Manual muy chulo en inglés, https://paradoxfloss.gumroad.com/l/bel ... on/preview
[/url]
me hubiese gustado mucho saber de esto antes, voy a empezar a aprender a usarlo
"
Este documento es para personas con EM/SFC que usan un monitor de frecuencia cardíaca (HRM) para mantenerse por debajo
su umbral aeróbico (AT). Muchos pacientes sienten que están marcando un buen ritmo y no entienden por qué tienen síntomas de choque, hasta que obtienen un monitor de frecuencia cardíaca (HRM). Nosotros fuertemente
anímelo a considerar esta estrategia de bajo riesgo y alta recompensa.
El sistema aeróbico está deteriorado en ME/CFS y no se recupera del 'ejercicio', es decir,
Esfuerzo que se produce por encima del umbral anaeróbico (AT). Evitamos el ejercicio aeróbico por
mantenerse por debajo del umbral aeróbico. El AT es bajo en ME/CFS y cae aún más en
malestar post-esfuerzo (PEM). La fundación Workwell recomienda mantenerse por debajo de 100 lpm
y luego ajustar hacia arriba o hacia abajo según los síntomas.
La alarma debe configurarse un 10 % por debajo del umbral; para muchos pacientes, esto significa que su alarma está configurada en
45% MHR o alrededor de 95bpm. Los pacientes encuentran buenos resultados dedicando el mayor tiempo posible
dentro del 10-20% de su frecuencia cardíaca en reposo (RHR), y usando 'zonas', y tener un seguro
frecuencia cardíaca diaria/24 horas que suele estar más cerca de las aproximaciones del límite inferior de RHR +
15bpm. Estrés, calor, deshidratación, presión del aire, humedad, reacciones a los alimentos y medicamentos
(incluido el cannabis) todos afectan la HR (y, por lo tanto, la HRV, que se analiza a continuación). POTS es peor en
PEM y a menudo mejora con el descanso. Estar erguido y permanecer quieto suele causar síntomas
"
Manejo y estabilización de enfermedad: "Pacing" utilizando un monitor de frecuencia cardiaca
Manejo y estabilización de enfermedad: "Pacing" utilizando un monitor de frecuencia cardiaca
Última edición por Locatis el 16 Ago 2022, 20:33, editado 1 vez en total.
Re: Manejo de enfermedad: "Pacing" utilizando un monitor de frecuencia cardiaca
Canelita en rama
Estoy emocionada de pasarle parte de la carga de observar como me siento, que puedo y que no puedo hacer a un aparato que me guíe. ¡Que alivio!
" Objetivo y Propósito: Estabilización
El propósito de un control estricto de la frecuencia cardíaca es estabilizar físicamente. La estabilidad física permite
estabilidad mental, emocional y psicológica. Esto proporciona una base a partir de la cual
evaluar las opciones de tratamiento y buscar apoyo médico y práctico. También proporciona una calidad
de vida y resiliencia no es posible con fluctuaciones extremas en los síntomas y la funcionalidad.
El ritmo estricto y la estabilización pueden permitir la posibilidad de expansión, pero se espera que esto
ser un marco de tiempo muy extenso, medido en meses y años.
Mantenerse bajo AT significa una mejor calidad de vida, menos síntomas y evitar intencionalmente
empeoramiento de la enfermedad. Al reducir la actividad aeróbica, es posible detener el sobreentrenamiento
síndrome y aumentar gradualmente (muy, muy lentamente) la AT."
Estoy emocionada de pasarle parte de la carga de observar como me siento, que puedo y que no puedo hacer a un aparato que me guíe. ¡Que alivio!
" Objetivo y Propósito: Estabilización
El propósito de un control estricto de la frecuencia cardíaca es estabilizar físicamente. La estabilidad física permite
estabilidad mental, emocional y psicológica. Esto proporciona una base a partir de la cual
evaluar las opciones de tratamiento y buscar apoyo médico y práctico. También proporciona una calidad
de vida y resiliencia no es posible con fluctuaciones extremas en los síntomas y la funcionalidad.
El ritmo estricto y la estabilización pueden permitir la posibilidad de expansión, pero se espera que esto
ser un marco de tiempo muy extenso, medido en meses y años.
