Exercising With Fibromyalgia: Using Your Heart Rate to Guide You

Just the thought of exercising makes many fibromyalgia sufferers cringe. Most have had more than enough flare-ups after attempting to exercise to be afraid of it. Yet, nearly everyone with fibromyalgia has been told at some point that they need to exercise, and research shows that exercise can be of great benefit.

The key to the above generalized conclusion is the choosing the right type of exercise. One approach to exercising has proven to be safe and extremely effective in our clinical studies (unpublished at this time). That approach involves using a heart rate monitor.

This approach is primarily rooted in the endurance sport world, specifically running, triathlon, and cycling. The concept of using this for fibromyalgia sufferers was introduced by Dr. Garret Rock, a staff member in our clinic who is an avid endurance athlete. The premise behind training at specific heart rates is to maintain control of the amount of "destruction" on the body. Most approaches to exercising involve breaking down tissues (causing tissue damage) so the body can rebuild with stronger tissues. The problem in this approach for fibromyalgia sufferers is that the body is typically unable to rebuild adequately. This is likely due to hormone irregularities, which most likely are the consequence of sleep problems. Sleep disturbances are a staple of fibromyalgia. Research shows that people with fibromyalgia often do not get adequate REM sleep. The consequence of this is decreased release of growth hormone, which is important to tissue recovery. Therefore, breaking down tissues on a regular basis is not a good idea for fibromyalgia sufferers.

By using a heart rate monitor, control of the amount of tissue damage can largely be monitored. What we do is start our patients exercising at a low heart rate (described below). Over time, aerobic speed will increase. These effects typically begin to show within a few weeks. Aerobic speed is the speed at which one can walk/run/cycle/swim at a certain heart rate. Initially, you will be at a slow walk at your target heart rate. However, within a few months many find they are able to walk briskly at the same heart rate.

Setting Your Target Heart Rate

Initially, we recommend setting your target heart rate at 180 minus your age, then subtract 15. For a 45 year old person it would look like this:

180-45 = 135 minus 15 = 120 Target Heart Rate

Exercise Duration and Type

Low impact exercises are best. Examples include walking, biking, swimming, and the elliptical trainer. It is important to warm up to your heart rate, and cool down after. It is also important to track your progress. How far did you go during your workout? How did you feel during and after? What was your average pace? These stats will keep you motivated as you see numbers improve.

Exercise duration should start modest and gradually build. It is important to be patient with yourself and simply enjoy the act of being out rather than focusing on a specific goal pace or time, as each day may be different. This is a journey.

Try the following schedule:

Weeks 1-4 (3-4 times per week): 
8 minute gradual build to your target heart rate
8 minutes of sustained exercise at your target heart rate
6 minute slow down with gradual decline of heart rate to a heart rate of 85 or less
4 minutes of light stretching

Weeks 5-8 (4 times per week):

8 minute gradual build to your target heart rate
12-18 minutes of sustained exercise at your target heart rate
8 minute slow down with gradual decline of heart rate to a heart rate of 85 or less
5 minutes of light stretching

An Objective Approach to Supplements for Fibromyalgia: What Do You Really Need?

Fibromyalgia is a condition that has been exploited by supplement manufacturers. Most of these companies have done so with good intentions, and in most cases have shown benefit through research. However, once the supplements hit the real world the results seem to be hit or miss for most supplements. Nearly every fibromyalgia sufferer can attest to a friend or acquaintance approaching them with a "magic supplement that has done wonders for their fibromyalgia". So, why do these supplements work for some and not others?

The answer is simple, if you are deficient in a micronutrient, replenishing it will help. If you are not deficient, you are wasting your money taking it. Most fibromyalgia sufferers are deficient in some nutrients. Much of this can be attributed to absorption problems caused by the ever-so-common irritable bowels. These absorption problems can also be caused by many other things. Even stress can cause absorption problems.

Supplements can be vital to recovering from fibromyalgia. If a deficiency is left to stand, cellular function is likely compromised. The old approach to supplementing (and that still taken by many treatment centers) is to bombard you with a handful of pills to take each day. This approach has shown to help, but is very expensive, and completely unnecessary with today's scientific advancements.

Now there is a test that can identify the levels of vital micronutrients (vitamins and minerals) IN the cell. Not the levels simply floating in the blood, but the levels that have crossed the cell wall and are available for use within the cell, which is where micronutrients perform their functions (not in the blood!). This wonderful test is performed by Spectracell Labs and is called the "Comprehensive Micronutrient Panel". In many cases the majority of the test is covered by insurance.

The test results identify the levels of specific micronutrients. This information can be used to identify which supplements you need, and which are a waste of money. In our clinical data to date, we have seen tremendous results from basing supplemention on the test. It has also saved our patients a lot of money in the long run. No more handfuls of pills each day going down the toilet, literally!

If your provider is recommending supplements, ask if they could first perform the Spectracell Micronutrient Panel.