jangle Posted February 20, 2012 Report Share Posted February 20, 2012 (edited) My body does seem to be responding to exercise, however the response only seems to happen once I hit the 3 mile (30+ minutes of jogging 10 min/mile pace) mark. Technically I started jogging last October, but I stopped in November and resumed in February with pretty much the same level of fitness I had before. So I'm just going to write here what my results thusfar have been and hopefully how others can benefit.I did about 4 weeks of jogging in October - November. This was before I knew I had POTS, and I didn't really improve much, but my fitness was not anywhere near what it is now and I wasn't running sufficiently enough I suppose. The state of my heart rates in December were 75 bpm supine 125 standing.Now I've done three weeks of rather vigorous exercise, my supine is about 75 still but my standing is 90. This lasts for about a day and the longer the period goes without jogging the higher my heart rate will creep up. Standing still for five minutes my heart rate will still climb to about 108, which is considerably less than the 125 it would go to after 5 minutes of standing. I'm still undergoing my exercise regiment so I still consider this a work in progress.-----------------------------By no means is this scientific but here's what I've done.First, I don't think walking will help whatsoever, it does not stress the body enough in my observation. I did near daily walking all throughout having POTS and obviously it has had no impact on my symptom severity. When I first started jogging I could reasonably only jog for about 1 minute. I suspect most other people are about at that same level of fitness. But here's what you do:I think this could only be adopted if it's possible for you to stand. If you're passing out frequently from standing, perhaps the Levine program would work for you.What I did was established my baseline. "Ok I can jog for 1 minute" then the next day I jogged the 1 minute and I tried to go a little bit further, say 10 seconds longer. Then I would give my body a day break, your body will tell you if you need a break or not. But basically I repeated this process, I kept jogging a little bit further than the previous time's effort. Sometimes I was able to increase my jogging by a total of 20 seconds longer, but then I would have to stay at that level for a few days.I would recommend jogging outdoors as you get fresh air and the humidity tends to be lower and you can vary your pace easier. Jogging in a forested area is probably best.In my case my body began to adjust and I found I could lengthen my stride considerably more. I'm jogging at relatively the same pace (~10.5 min/mile) that I did when I started. I didn't want to go too fast as this would make my heart rate go way up. I believe by increasing the amount of time my body is under stress it can hormonally and cardiovascularly make the changes necessary and this can only be done I believe through extended time periods of aerobic exercise.So basically I am looking to increase the jogging time.Realistically speaking, the time it takes to get to about 30 minutes of continuous jogging for me was about 6 weeks.Once I hit 30 minutes of jogging I started spacing workouts to about once every other day, and I let my body walk on the "off" days. That way my leg muscles can regenerate and I can build up my skeletal muscle pump.Anyways I am feeling better and I expect to start jogging at a 40-50 minute pace in a few weeks. I just wanted to share my results for others that this can work and it can be of great assistance.Also I have been taking Alpha Lipoic Acid + Vitamin D + Orange Juice + Multi Vitamin B. These supplements might also assist you with energy + POTS symptoms. Edited February 21, 2012 by MomtoGiuliana medical advice Quote Link to comment Share on other sites More sharing options...
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