LeneSouthAfrica
New member
Hi guys. I know many CFers battle to exercise and give up because it is just too much punishment so I thought I'd share my revelation...I don't have a blog so it has to go on in the forum (sorry). I have been exercising most of my life but I don't seem to get fit. There are always complete beginners who overtake me...not great for the self esteem. I finally heard about a test, 'Vo2 max', used with athletes to measure fitness and best rate to train at. Has anyone else had this done?
I am fairly well-informed CF wise, but was surprised how little I really know about exercising right. The docs recommend exercise but don't give you guidelines other than asking 'are you coping with your current workout'? I do kung fu, which is a strenuous workout and afterwards I feel bombed out, sometimes for days. My doctor recommended that I take it slower, which frustrated me as I felt I coped fine with the workload (in my logic, if I am still standing I am coping). My O2 sats are behaving during exercise (90-92), and I thought that was the most important thing. So I went for the proper full Vo2 max test. They strap a mask on your face, which measures gases, and a heart rate monitor around your chest, and then they make you walk on a treadmill for about 20 mins, gradually increasing speed. Every 3 min, they take a drop of blood from your finger to measure Lactic acid build-up. I was surprised when she said we are finished now, because I had heard it is an intense workout (hence the 'max') and I was still 'coping'. So, the result said my fitness is average - 35 score - for a healthy person, a result which I am pleased with. My max heart rate was 172, and I think the reason they did not increase the workload is that the heart rate was already high enough with the given workload. If the heart rate goes higher your are just stressing your body and not getting any fitter....which means I have been officially overdoing it at kung fu/gym because I definitely push myself harder than I did while doing the test. Which explains why I always suffer afterwards. So yes, the doctor was actually right <img src="i/expressions/face-icon-small-smile.gif" border="0">.
She gave me an exercise routine, which is slow walking warmup for 5 min, then doing a given speed on a treadmill for 20 mins. Heart rate must be 155 beats per minute, and if that is achieved while walking then I am only allowed to walk, not jog!!! The speed she gave me was 6.5 kilometers p/h, I think that translates to 4 miles per hour. I also have to wear the heart rate monitor to kung fu and if it goes higher than 155 beats, I have to SLOW DOWN. I <b>have</b> to do a 'rest' day every other day. This has to continue for 3 months and then I will do another Vo2 max test to see what my new target heart rate is and adjust my workout.
I had to buy a heart rate monitor (i got a polar) but think its a worthwhile investment: it straps around your chest (invisible under clothing), and the special watch on your arm gives you the reading. It's waterproof too so you can swim with it, yeah! So I would really recommend that if you are battling with fitness, to try get a fitness test done with someone who assesses athletes...and who will give you a personalised programme which is right FOR YOU. I always feel I need to jog to get benefit and not just walk, but I guess right now my body's limit is to walk and build it up. Btw, you also get an 'estimated Vo2 max' test which is the same thing, except they don't used machines to measure so it is cheaper, and not completely as accurate but will give you a good idea.
We all do monthly lung function tests and blood tests and a zillion other tests with our specialist doctors, why not do a fitness assessment with a fitness expert rather than just stumbling on in the dark...
Happy exercising!
I am fairly well-informed CF wise, but was surprised how little I really know about exercising right. The docs recommend exercise but don't give you guidelines other than asking 'are you coping with your current workout'? I do kung fu, which is a strenuous workout and afterwards I feel bombed out, sometimes for days. My doctor recommended that I take it slower, which frustrated me as I felt I coped fine with the workload (in my logic, if I am still standing I am coping). My O2 sats are behaving during exercise (90-92), and I thought that was the most important thing. So I went for the proper full Vo2 max test. They strap a mask on your face, which measures gases, and a heart rate monitor around your chest, and then they make you walk on a treadmill for about 20 mins, gradually increasing speed. Every 3 min, they take a drop of blood from your finger to measure Lactic acid build-up. I was surprised when she said we are finished now, because I had heard it is an intense workout (hence the 'max') and I was still 'coping'. So, the result said my fitness is average - 35 score - for a healthy person, a result which I am pleased with. My max heart rate was 172, and I think the reason they did not increase the workload is that the heart rate was already high enough with the given workload. If the heart rate goes higher your are just stressing your body and not getting any fitter....which means I have been officially overdoing it at kung fu/gym because I definitely push myself harder than I did while doing the test. Which explains why I always suffer afterwards. So yes, the doctor was actually right <img src="i/expressions/face-icon-small-smile.gif" border="0">.
She gave me an exercise routine, which is slow walking warmup for 5 min, then doing a given speed on a treadmill for 20 mins. Heart rate must be 155 beats per minute, and if that is achieved while walking then I am only allowed to walk, not jog!!! The speed she gave me was 6.5 kilometers p/h, I think that translates to 4 miles per hour. I also have to wear the heart rate monitor to kung fu and if it goes higher than 155 beats, I have to SLOW DOWN. I <b>have</b> to do a 'rest' day every other day. This has to continue for 3 months and then I will do another Vo2 max test to see what my new target heart rate is and adjust my workout.
I had to buy a heart rate monitor (i got a polar) but think its a worthwhile investment: it straps around your chest (invisible under clothing), and the special watch on your arm gives you the reading. It's waterproof too so you can swim with it, yeah! So I would really recommend that if you are battling with fitness, to try get a fitness test done with someone who assesses athletes...and who will give you a personalised programme which is right FOR YOU. I always feel I need to jog to get benefit and not just walk, but I guess right now my body's limit is to walk and build it up. Btw, you also get an 'estimated Vo2 max' test which is the same thing, except they don't used machines to measure so it is cheaper, and not completely as accurate but will give you a good idea.
We all do monthly lung function tests and blood tests and a zillion other tests with our specialist doctors, why not do a fitness assessment with a fitness expert rather than just stumbling on in the dark...
Happy exercising!