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FREQUENTLY ASKED QUESTIONS
On this page, you will find dozens of FAQ's. We have organized them based on three categories. There is a lot to scroll through for each category, so please use the SEARCH BAR at the top-right corner of each category to narrow down your question.
If you have a question regarding a SPECIFIC EXERCISE, you can find the FAQ's for each exercise within the All Exercises page on the membership website. Simply go to the All Exercises page, navigate to the exercise you're looking for, and the FAQ will be in the description box under the video.
FAQ - General
Let's start from the beginning, and if you have any questions afterwards, let us know.
In order to access the membership site, simply go to www.msworkouts.com (https://www.msworkouts.com/)and click SIGN IN (https://tv.msworkouts.com/sign_in)at the top-right corner on the title bar. Once you've signed in, it will take you to the homepage of the Membership Site (https://tv.msworkouts.com/)(tv.msworkouts.com). We recommend bookingmarking this page on your browser.
Once on the membership site, click where it says 'New Users Click Here'(https://tv.msworkouts.com/programs/getting-started). This will take you to the Getting Started (https://tv.msworkouts.com/programs/getting-started)page. There you will find introductory videos to help you around the website, including a Website Navigation (https://tv.msworkouts.com/programs/website-navigation)video.
In order to access the exercise classes, you just need to scroll down while on the Homepage (https://tv.msworkouts.com/)to the bottom where it says ALL SERIES. There you will find thumbnails for both the Standing Exercise Class (https://tv.msworkouts.com/programs/standing-series)and the Wheelchair & Seated Exercise Class (https://tv.msworkouts.com/programs/wheelchair-series)(they will be the first two thumbnails and will be highlighted pink and say 'Recommended'). These classes are updated weekly ( a new video sequence is uploaded every Sunday at 6:00PM US CST).
We recommend you first click on the "Getting Started" tab from the homepage.
1). Watch the welcome video.
2). Watch the How-To videos.
3). Perform either the Standing Exercise Class, or the Wheelchair & Seated Exercise Class 2-3 times a week, with at least one day of active-rest in between.
4). Record your results in your Online Progress Journal.
5). Supplement your regular exercise class with symptom-specific exercises.
6). Share your successes and challenges with our Members-Only Facebook Group.
Yes. We recommend that you consult with your practitioner before starting any new exercise program.
Yes. Our unique Steady-Pace® technique is a slow-motion low-impact technique that is designed to keep your body and joints safe. During our exercises, we give constant guidance about form and safety. If you ever feel overwhelming body fatigue, or overheating during an exercise then you should stop and rest until it dissipates. We recommend that you have your thermostat down to 68 degrees F, a fan(s) blowing on you, and a cold water bottle nearby at all times during your exercise. If you feel unsafe while exercising then please schedule your workout sessions with a family member or friend that can be with you while you exercise -- in case of an emergency. Make sure to consult with your physician before starting any new exercise program.
This question is really a question that you need to ask your physician, because it will be different on a case-by-case basis. We have designed each of the exercises with safety as our main concern. However, it is important that you take responsibility for your own safety and well-being. If you feel unsafe performing an exercise alone, then don't perform it unless you are in the company of another person in case of an emergency. If you have any questions you can always reach out to our team for at team@msworkouts.com.
We recommend to perform our strength-training sessions 2-3 times a week, depending on how your body is feeling. Make sure to have at least 1 day of rest between workout sessions. Your body needs time to recover. The best results come from having healthy rest days comprised of a whole food meal plan (0.8g of protein per pound of body weight), 8 hours of sleep, drinkings lots of water, low-intensity exercise/movement, and stretching to deliver nutrients to the muscles.
NO. You should never feel pain during exercise. It is okay to feel the natural discomfort affiliated with the targeted muscle being fatigued - but never stinging or aching pain.
If you start to feel pain, take note of how it feels, where it is, and when it happened. Contact us at team@msworkouts.com so we can try to figure out what is causing the pain. Sometimes it just requires an adjustment on form, but usually we'll recommend seeking the advice of your physician or physical therapist since they can evaulate you in-person.
Yes, that is perfectly normal and expected. It is virtually impossible to always be performing at your best. There are a thousand factors that go into your performance (diet, what you ate that morning, hormones (male & female), allergies, weather, time of day, variable energy level depending on order of exercises, stress level, excitement level, etc). For this reason, you will never ALWAYS be beating records each time you workout. It doesn't work that way. You will tend to "hover" around a certain area, and overtime, slowly move up from it on average.
The goal isn't to consistently beat your old times (although you should aim for that each time you perform the workout). The real goal is to consistently fully-exhaust the targeted muscles (to the best of your ability) during each session, 2-3x a week PERIOD. You'll have good days and bad days, the important thing is to give it your best shot every time. Over time (as you track your progress) you will see an upward trend in your times.
Only by consistently performing exercise will your body eventually adapt to it, via increases in muscular strength. It takes time for the body to "realize" that it needs to adapt. That is why it is crucial that you are consistently showing up to exercise 2-3x a week, and putting all your effort into each workout. You need to give the muscles a REASON to grow. Each time you perform an effort-lead workout, fully-exhausting the targeted muscles (regardless of whether you are above or under your previous time) you are communicating to your body to change.