Mantenerse bajo AT significa una mejor calidad de vida, menos síntomas y evitar intencionalmente
empeoramiento de la enfermedad. Al reducir la actividad aeróbica, es posible detener el sobreentrenamiento
síndrome y aumentar gradualmente (muy, muy lentamente) la AT."
Re: Manejo y estabilización de enfermedad: "Pacing" utilizando un monitor de frecuencia cardiaca
Muchas gracias por la información, a mi me lo aconsejó la Dra Andrea Suárez aunque me es muy difícil llevarlo a cabo pues a nada que me muevo ya supero con creces.
Un saludo!
Un saludo!
#MeAction #MillionsMissing #MillonesAusentes
Re: Manejo y estabilización de enfermedad: "Pacing" utilizando un monitor de frecuencia cardiaca
Un grupo de facebook, sobre monitoreo de la frecuencia cardíaca para Long covid con relojes intelligentes, mucho más fácil y accesible que esa guía que puse, está en inglés pero no olvidéis que facebook tiene opción de traducir automáticamente, podéis leer y escribir en español. Un montón de experiencias y en la pestaña "destacado" del grupo están los post del administrador donde te da la info para empezar, es médico con experiencia atendiendo a gente con EM y ahora Long covid, el mismo tiene o tenía Long covid
Espero que a alguno os sirva
Para mí está claro que el pacing es la base de una mejoría sólida y nada mejor que hacerlo a partir de datos objetivos, lo cual permite también relajarse un poco.
https://www.facebook.com/groups/8292132 ... ouncements
Espero que a alguno os sirva
Para mí está claro que el pacing es la base de una mejoría sólida y nada mejor que hacerlo a partir de datos objetivos, lo cual permite también relajarse un poco.
https://www.facebook.com/groups/8292132 ... ouncements
Re: Manejo y estabilización de enfermedad: "Pacing" utilizando un monitor de frecuencia cardiaca
" Post 3.
Principles of getting your Nervous System back to balance.
or: How to use the information from the watch to pace yourself at maximum efficiency to create the best possible conditions for recovery.
It’s all about pacing. But instead of just pacing from your feelings, it’s so much more effective to pace from your objective physiology as well as your feelings. This will mean that you can get back to normal activities much quicker and in a much safer way, and avoid crashes that put you backwards. We are aiming for a gradual and consistent improvement in everything.
So as we discussed, there are 2, almost opposite parts of the autonomic (automatic) nervous system, the sympathetic (adrenaline, fight or flight, stimulating) and the parasympathetic (vagal, relaxing, recovering, resting, healing). We want to keep the body in a parasympathetic (nervous system rest) state as much as possible.
Information is power, and the simple act of getting the watch and looking at what’s happening to your nervous system over a usual day is hugely beneficial in itself. Awareness is power. You can learn to “hack” your physiology and gain insights into yourself so that instead of feeling helpless, you can get your power back. You can make small but consistent improvements until you are back doing lots and lots of activities that you enjoy.
There is so much useful information that can be gained with this watch to aid and guide your recovery. In order of importance, I use heart rate variability as my number 1 guide, (in the watch it’s found in your “Stress score” and “Body battery”), a close second is Heart Rate especially during activity (and this is the very first thing to monitor for new users), then Sleep, Steps per day and VO2 max. We’ll go through all these things one by one.
Over time, studying these things will build up an individual profile for your particular physiology, the state of your nervous system and your capacity for activity and your response to different activities. It will only work if you are in a constant state of objectively observing and monitoring
your physiology, making adjustments throughout the day, and learning what works and what doesn’t work for YOU, at this particular point in time. I’ll try and help to reduce your learning curve by giving you my experience of my own mistakes and common pitfalls that I paid for, and all the methods I used to improve my physiology, so that as much as possible you can have a relatively smooth path to recovery and avoid post exertional malaise (PEM) and crashes. But ultimately you have to learn what works for YOU. And this changes over time!
Don’t be dismayed if this all seems too complex. I’ll break it down into small pieces, but the most important thing is to just get a watch, start wearing it and look at the information. You’ll learn so much just by doing this, even if you don’t read another word here.
Using this technology
The Nuts and Bolts:
Heart rate.
Let’s start from the basics. Adrenaline will put your heart rate up, especially if you have a degree of POTS (postural orthostatic tachycardia syndrome) and this is not good for healing. There’s emerging data now (and gazillions of personal reports) that keeping the heart rate low is key to managing these syndromes. There is a group called the Workwell foundation that has done a lot of work on this.
