梦想大：像#RA战士一样统治健身房
欢迎回来，类风湿关节炎船员！在第二周，这一切都是关于放松身心并开始建立持久运动习惯的动力。
Last week, youchose your ideal workout facility and, with the help of our team leaders, got together your gym kit and get-moving mindset. Now it’s time to take action—no matter modifications that your RA may call for. Personal trainer, yoga instructor, and inspiring RA warrior Darlene Kalina Salvador—along with sports psychologist Haley Perlus, Ph.D.—are here to help you overcome any mental hurdles as you get into your rhythm at the gym. Feeling a wee intimidated? Check out Salvador’s story of returning to the gym and the roadblocks she had to overcome.
From Hospital Bed to Yoga Mat
萨尔瓦多（Salvador）27岁时被诊断出患有类风湿关节炎和纤维肌痛。她说：“在我最糟糕的情况下，我卧床不起。”“我体内的每个关节都受伤了。我的脊柱发炎，我不得不使用拐杖。我陷入了抑郁症，除了服用抗炎药外，我还必须服用抗抑郁药。”
Eventually, Salvador realized the toll her condition was taking on her two small children. “I could see in their eyes that they were concerned, sad, afraid,” she says. “Their ‘light’ had dimmed and I felt horrible. I decided I had to rally for them.” Her first step was to return to exercise. Salvador, a lifelong fitness enthusiast and athlete, had avoided the gym for months because she was afraid her condition would prevent her from doing what she had done before. But instead of giving up, she adapted her regimen to include movements that would not exacerbate her pain. She also began to practice yoga.
“I remember my first yoga class—I could barely do a forward fold without experiencing pain in my lower back and hips,” she says. “My muscles were so tight and tense. But after a few classes of gentle stretching and movement, my range of motion started to improve.” Salvador had set a goal to touch her toes without pain, and when she achieved it, it was cause for celebration.
尽管她仍然有爆发，但萨尔瓦多（Salvador）的进步却以她的前瞻性锻炼。她说：“每天做某事有助于润滑关节，减轻疼痛和炎症。”
在诊断之前，萨尔瓦多是一名常规的体育馆。不是你？不用担心：萨尔瓦多（Salvador）指导您通过，这种全新的体验将变得更加容易。
Week 2: Go After Your Goal
Remember the goal you set last week? It’s time to chart a course toward achieving it. If you signed up with a personal trainer, discuss your goals with him or her, and use one of your sessions to map out a plan of action. If you’re flying solo, look at your calendar and see where you can schedule time to exercise. Can you get up an hour earlier and work out before breakfast? Can you go to the gym or take a walk after work or during lunch? The key is deciding on a time and sticking to it. Enter your workout into your calendar and treat it as an appointment you have to keep, like a business meeting or doctor’s visit.
无论您的目标是什么，都有许多路线可以到达那里。萨尔瓦多说：“我总是告诉人们做你喜欢的事。”“当您参加自己喜欢的活动时，您将更有可能保持一致并继续进行。”例如，如果您喜欢跳舞，您可能会喜欢Zumba等小组健身课。如果您想变得更强壮，请研究力量训练。不知道你爱什么？尝试一些一切，看看有什么粘贴。这是典型的健身房中可用的一些活动。
力量训练
举重非常适合各种规模，年龄，性别和能力的人。它可以增强骨骼，增强肌肉并改善平衡 - 当您生活在RA（或许多其他慢性病）时，这至关重要。更重要的是，一项2022年的研究发表在British Journal of Sports Medicine发现在一周内增加30至60分钟的力量训练可以帮助您更长的时间。
If you’re new to the gym or testing the waters with your body’s strength level and capabilities, machines are your best bet. They help keep your body aligned properly and teach you the correct movement patterns used for an exercise. For more experienced exercisers, equipment such as barbells and dumbbells are fair game. “Free weights challenge you by incorporating more muscle recruitment, improving stability and strength,” says Salvador.
心血管训练
Cardio exercise has been linked to everything from losing weight to improving mood to staving off dementia, and it has a place in everyone’s workout schedule. There are two kinds of cardio activity: aerobic and anaerobic. Aerobic exercise elevates your heart rate and sustains it for a duration of time. It improves endurance and stamina, and helps with weight loss. Examples include jogging, Zumba, swimming, and walking. Anaerobic means “without oxygen,” and this kind of cardio is high in intensity and short in duration. It strengthens bones, improves balance, builds muscle, and burns fat. Examples include sprinting, jumping, and other explosive movements.
Both kinds of cardio are beneficial, helping regulate blood sugar, improve sleep, and alleviate depression. A review published inBlood Advancesalso found that cardio benefits the immune system, and theAmerican Journal of Epidemiology报道说，诸如步行之类的低冲击活动可以帮助减轻慢性疼痛并改善耐力。
健身房中有各种各样的有氧运动机器：跑步机，固定自行车，楼梯登山者，椭圆教练和划船者。请工作人员向您展示如何使用每个人并尝试所有人。谁知道 - 您可能会发现您喜欢划船！
小组健身课
需要指导和灵感吗？与使用有氧运动机器相比，使用重金属的方法比使用重金属和增加心脏率的方法更多的方法要多。许多设施提供小组健身课程，例如瑜伽，力量训练，间隔训练，舞蹈等。查看课程时间表，看看您可能想尝试什么。您甚至可以在双脚跳进去之前观看一对夫妇，所以说话！
适应能力
Exercise helps alleviate symptoms of many chronic conditions, and can improve your quality of life as well as your mood. “Exercise alters the chemicals in the brain in a positive way,” says Perlus. “And for those with chronic conditions, it can enhance coping abilities and improve self-esteem.”
找到适合您身体，目标和类风湿关节炎的动作，并允许自己停止加剧疼痛或使RA症状恶化的活动。萨尔瓦多说：“我曾经相信，为了获得收益，我必须举重重量或进行高影响力的运动。”“但是当我跑步时，这会导致我的膝盖和臀部过多的疼痛和炎症。我改变了为我工作而不是反对我的例行工作，现在我在倾斜的跑步机上行走，而不是跑步，仍然可以进行出色的锻炼。”
Whatever you do, leave the past in the past. “Don’t focus on what you can’t do or what you used to do,” says Perlus. “Focus on the now.” In other words, if you used to play tennis and now it causes you pain, learn to love something new. There are so many ways to stay active you’re sure to find an alternative (badminton, anyone?) that gives you just as much enjoyment.
并确保下周再次加入我们的行列，参加您的规则第3周The Gym Challenge！
力量训练和长寿：British Journal of Sports Medicine。（2022.）“肌肉强化活性与主要非传染性疾病的风险和死亡率较低有关：对队列研究的系统评价和荟萃分析。”https://bjsm.bmj.com/content/early/2022/01/19/bjsports-2021-105061
心血管活动和免疫力：Blood Advances。(2020.): “Impact of exercise on the immune system and outcomes in hematologic malignancies.https://ashpublications.org/bloodadvances/article/4/8/1801/454550/Impact-of-exercise-on-the-immune-system-and
运动和慢性疼痛：American Journal of Epidemiology。（2011年。）“身体锻炼，体重指数和低背部和肩膀慢性疼痛的风险：Nord-Trondelag健康研究中的纵向数据。”https://pubmed.ncbi.nlm.nih.gov/21633119/