It is physiologically important (when building strength) to fully-exhaust the muscles before reaching roughly 90 seconds of high-intensity tension. So if you get to 1:30 without fully-exhausting the muscles then it is time to increase the resistance band level in order to make the exercise more challenging, so that you will then be able to fully-exhaust the muscles at some point before 1:30.
If you would like to learn more about how progression works at MS Workouts, you can watch our Theraband Progression System (https://tv.msworkouts.com/programs/theraband-progression-system)video. It explains how you are going to be able to KEEP getting stronger and stronger using the same clock (progressive overload).
Your regular exercise class will be around 30min a sesion. We recommend adding no more than 12min of additional exercise (or 2-4 exercises) after your regular 30min class. As long as you stay in that range, it is okay.
If you are strength training properly, it should not be easy. If you are finishing your session with ease, then you need to increase the challenge by increasing your resistance band to a higher level that causes you to disengage during the Exhaust Range. The difficulty of the exercise is based on what resistance level you use. If you'd like to learn more, please watch the Theraband Progression System (https://tv.msworkouts.com/programs/theraband-progression-system)video.
Here are 10 tips for staying cool during your workout:
1). Turn your thermostat down. We recommend 68 degrees, but just make sure the room is "cool".
2). Point a fan(s) directly at you!!!
3). Keep a cold bottle of water nearby, and drink it at each rest period.
4). Wear open and loose, breathable clothing; as little layers as possible. The more skin that is open to the air, the less heat that will get trapped between your body and clothing.
5). Before your workout, dip your clothing in cold water, wring out most of the water so it's not dripping - then exercise in your wet, cool clothes.
6). Wear headbands, wristbands, vests, etc, that have specially designed cooling effects.
7). Take a cool shower or bath before you exercise (not uncomfortably cold), and sit in there for 10-20 minutes.
8). Use a little spray bottle of ice cold water to mist your face, neck, wrists, and rest of body during each rest period.
9). Tie up any loose hair so that the back of your neck is open and fully exposed to the air.
10). Try a de-humidifier.
You do want to be aware of not over-stretching the muscle. You may not feel a stretch as much due to desensitized nerves. Try your best to observe & match the form in the videos. If you are not able to feel the stretch, then go at it slowly, don't over do it. If you feel unsafe about performing a stretch, we would suggest speaking to your physician or PT in helping you determine the right level of stretch for a particularly desensitized area.
Make sure you are breathing during your stretches. You may not even be noticing that you've been holding your breath. It's okay if you want to scale back on not stretching as deeply - just go as far as what is comfortable for you. And if holding the stretch for 30 seconds at a time is costing too much energy, try holding the stretch for 10 seconds at a time, relax, then reengage the stretch - repeat, etc.
That's okay! Perform the motion to the best of your ability. Actively lift and engage the muscles (even if you are not seeing any movement occur). If you're feeling a fatigue in the targeted muscle then guess what - you're delivering the necessary stimulus to gain strength!
Progressively challenging it with your best effort, being measured, focusing on recovery, and then reapplying will give you the best chance at gaining as much strength, functional ability, and a plethora of other wonderful benefits.
Yes, active rest days should involve some for of low-intensity exercise. That means exercise that will not produce a deep burn, nor will it fatigue the muscles. We only want you to elevate your heart rate and increase blood flow throughout the body. Low-intensity could mean: walking, biking, swimming, pilates, yoga (or you can perform our steady-pace exercises and disengage before you start to feel the burn).
Make sure to also stretch on your active rest days (after exercise) as it will increase blood flow too, while at the same time combating tightness. When muscles heal & get stronger, they can become tighter in the process - so we recommend stretching at least 3x a week, but we encourage stretching daily!
If you would like to add exercises to a workout, the way we recommend doing it is by adding them as "finishers". After you've performed your weekly exercise class, try adding 2-4 finishers. Normally, finishers dictate a type of exercise that targets a weak area that you want to put special attention towards.
For example, say you want to put extra attention towards combating foot drop: After your exercise class, perform 2-4 foot drop exercises from the Foot Drop Series.(https://tv.msworkouts.com/programs/foot-drop-exercise-series) That could look like this:
Monday: Standing Class + (Foot Drop LEVEL 2)
Wednesday: Standing Class + (Foot Drop LEVEL 2)
Friday: Standing Class + (Foot Drop LEVEL 2)
You could also substitute an entire exercise class with a session from the Mobility Series (https://tv.msworkouts.com/programs/mobility-exercise-series)or core series', like this:
Monday: Standing Class
Wednesday: Mobility Series (LEVEL 2)
Friday: Standing Class
**The LEVEL you choose is based on your strength level. Try to use the highest LEVEL possible.**
Another alternative when adding finishers is by finding exercises through the All Exercises (https://tv.msworkouts.com/categories/individual-workouts)section of the website, and favoriting them to your My Account (https://tv.msworkouts.com/dashboard)Dashboard. In order to favorite an exercise, play the exercise video and click the white star at the top-right corner of the video player; click it again to unfavorite the exercise.
