two, but not enough to limit your regular activities. If you do feel very sore, you have used too much weight or have done too many repetitions. Rest an extra day and start again using less weight.
Aerobic exercise
Aerobic exercise strengthens your lungs and heart, builds muscle, and burns fat. Walking, jogging, running, swimming, hiking, and cycling are forms of this exercise.
This movement increases the rate and depth of your breathing, which in turn increases how much blood and oxygen your heart pumps to your muscles. To achieve the maximum benefit of this kind of exercise, your heart rate should reach the target rate (see below) for at least 20 minutes. It may take you weeks to reach this level if you haven't been exercising much.
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After an exercise session, you should feel a little tired. A little while later, however, you should have some energy.
Water: Drink it before, during, and after you exercise. When you feel thirsty you have already lost important fluids and electrolytes and may be dehydrated.
Eat well: Exercising tears down muscle in order to build it up stronger. You need nutrition to provide the raw materials to rebuild your muscles.
Sleep: While you sleep, your body is rebuilding.
Listen to your body: It will tell you to slow down or speed up.
If you are sick or have a cold, take a break. Your body will thank you.
source
Exercise can have many benefits, including the following:
- Maintains or builds muscle mass and decreases fat, helping to maintain a healthy body weight
- Reduces cholesterol and triglyceride levels (less risk of heart disease)
- Increases energy
- Regulates bowel function
- Strengthens bones (less risk of osteoporosis)
- Improves blood circulation
- Increases lung capacity
- Helps with sound, restful sleep
- Lowers stress and can improve depression
- Improves appetite
- Reduces the risk of high blood pressure, diabetes, and some kinds of cancer
Two types of exercise are resistance training and aerobic exercise. Resistance training--sometimes called strength training--helps to build muscle mass. Aerobic exercise is exercise that leads to an elevated heart rate and increases the body�s use of oxygen. This kind of exercise strengthens your lungs and your heart.
Resistance training
Resistance or strength training is important for people with HIV because it can help offset the loss of muscle sometimes caused by the disease. This form of exercise involves exertion of force by moving (pushing or pulling) objects of weight. They can be barbells, dumbbells, or machines in gyms. You can also use safe, common household objects such as plastic milk containers filled with water or sand, or you can use your own body weight in exercises such as pushups or pullups. The purpose of resistance training is to build muscle mass.
Use the correct amount of weight for the exercise you are performing. You should not feel pain during the exercise. When starting a resistance training program, you may feel a little sore for a day or two, but not enough to limit your regular activities. If you do feel very sore, you have used too much weight or have done too many repetitions. Rest an extra day and start again using less weight.
Aerobic exercise
Aerobic exercise strengthens your lungs and heart, builds muscle, and burns fat. Walking, jogging, running, swimming, hiking, and cycling are forms of this exercise.
This movement increases the rate and depth of your breathing, which in turn increases how much blood and oxygen your heart pumps to your muscles. To achieve the maximum benefit of this kind of exercise, your heart rate should reach the target rate (see below) for at least 20 minutes. It may take you weeks to reach this level if you haven't been exercising much.
____________________________________________________________________________
After an exercise session, you should feel a little tired. A little while later, however, you should have some energy.
Water: Drink it before, during, and after you exercise. When you feel thirsty you have already lost important fluids and electrolytes and may be dehydrated.
Eat well: Exercising tears down muscle in order to build it up stronger. You need nutrition to provide the raw materials to rebuild your muscles.
Sleep: While you sleep, your body is rebuilding.
Listen to your body: It will tell you to slow down or speed up.
If you are sick or have a cold, take a break. Your body will thank you.
source
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