A Workout Especially for HIV-Positive People
1) Squat holding a kettle bell in both hands between your legs with your arms straight.
2) Thrust your hips forward and swing the kettle bell out and up to just above shoulder height with your arms straight. Allow the kettle bell to fall forward and guide it back down along the same path.
Sun Salute Push-up
1) Support your body on your toes and hands with your arms straight. Lower into push-up position.
2) Push up to a straight-arm position, then raise one hand to the ceiling while rotating your body to the same side and look up at your hand, with gratitude.
Complete with 10-15 reps on each side.
Step, Bell, Change
Tighten your middle in three easy steps.
The figure 8 is one of my favorite (and one of the most fun) movements for strengthening the core—the abdominal and lower back muscles. Building a strong core is foundational and essential to all athletic activity.
1) Start in a squat position, lower back tucked in, holding a kettlebell out to one side.
2) Swing the kettle bell around the back of your leg and switch to the other hand as it passes between your knees.
3) Swing the bell around the back of the other leg, switching hands again as you pass between your knees.
This completes one rep. Perform three to four sets of 10–15 repetitions each.
The biceps and gluteus maximus are what I sometimes call “vanity” muscles. Outward appearances aside, muscles support metabolic function, a fact that cannot be overstated. But there isn’t a person I know who wouldn’t like to feel better in skinny jeans, look more toned in a T-shirt, and radiate self-confidence when either article of clothing comes off.
This is a smart exercise for developing the shoulders. The thick handle of the bell also engages the muscles of the hand, further strengthening the grip.
1) Stand upright, holding a kettlebell upside down by the handle at shoulder height, with your elbow bent and your palm facing in.
2) Press the kettle bell overhead, extending your arm fully. Keep your back flat and your abdominals engaged, and the bell upside down throughout the exercise.
Perform three to four sets of 12-15 repetitions.
Uni Stiff Leg Deadlift
This one works the glutes, hamstrings, and calves, with a secondary emphasis on core strength and balance. Beginners can use body weight and move up to bells.
1) Stand upright, feet hip width apart, with your arms by your sides.
2) Raise one leg behind you, bending the knee at a slight angle, as you lower your torso and reach toward the floor.
3)Push off the standing foot to return to the upright position. Keep your abs engaged throughout.
Keeping Fit With HIV
One of the biggest challenges you may face as nutrition professional could be developing an ideal fitness plan for a patient who’s infected with HIV/AIDS.
Following are some important issues and exercise guidelines you’ll need to consider when counseling these patients and helping them manage this chronic condition.
Increasing the number of meals and snacks in a day.
Because of the association between exercise and immune response, the patient with HIV/AIDS may be reluctant to begin a fitness program. However, research shows exercise at low to moderate intensities doesn’t increase the risk for developing other infections in people who have HIV or AIDS.
1) In fact, aerobic exercise and resistance training have been found to improve muscle and cardiovascular endurance as well as strength in those with HIV-induced muscle wasting.
2) what’s more, resistance training has been shown to improve strength in older adults with HIV.
3) These facts are important since HIV is associated with greater degrees of frailty across the age spectrum. Mixed evidence suggests strength training may increase CD4 counts.
4) A measure of the number of infection-fighting T cells per cubic millimeter of blood.
Once patients have received medical clearance from their doctors and they’re ready and able to begin a fitness program.
1) Aerobic Activity: Aerobic exercise should involve the large muscle groups of the body to improve exercise efficiency and the ability to perform activities of daily living. To that end, patients can engage in brisk walking, light jogging, and bicycling for 30 to 60 minutes three to four days a week. The intensity should be between 40% and 60% Karvonen heart rate.
2) Resistance Training: Strength training should involve exercises using free weights and machines, which are dynamic in nature and have concentric and eccentric components. Patients should strength train two to three days per week and include a range of exercises that recruits the major muscle groups in the legs, chest, and upper, mid, and lower back. The intensity should be moderate, approximately 60% of one-rep max, which should enable patients to perform eight to 10 repetitions per exercise.
Increasing Fitness Level
Another thing to keep in mind is that the severity of HIV infection can impact fitness-level progression, so the goal shouldn’t be to increase the number of reps performed because this would eventually target type 1 fibers and lead to decreased strength gains and lean body mass accumulation. Ideally, patients should stay within the range of eight to 10 reps per exercise.
when it comes to improving flexibility, The guidelines are to hold a stretch for 15 to 30 seconds, stretch after each exercise session, and don’t stretch to the point of discomfort.