There’s a lot of knowledge that’s been gained by the ME/CFS community on heart rate measurement as a way of managing this terrible disabling condition, but unfortunately most of them only found out about it when the disease process had worsened so much that it becomes very difficult to improve, let along fully recover from. Many of them had been subjected to “treatments” like Graded Exercise Therapy administered by clueless health professionals who thought it was all in their head and actually made the condition worse. For most of us with Long Covid, we are at an earlier stage in the illness, and we can do more activity and even exercise safely, and this exercise can even help and not hurt our recovery, AS LONG AS WE HONESTLY AND STRICTLY MONITOR OUR RESPONSE TO ACTIVITY AND EXERCISE. I’ll get into this later on in another post, because this is absolutely crucial, but first we need to discuss some nuts and bolts."
Principles of getting your Nervous System back to balance.
or: How to use the information from the watch to pace yourself at maximum efficiency to create the best possible conditions for recovery.
It’s all about pacing. But instead of just pacing from your feelings, it’s so much more effective to pace from your objective physiology as well as your feelings. This will mean that you can get back to normal activities much quicker and in a much safer way, and avoid crashes that put you backwards. We are aiming for a gradual and consistent improvement in everything.
So as we discussed, there are 2, almost opposite parts of the autonomic (automatic) nervous system, the sympathetic (adrenaline, fight or flight, stimulating) and the parasympathetic (vagal, relaxing, recovering, resting, healing). We want to keep the body in a parasympathetic (nervous system rest) state as much as possible.
Information is power, and the simple act of getting the watch and looking at what’s happening to your nervous system over a usual day is hugely beneficial in itself. Awareness is power. You can learn to “hack” your physiology and gain insights into yourself so that instead of feeling helpless, you can get your power back. You can make small but consistent improvements until you are back doing lots and lots of activities that you enjoy.
There is so much useful information that can be gained with this watch to aid and guide your recovery. In order of importance, I use heart rate variability as my number 1 guide, (in the watch it’s found in your “Stress score” and “Body battery”), a close second is Heart Rate especially during activity (and this is the very first thing to monitor for new users), then Sleep, Steps per day and VO2 max. We’ll go through all these things one by one.
Over time, studying these things will build up an individual profile for your particular physiology, the state of your nervous system and your capacity for activity and your response to different activities. It will only work if you are in a constant state of objectively observing and monitoring
your physiology, making adjustments throughout the day, and learning what works and what doesn’t work for YOU, at this particular point in time. I’ll try and help to reduce your learning curve by giving you my experience of my own mistakes and common pitfalls that I paid for, and all the methods I used to improve my physiology, so that as much as possible you can have a relatively smooth path to recovery and avoid post exertional malaise (PEM) and crashes. But ultimately you have to learn what works for YOU. And this changes over time!
Don’t be dismayed if this all seems too complex. I’ll break it down into small pieces, but the most important thing is to just get a watch, start wearing it and look at the information. You’ll learn so much just by doing this, even if you don’t read another word here.
Using this technology
The Nuts and Bolts:
Heart rate.
Let’s start from the basics. Adrenaline will put your heart rate up, especially if you have a degree of POTS (postural orthostatic tachycardia syndrome) and this is not good for healing. There’s emerging data now (and gazillions of personal reports) that keeping the heart rate low is key to managing these syndromes. There is a group called the Workwell foundation that has done a lot of work on this.
There’s a lot of knowledge that’s been gained by the ME/CFS community on heart rate measurement as a way of managing this terrible disabling condition, but unfortunately most of them only found out about it when the disease process had worsened so much that it becomes very difficult to improve, let along fully recover from. Many of them had been subjected to “treatments” like Graded Exercise Therapy administered by clueless health professionals who thought it was all in their head and actually made the condition worse. For most of us with Long Covid, we are at an earlier stage in the illness, and we can do more activity and even exercise safely, and this exercise can even help and not hurt our recovery, AS LONG AS WE HONESTLY AND STRICTLY MONITOR OUR RESPONSE TO ACTIVITY AND EXERCISE. I’ll get into this later on in another post, because this is absolutely crucial, but first we need to discuss some nuts and bolts."