Effort & consistency are the most important factors for gaining strength and managing your symptoms. Since it's easy to have bad days with MS we've designed this program to require only a minimum amount of your time. One important tip: remember why you're exercising and why it's going to help improve your life and those around you. Let your goals be the strength that drives your effort.
Aching and burning is not a normal side effect of strength training. It is common during a workout to feel a burning sensation of the targeted muscle, as well as soreness of the muscle a day or two after. But if there is an ache and burn that persists, whether affiliated with the targeted muscle or not, please consult with your medical practitioner or physical therapist.
The knee turning inwards is "internal rotation". This can be detrimental for the medial (inside) side of your knee (meniscus and medial collateral ligament).
Focusing on keeping your knee(s) "flared" out during your leg exercises, will help strengthen the lateral side of the leg/knee, helping counter the internal rotation.
Try adding the following exercises & stretches as finishers into your routine:
Abduction(https://tv.msworkouts.com/programs/abduction-standing-series)
Adduction(https://tv.msworkouts.com/programs/adduction-wheelchair-seated-series)
Leg Extension(https://tv.msworkouts.com/programs/leg-extension-standing-series)
Lying Hip Stretch(https://tv.msworkouts.com/programs/lying-hip-stretch)
Inner Thigh & Hip Stretch(https://tv.msworkouts.com/programs/inner-thigh-hip-stretch)
Hyperextension can be mitigated at some level by strengthening the muscles around the joint (quadriceps, hamstrings) which give the joint more stability and functional control.
Take a look at the Mobility Series (https://tv.msworkouts.com/programs/mobility-exercise-series)or Mobility (lite) Series (https://tv.msworkouts.com/programs/entry-mobility-series)for routines that target the quadriceps and hamstrings.
You can also try adding the 2-4 of the following exercises to your regular workout routine as 'finishers'. Click here to learn how to favorite videos to your My Account dashboard.(https://tv.msworkouts.com/programs/building-a-personalized-routine-tutorial)
Quadricep exercises: Leg Extension,(https://tv.msworkouts.com/programs/leg-extension-standing-series) Leg Press,(https://tv.msworkouts.com/programs/leg-press-standing-series) and Heel Slide.(https://tv.msworkouts.com/programs/heel-slide-wheelchair-seated-series)
Hamstring exercises: Hip Bridge,(https://tv.msworkouts.com/programs/hip-bridge-standing-series) Kickback,(https://tv.msworkouts.com/programs/kickback-standing-series) Leg Press,(https://tv.msworkouts.com/programs/leg-press-standing-series) Plank Swim,(https://tv.msworkouts.com/programs/plank-swim-standing-series) Glute Squeeze,(https://tv.msworkouts.com/programs/glute-squeeze-wheelchair-seated-series) and Heel Slide.(https://tv.msworkouts.com/programs/heel-slide-wheelchair-seated-series)
Wearing a brace will add stability to the joint, but it will not add any endurance or strength to your muscles after they start to fatigue.
We recommend utilizing the Foot Drop Series.(https://tv.msworkouts.com/programs/foot-drop-exercise-series) Focus on challenging yourself on each exercise. If you are able to reach the entire 1:30 without disengaging, then increase the band difficulty, so you are reaching full-exhaustion of the muscles during the set.
Wearing a brace outside of exercise could be a great method for helping your daily activities. But do not use the brace DURING the workouts involving the lower limb - let the muscles do all the work!
If your physican has never spoken to you about knee braces for hyper extension, you may want to speak with them about it. Please get cleared by your physician before using one.
It can be difficult to become motivated to exercise. The key is to just accept that for the first few weeks, it's going to be tough! It'll be like bootcamp! You're going to have just have to bite the bullet, so-to-speak. Your body hasn't been used to doing exercise in a long time so it's going to try to make you feel as uncomfrotable as possible while doing it. It's going to whine and complain to you (the body prefers to be lazy) but don't let it sway you. Overcome it. Overtime, by being consistent with exercise, you will be telling your body "Stop complaining, I'm not stopping this, so you better get used to it." The body will eventually listen & adapt because it has accepted that your consistent exercise is the "new norm". By this point, exercise will become easier to commit to every week becuase it's not such a 'shock' to your body's lazy, daily routine it had gotten used to over the years.
It's always hardest in the beginning when starting out. But from Day 1, it will just get easier. You got to get past that initial 'laziness-withdrawal-period'.
It's not always fun exercising, but it's ALWAYS worth it.
For more motivation and support from the team and other MS Workouts members, we encourage you to join the Members-Only Facebook Group!(https://www.facebook.com/groups/2065821396996796/) Exercising with MS is no walk in the park - the community is here so strength can be recovered TOGETHER.
So here's the thing, we WANT you to NOT be able to finish the exercise. The Exhaust Range is just a guide. The true goal is go fully-exhaust the targeted muscles (whatever time that happens at during the exercise). The most effective zone to reach full-exhaustion in is between 60-90 sec of high-intensity tension. If you are using a band beyond yellow, then we'd recommend downgrading to a lower level band so you can be reaching the Exhaust Range. If you are using the yellow band or none at all, then keep going at the rate you are going. If you are fully-fatiguing at 10-15sec, you are still achieving the main goal of delivering a powerful stimulus to the body. Let it be your starting point and know that you are on the right track.
