梦想大：带您的RA身体去健身房！
Follow our rheumatoid arthritis warrior as she shows you how to make your new gym routine a life-long habit.
By now, youhave completed another solid week of workouts and are moving toward your goals with purpose. You’re probably more energized and have a more positive outlook about yourself and your condition. Don’t you wish you could feel like this forever? You can, actually: It might take some effort to adopt this new habit, but it can absolutely be done, and your team leaders—personal trainer, yoga instructor, and rheumatoid arthritis patient Darlene Kalina Salvador, and author and sports psychologist Haley Perlus, Ph.D.—are here to help with real-life strategies and advice.
说实话，萨尔瓦多本人在诊断出RA和纤维肌痛后恢复了健康的方式。这就是她实现这一目标的方式。
Support Staff
萨尔瓦多是一名终身运动员。长大后，她打排球，篮球和垒球。在20多岁的时候，萨尔瓦多是一位赞助的滑雪者，一个狂热的骑自行车的人和柔术爱好者。类风湿关节炎和纤维肌痛的诊断是毁灭性的，但萨尔瓦多决心不要让它与她对健身的热情相比。
When she was ready and able to return to the gym, Salvador had a reality check. “Initially, I could not lift heavy weights and I could not run or ride a bike,” she says. But rather than throwing in the towel, Salvador changed tack and found things she could do that did not cause her pain. This included step class, Spinning, and yoga, which she discovered improved both her mobility and her mental outlook.
起初的情况很艰难，但是萨尔瓦多有一个支持系统。她说：“我对我的体育馆朋友表示赞赏，帮助我度过了前几周。”“体育馆现在是我的第二家。是的，我参加了锻炼，但我也与对健身充满热情的志趣相投的人进行社交。”
Soon, exercise became an invaluable part of her life again, and she was able to return to her healthy lifestyle with a positive outlook. “Some days, I may wake up and immediately experience pain in my body,” Salvador says. “However, once I start moving, I feel more positive about my body and less focused on the pain.”
Week 3: Live the Life(style)
Many people use exercise as a short-term means to an end. Perhaps they have a summer vacation planned or a wedding to attend and spend the month prior to it exercising like crazy to get in shape. Those types of fitness gains are only temporary if one returns to old habits.
When you have RA, though, it’s the old “marathon rather than a sprint” mentality you need in order to succeed. You’re in this for the long haul and are working toward a lifetime of health and happiness rather than a snapshot in time. Here are some research-backed strategies that can help you adopt gym workouts as part your new lifestyle.
Be Consistent
根据《习惯》中的一项研究，一致性是必须的一致性肥胖，，，，a good way to promote consistency is to work out at the same time every day. “If you’re not a morning person, don’t work out in the morning,” says Perlus. “Find a time that fits your circadian rhythm.” For example, if your plan was to get up a 5 a.m. to exercise before breakfast, but you only end up hitting the snooze a dozen times and then rushing to work, try heading to the gym at lunchtime or after work and see if you’re better able to stick to that plan.
Buddy Up
锻炼伙伴可以使您有动力和负责。好的伴侣在艰难时互相推动和鼓励，也可能帮助您更快地实现目标：根据卫生传播杂志，，，，54% of people lost more weight and inches when they had a training buddy. “Find someone who is supportive and reliable, and whose age and fitness level are appropriate to yours,” says Perlus. “It also may be helpful if your buddy shares a similar chronic condition.”
小组健身课是一种不太在健身房感情的好方法（您在一起！）并成为志趣相投的人，甚至可能增加了健康的好处：研究美国骨质疗法协会杂志揭示在小组中锻炼的压力减少了26％，情绪健康增加了26％，并使身体健康增长了近25％。
Stay on Track
Not sure how much progress you’re making with your weekly gym sessions? “It’s easy to set and track your fitness goals on an app or wearable device such as a Fitbit or Apple watch,” says Salvador. “These devices help you stay accountable. They can remind you to get moving, stand up, and even to take just a minute to relax and breathe.”
应用程序也可以帮助您移动更多：最近的研究British Medical Journal发现那些使用应用程序，智能手表或Fitbit的人每天将其活动水平提高了1,200步，或每周48分钟。
不喜欢电子吗？拿起一块纸和一支笔，写出老式的东西。请注意您所做的练习，使用了哪些机器，执行了多少套和销售代表以及使用了什么重量。如果您上了一堂课，请写下您参加哪个课程以及持续了多长时间。如果您进行了心血管活动，请输入您的工作时间，并按照您工作的强度进行多长时间。写出锻炼之前和之后的感觉，甚至是您锻炼的时间，这也很有帮助。回顾过去，您可能会注意到趋势，例如早上比下午更多的锻炼精力。
用你的身体检查
现在，您已经在健身房锻炼了另一个星期，您感觉如何？您可能仍然有些酸痛，尤其是如果您以前从未在健身房使用过一些设备，但这是一件好事。这意味着您的身体正在变化并变得更强壮。但是，您的类风湿关节炎疼痛不应恶化。运动应该帮助您，不要伤害您。
评估您为自己制定的程序，并确定它是为您还是针对您的。“例如，如果背痛是您的问题，则必须小心，在力量训练中的形式是正确的，以免进一步加剧它。” Perlus说。
And forget the “no pain, no gain” attitude, adds Salvador. “Years ago, I consistently pushed through my pain thinking it would make me stronger. Instead, I ended up causing more pain and injury to my joints,” she says. “Listen to your body. Do more gentle movements or take a rest day.”
另外，请注意过度使用它。一开始很容易过分狂热，并且做得太早了。如果您发现很难管理自己为自己安排的锻炼数量，请再次查看日历，看看您可以在几天的时间里添加的位置。
Of course, there will be some days where you feel fine but simply don’t want to do what you had planned for yourself. “Rather than skip exercise altogether, try matching your workouts to your daily mood,” says Perlus. “For example, if aerobic activity or lifting weights is too much one day, substitute with yoga if possible.”
Check in With Your Brain
在坚持锻炼计划方面，无聊是最大的障碍之一，而且在健身房中完全可以避免。使用新机器，尝试或多或少的重量，找到其他类别。改变事物会避免稳定。Perlus说：“找到新的运动变化或改变您的锻炼分裂，每天专注于不同的肌肉群体。”
萨尔瓦多说：“几周后，我继续上课了，我喜欢的课程，并淘汰了我没有的。”“我也开始参加成人游泳课，这对我的身体感觉真的很好。”最终提示？萨尔瓦多说，如果您错过锻炼，请不要对自己太努力。今天原谅自己，但明天就回到日常工作。”
下周见，您的胜利圈！
锻炼时机：肥胖。（2019年。）“成功减肥者的运动时间和运动水平的一致性之间的一致性。”https://pubmed.ncbi.nlm.nih.gov/31267674/
培训伙伴的好处：卫生传播杂志。（2018年。）“好友的好处：提高针对员工减肥计划的有效性。”https://www.tandfonline.com/doi/abs/10.1080/10810730.2018.1436622
Group Fitness Classes and Stress Reduction:美国骨质疗法协会杂志（2017年。）“小组健身课程对医学生的压力和生活质量的影响。”https://www.degruyter.com/document/doi/10.7556/jaoa.2017.140/html
健身追踪器和活动水平：The British Medical Journal（2022.）“成人体育活动监测器的有效性：系统评价和荟萃分析。”https://www.bmj.com/content/376/bmj-2021-068047
