upper body exercises for person with M.E. ?

[stone]

I have M.E. also known as Chronic Fatigue syndrome and am joining a gym today. I can only do a little because if I push too hard it makes the M.E. worse. I will be warming up on a bike then I want to do something for the upper body, some crunches and then finish on the cross-trainer.

For the upper body exercises I want to use a maximum of 2-3 machines that will exercise the most muscles, the opposite of isolating muscles.

Can anyone suggest 2-3 machines that will exercise the most muscles in the chest, back, arms and shoulders please?

[yeahgr8]

Chest press - which is the one you either sit or lay down in and you push your arms out from your chest (remember not to lock your elbows when your arms are straight as this will not do you joints any good) - works chest muscles and triceps

Bar pull down bar nehind neck - this is where you sit and pull a bar usueally attached to a chain down to behind your neck, you must keep your back straight and your head straight up (i.e. do not tilt your neck forward) - works back muscles and biceps

Shoulder press - this is the one where you sit down and push your arms straight up above your shoulders, remember do not lock elbows - works shoulders, very upper chest and triceps

To start with you need to use light weights, you should do 15 at lowest weight, 30 secs to one minute rest, 10 at a slightly higher weight 30 secs to one minute rest, and then 8 at a slightly higher weight than before. As you are just starting your should not be over struggling on the last reps but you should be able to feel them. As you move on you will add more weight...slowly!!! To start with do this twice a week and build up from there, always have a day off between exercising with weights so that your muscles can repair/rest.

Remember always keep your back straight, do not bend your neck, never lock your elbows, DO SLOWISH SMOOTH MOVEMENTS WHEN WEIGHT TRAINING, IF YOU SEE SOMEONE DOING WEIGHTS WITH FAST, JERKY MOVEMENTS THEY ARE DOING IT COMPLETELY WRONG.

Breathing - Inhale before the push/pull then exhale when executing the push/pull

Hope marty sees this as he may have some stuff to add, or correct;-)

Oh yeah another important thing is to make sure you are enjoying it, if you get a few weeks in and think ah screw this, then post again because there are lots of other ways to build up your body:-)

[stone]

That's great. Thanks mate.

[stone]

Hi Lavash and thanks.

I am 40 and 240 pounds at 5' 10", at leat 40 pounds overweight, totally unfit and then there is the M.E.

The M.E. comes and goes lasting months at a time with remissions lasting months and even years, I have had it since I was 16. The main symptom is fatigue, also aching muscles and joints but fatigue is the big one. The M.E. returned recently and it is a bad one, extreme fatigue, worse than I can remember.
If I over-do exercise on a good day it has a rebound effect and makes the M.E. worse (for days/weeks) so I have to be careful.

I just joined the gym today, I warmed up on the bike for 10 minutes did the upper body stuff yeahgr8 suggested (2 sets of 10 reps, need time to find out what weight is good) then did 15 minutes on the cross-trainer keeping my heart rate between 135 and 140bpm then cooled down on the bike for 5 minutes....I think I did about the right amount for my first time. My initial goal is to increase my time on the cross-trainer as I am able.

[marty888]

I think yeahgr8 advice is great especially about breathing and smooth movements. I personally dont behind the neck pulldowns anymore, I have seen to many guys injured. I prefer to pull the bar down to the top of my chest, works the lats and arms better and less chance of neck or shoulder injuries.
Also maybe include some standing barbell curls for your biceps, nice and smooth and dont arch the back. As yeahgr8 said start with light weights and get your form right. Good form is the key

[stone]

Originally Posted by marty888

I personally dont behind the neck pulldowns anymore, I have seen to many guys injured. I prefer to pull the bar down to the top of my chest, works the lats and arms better and less chance of neck or shoulder injuries.

Thanks Marty, I think I will be guided by you on this, especially cos the way the machine is set up in this place you have to push your neck forward to do the behind the neck version.

[SilentKiller]

If you are looking to work as many muscles as possible with minimum amount of exercises than stay far away from machine and cable exercises. These types of equipment are good for isolation exercises and thats it. You want to hit the freeweights as these will work your main muscle groups and the smaller stablizer muscles as well. Here is a great site to help beginners.

[mxchaos]

Have you thought about water workouts...the benefits are better range of motion...because water allows you to do movements that you can't do on land...helps increase the supply of oxygen rich blood...and it's ability to help relax muscles is great...these are just a few things that you can benefit from...

no matter what you do...moving is great way to be healthy

[box3]

Yep, bar behind the neck in lat/tricep pull-down is not recommended.

I have received a diagnosis of ME, which was later discounted by my immunologist. I used to lift weights, do Iyengar yoga, aqua-aerobics and long course open water swimming.

Long story short, swimming and yoga still work well for me, I can vary the intensity depending on how I'm feeling. The trick with exercise is to find something that you enjoy. Start very slowly and build up.

Edited to add: except for weights, nothing works the chest, back, arms and shoulders like swimming freestyle.

[gypsytears]

BABES!

Just do a few rounds of Surya Namaskar... the power ones.

Inhale Tadasana arms raise overhead

Exhale swan dive forward fold

Inhale 1/2 lift (bring hands on shins to keep back flat)

Exhale jump or step back to plank (chaturanga dandasana)

Lower down to low plank

Inhale upward facing dog (urdhva mukha svanasana)

Exhale downward facing dog (adho mukha svansana)

Deep inhale... at the end of the exhale float forward to the front of the mat

Inhale 1/2 lift

Exhale fold

Inhale reach for the sky

Exhale hands to heart center


Do a few reps of this daily. One of my instructors told me as little as 4 chaturangas a day build upper body strength... and you don't need to go to the gym to do them. Just roll out of bed and do it!

Oh yeah... keep those elbows hugged into the body (rib cage) and make sure your hands are even with your chest not under the shoulders as you lower or you could hurt your shoulder. You know I know this .