When it comes to strength training, "failure" is success.
It could be, but it doesn't necessarily mean that you FULLY-exhausted the muscles yet, you are certainly exhausting them though and are definitely on track to fully-exhausting them soon. Shaking is usually a good sign that means you are delivering the necessary stimulus to the body that it is not accustomed to dealing with (which is a good thing when exercise is concerned).
We strength train to communicate to the body, and we communicate by making the muscles consistently go past their comfort zones. You fully-exhaust the muscles when you are no longer able to perform the exercise with proper form (when you cannot lift or push any further). It is generally accompanied by a shaking and/or burning & fatigue of the targeted muscle.
Do not perform these high-intensity workouts every day. It is very important that you give your muscles a chance to heal and grow strength.
We suggest having 1-2 days of active-rest between your workout classes. Believe it or not, when you're working out you are NOT building strength. You BUILD strength on your active-rest days and during your sleep. Your strengh training workout is a communication to the body / release of hormones / micro-tears to the muscle fibers -- these are the queues that will prompt a change in muscular fitness.
However, this doesn't mean you don't have to stop exercising daily. We recommend getting in some form of low-intensity exercise during your rest days ('active'-rest day). 'Low-intensity' enails some type of exercise that does not cause a burn or fatigue in the muscles that have recently been targeted in your workouts. The point of a low-intensity exercise is to elevate the heart rate and increase blood flow throughout the body - exercises like: walking, biking, swimming, swim-walking, yoga, pilates, etc. And don't forget to stretch too!
You can and should move every day (frequently) and exercise intensly infrequently.
This all comes down to the intensity of the movement. If the exercise has a mechanical load that is lower and the metabolic stress is moderate-to-low, you can execute these types of things more often.
Just working separate muscles on the next day after an intense exercise session (a split workout routine) has its limitations. The immune system can be compromised as it's attempting to repair, replenish, and build the area that has worked the day before - we only have one immune system! So interrupting it by intensley working another body part is not the most efficient approach.
Yes, you should exercise both sides, even if one side is fine. The body responds best with increases in muscular strength when you are engaging both sides of the body.
There are also practical reasons too. Say that you have foot drop on your left foot, but not your right. It's smart to strengthen your right side still because -- you use it more often to help you maintain balance and be the main driver in your locomotion. If you start to trip because your left foot dragged, you'll use your right foot in-part to help you stay upright. All of this essentially means that strengthening your right side will help you better deal with a weak left side - so it's worth it.
In order to avoid hyperextending the knee, you're going to want to modify all the exercises that suggest "locking the knee out" by making sure to keep a slight bend in the knee at the top-turnaround. So for exercises like the Plantar Flexion,(https://tv.msworkouts.com/programs/plantar-flexion-standing-series) Leg Extension,(https://tv.msworkouts.com/programs/leg-extension-standing-series) Leg Press,(https://tv.msworkouts.com/programs/leg-press-standing-series) Ankle Extension,(https://tv.msworkouts.com/programs/ankle-extension-standing-series) or the Hamstring Stretch (https://tv.msworkouts.com/programs/standing-stretch-hamstring-stretch-left)- do NOT attempt to lock the knee; try to maintain a slight bend in the knee at the top-turnaround just before locking it. This will help to avoid hyperextension during the workout.
We suggest doing the full workout in one sitting for the best results. But if your fatigue is truly making that difficult to do, then split up the routine accordingly.
Know your body! You need to determine when it's okay to keep pushing or when to stop. We suggest you speak with your physician if you are unsure how far you can push yourself. We recommend to go as far as you can safely go.
By adding muscular strength to your body, you will be increasing your stamina, and countering the rate at which you fatigue. As you become consistent with exercise, you may find that you will not fatigue as quickly during your daily activities.
For best results, it's generally recommended not to split up the strength training routine into different parts of the day, as it hinders the recovery process. HOWEVER, if you are NOT getting to full-exhaustion during the exercises, then you can surely split up the routine into different parts of the day since you are not being so intense on the muscles. Just remember that the body adapts to exercise by increasing muscular strength when you are giving the muscles a reason to grow! If the exercises are not challenging your muscles, then they have no reason to grow.
On occassion we like to throw in a "deload" week, where we reduce volume and give the muscles a little bit of extra time to be away from exercise. That way when you come back to it the next week (full force), your body won't be expecting it as much. The body adapts quickly, and it is always trying to find the easiest route (expend the least amount of energy). It's important to "surprise" the system on occassion so the body doesn't get too comfortable.
Try to find the best time of day to workout (the time of day you have the most energy). Most members report that they have the most energy in the morning, but everyone is different. Focus on giving your best effort. If you need to cut your sessions short or only exercise once a week - that's okay - let that be your starting point. Over time, as you exercise regularly, you will probably find that you fatigue less quickly, because you have more muscular endurance.
The Stretch Routines (https://tv.msworkouts.com/programs/full-body-stretch-routines)are not directly related to the weekly exercise sessions. But the Stretch Routines mimic the full-body protocol of the weekly full-body exercise sessions. As long as you are using them in conjunction with each other (full-body exercise session + full-body stretch routine) then you will be ensuring a fully exercised & stretched body.
