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Miért fontos a mozgás, ha pajzsmirigybetegsége van?
Thyroid patients face many challenges with their body and weight. Hypothyroidism and hyperthyroidism both require exercise. One of the most common symptoms of underactive thyroid is a slowed metabolism and consequent weight gain, with no change in eating habits. This is usually accompanied by nervousness, listlessness and possible digestive complaints, which admittedly do not make it easy to get moving. For people with an underactive thyroid, it is of paramount importance to take good care of their health, as they are at increased risk of the adverse consequences of being overweight. Regular exercise not only helps us to lose weight, but also helps us to keep our bones and joints healthy, prevent cardiovascular disease, boost energy levels and improve mood.
Although people diagnosed with hyperthyroidism most often lose weight rather than gain weight, regular exercise is also important. Weight loss can come not only from fat mass but also from muscle mass.
Where to start?
The first and most important thing to note is that ...
Take the medicine prescribed by your doctor!
It's one of the keys to restoring your hormone balance and getting your weight back. The second step, along with a proper diet, is a proper exercise programme.
If you have not exercised before but want to start exercising to lose the extra pounds, it is important not to overload yourself. Exercise is a stress for the body: progress is nothing more than an adaptation to a stressful stimulus. It is a natural process that happens in the same way in everyone's body. However, as a thyroid patient, it is of paramount importance to be gradual and to listen to the body's signals because of the upset regulatory mechanisms.
The best form of exercise is always the one that we can do with love and joy. Don't force yourself into hours of cardio and drastic diets to lose weight! The goal is, after all, to develop a lifestyle that is sustainable in the long term, that you can follow for life, and that will keep you fit and lose weight for the long term, without weight loss. This is important because thyroid disease is a chronic disease and often requires lifelong treatment.
Incredible as it may seem, fat loss doesn't happen when you exercise at high intensity and can barely breathe, but at low intensity over a longer period of time. The best thing you can do for your health and weight loss is to increase your overall daily activity level. You can start doing yoga, swimming or cycling to work - anything that feels good for your body and mind.
The key is consistency, to move even just 20-30 minutes every day!
Ha már kialakítottuk a rendszeres testmozgás szokását, jöhet a következő lépés: a célzott és tervszerű edzések. Kezdjük alacsony intenzitású erősítő, illetve aerobic jellegű gyakorlatokkal. A saját testsúllyal, súlyzóval, vagy egyéb ellenállással, akár otthoni edzésnél egy flakon vízzel vagy gumiszalaggal végzett erősítő edzés nélkülözhetetlen: hatására fokozódik a testtudat, erősebbek lesznek az ízületeink, egészségesebbek lesznek csontjaink – és nem mellesleg a nagyobb izomtömeg azzal jár, hogy nyugalmi állapotban is több energiát égetünk, tehát fokozódik az anyagcserénk – ezzel kiválóan ellensúlyozható pl. a pajzsmirigy alulműködés okozta anyagcserezavar. Egy egészséges és esztétikus izomtömeg nagyban hozzájárulhat az életminőség javulásához és a hosszútávú egészségfenntartáshoz.
What kind of cardio should we do?
It was previously reported that fat loss is triggered by low-intensity exercise over a longer period of time. To do this, we first need to clarify the concept of heart rate control. To calculate where your fat burning zone is, you need to know two values:
- the maximum heart rate, which can be approximately calculated using a simple formula: 220 - age
- the percentage of the fat burning zone is 60-70% of the maximum heart rate
So if a 40-year-old person wants to work in a fat-burning zone, they need to work in a heart rate range between (220-40)*0.6 = 108 beats per minute and (220-40)*0.7 = 126 beats per minute. Although watches now measure relatively accurately, if you have the option, it's worth getting a heart rate monitor chest strap, which can track changes more accurately, but a smartwatch will do.
As far as the form of exercise is concerned, the primary consideration is what you are happy to do for at least 30-40 minutes. With a higher body weight, avoid any form of exercise that places a high level of stress on the joints. These include all movements involving jerking, such as running, jumping and jumping, exercises in a supported position, such as the plank, etc. In this case, walking on an incline, cycling, elliptical trainer, swimming are recommended. Start with 20 minutes and gradually increase the duration from there.
What strength training should we do?
Initially, it was mainly advised to do some form of exercise that strengthens the muscles with a lower load, e.g. bodyweight exercises, dumbbells, rubber bands, fitball, etc. - this type of exercise is also an excellent fat-burning exercise.
With well-adjusted hormone levels and a good lifestyle, it is possible to exercise with thyroid disease in the same way and achieve significant results in sport and fitness. The key is gradualism! It is important to pay particular attention to strengthening weakened muscles and stretching shortened muscles - muscles that have become weakened or shortened as a result of 21st century lifestyles.
The following sample training plan has been designed with these aspects in mind. You don't necessarily need a gym membership or an expensive set of dumbbells at home, just yourself and your body!
| Excercise | Repeat | Occupancy | PIHENŐIDŐ |
|---|---|---|---|
| Ellentétes kar-láb emelés térdelőtámaszban (végezzük felváltva a 2. gyakorlattal)  | 3×10 oldalanként | nincs | 20 mp |
| Ellentétes kar-láb tolás háton (végezzük felválva az 1. gyakorlattal)  | 3×8 oldalanként | nincs, vagy 2 kg kézisúlyzó/2 literes vizespalack kézben tartva | 20 mp |
Csípőemelés + váltott lábemelés talajon  | 3×12 (egy ismétlés = 1x csípőemelés + 2x lábemelés, ebből a sorozatból kell 12 db, majd 3x külön ismételni közöttük szünetekkel) | nincs | 30 mp |
Páros karemelés + mellhez húzás hason fekvésben | 3×12 (fentebb kifejtve, hogyan) | nincs vagy 1 kg kézisúlyzó/1 literes vizespalack kézben tartva | 30 mp |
Vállból nyomás váltott karral | 3×20 összesen | 2 db 2 kg kézisúlyzó vagy 2 literes vizespalack | 30 mp |
Guggolás székre + szökkenés | 3×15 | nincs | 30 mp |
Ellentétes térd-könyök érintés állva | 3×20 összesen | nincs | 30 mp |
The material was compiled by Hella Kolonics, personal trainer and Eliza Kollerits, psychologist.
If you could use a motivating coach or are afraid to start training on your own, contact Hella!
Email: hellakolonics@gmail.com
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