About This Column
Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
Featured Article
Strength Training
Jul 30, 2008
I'm sure you've heard the cliché “It's quality, not quantity, that matters.” Well, when it comes to exercise, it's actually both. In past articles, including last week's, we've talked quite a bit about quantity—about the importance of regular exercise. But in this week's article, we're going to focus on quality—on a particular type of exercise that can help you make the most of your workouts. It's called strength training.
Despite its reputation, strength training is not just for bodybuilders and professional athletes. It's for everyone. In fact, strength training is particularly important for people living with RA. Among other benefits, strength training can:
reduce body fat, which can help put less pressure on your joints
build muscle mass, which can help support your joints
Isometric and isotonic exercise are 2 types of basic strength training. Isometric exercises create resistance in your muscles by pitting one part of the body against another or against an immovable object. There is no movement involved once the resistance is created, so the muscles don't lengthen or stretch. An example would be taking the fist of one hand and the palm of the other and pressing the two against each another to create a motionless resistance. With isotonic exercises, however, the resistance is created through movement, so the muscles do lengthen and stretch. Examples include push-ups, sit-ups, and lifting weights.
The goal of both types of strength training is to fatigue your muscles so that they can then recover and become stronger. But there's a fine line between fatigue and overexertion. If you're sore the next day for more than 2 hours, you probably crossed that line. So next time, scale back your exercise program. And always remember to listen to your body. It will help you determine your limits. Be sure to talk with your rheumatologist before beginning any strength training or other exercise program, and keep him or her informed as you progress.
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