Perform one stretch session at a time; each stretch routine should only last about 30 minutes. After you've performed WEEK1 for a week, move to WEEK2. When you've gone through the entire cycle of 4 weeks, restart back to WEEK1, and repeat the cycle once again.
Yes, you should! To get stronger, you need to increase your resistance for that exercise whenever you are getting to 1:30 without disengaging. Do not wait until you can do all the exercises in a session with the same band -- treat each exercise separately with regard to resistance.
Certain MS symptoms like fatigue, immobility, poor balance & coordination, and muscular atrophy can be improved by effective exercise. Although most of your symptoms will never be totally gone, effective exercise can impact the debilitating effects they have on you because your body will have greater strength, stamina and cardiovascular fitness. There are certain symptoms related to MS that cannot be affected by exercise, and that’s why it’s important to consult your medical practitioner so that you can have a comprehensive strategy to fight MS.
Moving very slowly allows the targeted muscle to do 100% of the exercise. When we speed things up (incorporate momentum) it takes away from the muscle doing the exercise. Results come from engaging and taxing the muscle, and allowing time for recovery with sleep, nutrition, and blood flow.
The other overlooked aspect of slowing the movements down is that it keeps forces down on the tendons and joints. When we speed up a movement, and change the direction of that movement, unhealthy forces are transmitted to the joint. This is a primary factor in injury.
So slowing the movement down allows the exercise to be very safe, and at the same time, very effective.
Long term effects of over-training is a reduction in strength and more fatigue. Your immune system can only handle so much high-intensity training - that is the main reason why you don't need to strength train very often or for very long (30min, 2-3x a week).
We recommend communicating with your PT, OT, or doctor if the curling does not subside. It might be caused by spasticity in the foot, which can be combated by stretching/flattening the foot.
YES. And . . . Good job!
Soreness and tigntness means that you are hitting the muscles the way they need to be hit in order to strengthen them. When you START training your muscles, tightness and soreness will naturally occur, but as you make training a more regular occurence in your weekly routine, the soreness won't be as frequent, or may even stop entirely.
In order to compat tightness, you MUST incorporate stretches into your weekly routine. When the muscles heal, they can become tight, so be sure you are stretching!
We recommend stretching after your workout session (do not stretch before). And take the time to stretch during your recovery days too. You can stretch everyday if you'd like, you can stretch multiple times every day too. If you are feeling tightness, stretch!
If you like to stretch after waking up, be sure to get some blood flow to the region beforehand (light exercise, warm-up, movement). Do not stretch a "cold" muscle.
You can find stretches individually on the Stretch Page,(https://tv.msworkouts.com/categories/stretching-videos) or you can perform the Full-Body Stretch Routines.(https://tv.msworkouts.com/programs/full-body-stretch-routines)
Here are five tips on how to reduce tightness and soreness, and guess what -- they are the same tips we recommend for building strength too!
1). Strength train 2-3x a week (the longer you go without strength training, the higher the chance there will be soreness, so make strength training a regular part of your routine).
2). Stretch the muscles after your workout and during your recovery days.
3). Perform low-intensity exercise or movement on your recovery days to increase blood flow throughout the body, i.e., walking, swimming, biking (or any exercise that does NOT produce a burn or fatigue in the muscles).
4). DRINK PLENTY OF WATER THROUGHOUT THE DAY.
5). Incorporate healthy nutrition from whole food sources.
It is not recommended to "static stretch" a "cold muscle". The risk is damage to the targeted tissues (muscle, fascia, tendons, and ligaments). You experience "cold muscles" when you wake up or before exercise, due to lack of blood flow (assumed) in the area. Static stretching means going into a stretch and holding it. This could be detrimental to the tissue if there isn't increased blood flow to the tissue prior because the tissue is rigid and tight, not supple & pliable.
A good analogy is Laffy Taffy. There is a difference in its texture when putting Laffy Taffy in a freezer versus letting it sit out in the sun. When out in the sun, it becomes pliable and easily manipulated.
The recommendation is to execute "dynamic stretches", moving slowly through a full range-of-motion to increase blood flow before any type of static stretching which is meant to increase flexibility at a greater level.
CONCLUSION: If you want to do static stretches in the morning time, make sure you to do some form of low-intensity movement or exercise to the area beforehand.
Here are some tips to work on:
1). Full-Exaustion of Targeted Muscle. Make sure you are going to full-exhaustion in the workout. That doesn't necessarily mean disengaging right when you start to feel the burn. You want to disengage once you can no longer perform the movement with proper form. There may be a shake / burn involved in the targeted muscle -- keep going as long as you can continue with proper form. Don't run away from the burn, run to it. If you ever feel any pain or discomfort, other than the fatigue of the targeted muscle, discontinue the set immediately. Bottom line: You COMMUNICATE to the body to prompt results by CHALLENGING the muscles.
2). Nutrition. When it comes to nutrition, we recommend getting personalized advice from your physician or nutritionist. Our recommendations are shared by health.gov and Mayo Clinic. Please watch our video lesson on Nutritional Fundamentals (https://tv.msworkouts.com/programs/nutritional-fundamentals)to learn how to incorporate a meal plan that optimizes strength growth. When building strength, it is recommended to get in enough protein in every meal, as well as be in a slight caloric surplus.
3). Reduce Stress. When you are stressed, you release coritsol into the blood stream, this is not good for building strength. Keep your body healthy by controlling your stress level.
4). Get plenty of sleep. Sleep is SO important. Make sure you're giving your body the sleep it is asking for. We build most of our muscle tissue during sleep.
5). Active-Rest Days. Make sure you are getting some form of low-intensity exercise / movement during your rest days to increase blood flow throughout the body.
6). WATER! Make sure you are drinking PLENTY of water throughout the day.
In regards to motivation, our first recommendation is to bring this up within the Members-Only Facebook Group.(https://www.facebook.com/groups/2065821396996796/) There are hundreds of MSers who have gone through the very same feelings you're going through - hear what they have to say!
Motivation is tricky to dial in, but when you practice it, you'll get better at it, as with anything. Remember, it's always hardest in the beginning when your mind & body are not used to performing exericise regularly. Your body naturally wants to be lazy, it is trying to conserve energy at every moment. Your body is going to try to convince you not to exercise. You got to get yourself past that initial hump when first starting out.
We recommend CONSISTENTLY reminding yourself on WHY you are exercising.
Are you exercising for someone you love, so you can be with them more? Are you exercising for yourself, so you can be more independent? Dig down deep and find out what your true goals are and where you want to see yourself in the future. Once you are aware of your goal . . . hold onto it tightly, and let it be your MOTIVATION-FUEL. Use it to make yourself turn on the computer, and press the play-button to start exercising. Use it during the exercise itself so you can last longer during that deep uncomfortable burn of the targeted muscle. Know that each & every workout you do is a necessary step towards that goal of yours. Your goal slowly turns into reality, one workout at a time. You get one step closer with every session. So get on it!
How to Stick With Exercise | AUTO-SUGGESTION(https://www.youtube.com/watch?v=50bxJyTMHcA)
When bicycling, your entire lower body (quadriceps, glutes, hip flexors, hamstrings, calves, shins) is used. The downward-pushing, in particular, involves the quadriceps and hamstrings the most. The best exercises for improving this would be the Leg Press (https://tv.msworkouts.com/programs/leg-press-standing-series)and Safe Squat (Eccentric (https://www.youtube.com/watch?v=VlxgTDQyW84)or Metabolic)(https://www.youtube.com/watch?v=oyoqbWs_y78)
Perform these exercises as 'finishers' after you've performed your regular exercise class.
As long as you are fully-exhausting the targeted muscles (reaching 'muscle-failure') during the workouts, then you will get stronger. It also greatly helps to be consuming plenty of protein and water everyday; please review our Nutritional Fundamentals (https://tv.msworkouts.com/programs/nutritional-fundamentals)for more information on how to optimize strength growth.
Your muscles grow on a microscopic level so it takes time. That being said, some people get results very quickly, while others take a little longer. If you just started exercising (and haven't exercised in a while) you might notice some improvements to your energy and strength very quickly, as your muscles are 'waking up'. Everyone's body responds slightly differently to exercise. But regardless -- results ALWAYS come from being consistent and effort-lead with every exercise session.
If you've been working out for 1-2 months and feel that your improvements are lacking, then please contact us so we can help you dial in on what's holding your results back!
It is physiologically important when building strength to fully-exhaust the targeted muscles before reaching 90 seconds of high-intensity tension.
If you get to 1:30 without disengaging (without fully-exhausting the targeted muscles) then it is time to increase the resistance band in order to make the exercise more challenging, so you can fully-exhaust the targeted muscles at some point before 1:30.
If you would like to learn more about how progression works at MS Workouts you can watch the Theraband Progress System Tutorial.(https://tv.msworkouts.com/programs/theraband-progression-system)
We would recommend performing the Ankle Eversion (https://tv.msworkouts.com/programs/ankle-eversion-standing-series)exercise 2-3x a week to full-exhaustion. This will externally rotate your ankle, strengthening the lateral portion of the shin, which will help aid in your ability to keep your foot from curling inward.
Strengthening the entire lower limb will add stability to the ankle, so in general, we'd recommend incorporating the Foot Drop Series (https://tv.msworkouts.com/programs/foot-drop-exercise-series)into your routine (performing it after every weekly exercise class).
In the mean time, while performing ankle exercises (and walking), actively try your best to evenly lower the foot as it goes down. Over time, as you strengthen the muscles around the ankle & foot, you may gain higher capacity in controlling it.
It is not at all uncommon to have both weak hip flexors and weak quadriceps.
In order to target and strengthen the muscles that involve balance, we suggest complimenting your workout routine with extra lower-body exercises. And in order to specifically improve the lifting of the entire leg (from the hip), we suggest adding hip flexor "finishers" after every workout.
We recommend a routine that looks similar to this:
Monday: Standing Exercise Class + (2-4 hip flexor exercises)
Wednesday: Mobility Series (LEVEL 1 or 2) + (2-4 hip flexor exercises)
Friday: Standing Exercise Class + (2-4 hip flexor exercises)
Replace one of your Standing Exercise Classes with an entire session from the Mobility Series (https://tv.msworkouts.com/programs/mobility-exercise-series)(either LEVEL 1 or 2). In addition, perform 2-4 hip flexor exercises as "finishers" after your regular workout session.
Here are a list of hip flexor exercises, orded by easiest to toughest:
Hip Flexion with Bent Knee,(https://tv.msworkouts.com/programs/hip-flexion-with-bent-knee-wheelchair-seated-series) Knee Lift,(https://tv.msworkouts.com/programs/knee-lift-standing-series) Hip Flexion,(https://tv.msworkouts.com/programs/hip-flexion-wheelchair-seated-series) Table Top Leg Raise,(https://tv.msworkouts.com/programs/table-top-leg-raise-standing-series) Leg Raise.(https://tv.msworkouts.com/programs/leg-raise-standing-series)
(In order to "favorite" videos to your My Account (https://tv.msworkouts.com/dashboard)dashboard, play the video and click the white star at the top-right corner of the video player. Click the star again to "unfavorite" an exercise).
If you mistype one of the options, you can re-do the entry with the corrected information. Just fix the information and press ENTER. As long as you make the edit that same day, it will overwrite the last entry.
There arethreeways you can go about incorporating the Mobility Series into your weekly exercise routine. (The Anterior Pelvic Tilt, Mobility (lite), and Weak Core Series work in the same way) --
1). Replacing an entire class
S - active rest
M - Standing or Wheelchair Exercise Class
T - active rest
W - Mobility Series (Level 1 or 2)
T - active rest
F - Standing or Wheelchair Exercise Class
S - active rest
2). Adding finishers
S - active rest
M - Standing or Wheelchair Exercise Class + 2-5 finishers from the Mobility Series
T - active rest
W - Standing or Wheelchair Exercise Class + 2-5 finishers from the Mobility Series
T - active rest
F - Standing or Wheelchair Exercise Class + 2-5 finishers from the Mobility Series
S - active rest
3). Combining 'replacing a class' and 'adding finishers'
S - active rest
M - Standing or Wheelchair Exercise Class + 2-5 finishers from the Mobility Series
T - active rest
W - Mobility Series (Level 1 or 2)
T - active rest
F - Standing or Wheelchair Exercise Class + 2-5 finishers from the Mobility Series
S - active rest
It is best to consult with your medical practitioner regarding actions you can take. There are many variables that need to be taken into account.
Here are some suggestions you can try for increasing difficulty of the exercises in the New Member Orientation:
Hip Bridge - To increase difficulty, place and hold ankle weights, a dumbbell, or a weighted object(s) on the pelvic region. Or you can try performing the exercise unilaterally, try raising one foot up off the ground, you can even try extending the leg striaght out and in-line with the body.
Abduction - To increase difficulty, you can use a therapand as demonstrated in the video, however if you don't have a band yet that you can wrap around your legs, you can also attach an ankle weight to the ankle or even just use your hand to push down on your leg as you fight to raise it up.
Leg Extension - To increase difficulty, you can use a theraband as demonstrated in the introduction of any video here, however if you don't have bands yet, you can attach an ankle weight to the ankle.
Lateral Trunk Flexion - Performing this exercise while laying down on the bed (on your side) and reaching up towards the ceiling will add a lot more difficulty due to your angle in relation to gravity.
Heel Toe Rock - Similar to the Hip Bridge, you can increase difficulty here by performing the exercise unilaterally (one side at a time). Try lifting one foot slightly off the ground - this will put far greater load on the planted calf. Alternatively, you can put on a backpack filled with weighted objects and perform the exercise that way.
You can perform the exercise classes within the Online Progress Journal. In here, there are no 30sec rests between each exercise).
FAQ - Technical
The Steady-Pace® timer sits on the right side of each exercise to help guide you through each movement in a safe and effective manner. The timer allows for you to count down each rep or hold. The progress bar lets you see how far along in the exercise you are. The clock keeps track of time during the exercise (this is the time you'll record in your progress journal). The Exhaust Range is the last 30 seconds (indicates your resistance band level). And the title bar tells you the name of the exercise and the type of movement.
Yes! In order to make a personalized routine you can utilize the 'favoriting' system and the My Account dashboard. To learn more please watch our How-To video Building a Personalized Routine.(https://tv.msworkouts.com/programs/building-a-personalized-routine-tutorial)
You will need a CLX Theraband, access to the online progress journal, a chair, a fan, and a water bottle. Therabands can be purchased on our webstore.(https://www.msworkouts.com/store)
In our subscription, we include for free a yellow CLX theraband, progress journal, click pen, and carabiners.
Step 1: Click HERE (https://www.msworkouts.com/store)to go to the webstore.
Step 2: Click on the exercise band you want. They are in order from lightest to heaviest resistance.
Step 3: Click Purchase.
Step 4: Enter your information.
Step 5: Wait to receive your equipment in the mail.
Our graphic system makes it easy for you to know exactly which exercise band to use.
The objective of each exercise is to reach the "Exhaust Range" (the last 30 seconds). If you cannot reach the last 30 seconds then your band is too heavy, and you need to downgrade your resistance.
If you go past the Exhaust Range (the end of the exercise) without fully exhausting the targeted muscles then your band is too light, and it's time to upgrade to a heavier resistance band.
If you find full exhaustion WITHIN the Exhaust Range, then your band is perfectly dialed in. Push yourself a little further each time, and record your progress.
We recommend everyone start with a yellow range-of-motion band and then move up as you become more familiar with the exercise and your body's capability.
1). First, how new is your TV? Newer TV's sometimes have the ability to search the internet on them.
2). You can stream on your Apple device and do a screen mirroring with an Apple TV.
3). You can stream directly from your computer by connecting it to your TV via a HDMI cable.
4). Modern videogame consoles also have the ability to utilize the internet through your TV.
You cannot do this for the weekly-updated classes. Since the weekly-updated classes are designed to be full-body it isn't important if you missed a particular week - you can jump into it at any point.
However, for the Stretch Routines or any of the Challenges, simply play the video you want to watch in the chapter menu next to the video player.
The Form Videos are located in the chapter menu of the individual exercise within the All Exercises (https://tv.msworkouts.com/categories/individual-workouts)page of the website.
Please note that not every exercise has a form video (yet). We decided to reformat the way form videos work so that they include more variations and modifications instead of just explaining what proper form looks like. For this reason, they are listed on our production schedule to be filmed.
In the mean time, you can view tips and FAQ's in the description box for most of the exercises in the All Exercises (https://tv.msworkouts.com/categories/individual-workouts)page of the website. And if you have any questions about performing a workout, you can either email us or post the question on the Facebook Group.(https://www.facebook.com/groups/2065821396996796/)
If you can't find a place to hook them up, you can send us some pictures of your chair, so we can take a look too.
If nothing can be found, then we suggest using dumbbells, similar to these:
https://www.walmart.com/ip/Weider-Neoprene-Dumbbell-1-10lbs/54165739
The following exercises you'll still want to use a theraband for, but they don't require you to hook up to the chair; you just need to hold the band with both hands:
Rear Fly,(https://tv.msworkouts.com/programs/rear-fly-wheelchair-seated-series) Shoulder Extension,(https://tv.msworkouts.com/programs/shoulder-extension-wheelchair-seated-series) External Rotation,(https://tv.msworkouts.com/programs/external-rotation-wheelchair-seated-series) and Tricep Extension.(https://tv.msworkouts.com/programs/tricep-extension-wheelchair-seated-series)
Most of the Symptom-Specific Series'(https://tv.msworkouts.com/categories/symptom-specific-exercises) have 'LEVELs'. For some of the series, a LEVEL incorporates 10 exercises, while on others it incorporates 3-5 exercises. We didn't do this on purpose to make it confusing! The reason is: some series only utilize isolated exercises, while others have compound exercises (hitting multiple muscles at the same time). It's important that every session you do you are targeting lots of muscles, as it will promote a higher communication to the body and strengthen you more effectively. This means that some series would be able to replace a full-body weekly-updated class effectively, while others would not.
So there are three options for adding symptom-specific exercises to your routine:
#1). For series like the Mobility Series,(https://tv.msworkouts.com/programs/mobility-exercise-series) Mobility (lite) Series,(https://tv.msworkouts.com/programs/entry-mobility-series) Weak Core I Series,(https://tv.msworkouts.com/programs/weak-core-1-exercise-series) Weak Core II Series,(https://tv.msworkouts.com/programs/weak-core-ii-exercise-series) and Anterior Pelvic Tilt Series (https://tv.msworkouts.com/programs/anterior-pelvic-tilt-exercise-series)-- you can simply replace one of your regular weekly-updated classes with a session from one of the series. For example, while a normal weekly routine would have you perform the regular weekly-updated class 3x a week, it could now look like this:
Monday: Standing or Seated Exercise Class
Wednesday: Mobility Series session (LEVEL 1)
Friday: Standing or Seated Exercise Class
#2). For series like the Foot Drop Series,(https://tv.msworkouts.com/programs/foot-drop-exercise-series) and Weak Grip Series (https://tv.msworkouts.com/programs/weak-grip-exercise-series)-- since these are isolated exercises, you'll want to perform these short sessions after your regular weekly-updated class session. We call these "finishers". So that might look like this for example:
Monday: Standing or Seated Exercise Class + (Foot Drop Series LEVEL 3)
Wednesday: Standing or Seated Exercise Class + (Weak Grip Series LEVEL 1)
Friday: Standing or Seated Exercise Class + (Foot Drop Series LEVEL 3)
NOTE: Since LEVEL 1 of the Foot Drop Series is low-intensity it would be okay to perform it on your active-rest days too.
NOTE: If you would like to use any of the Symptom-Specific Series mentioned in #1 as finishers specifically, you still can. Just perform 2-4 exercises from any of the LEVELs after you've performed your regular weekly-updated class session.
#3). Lastly, if you wanted, you could combine options #1 and #2 to look like this:
Monday: Standing or Seated Exercise Class + (Foot Drop Series LEVEL 3)
Wednesday: Mobility Series session (LEVEL 1) + (Weak Grip Series LEVEL 1)
Friday: Standing or Seated Exercise Class + (Foot Drop Series LEVEL 3)
------------
Finally, if this hasn't cleared things up, we encourage you to contact us via email so you can tell us what areas of the body you want to put special attention towards (by incorporating Symptom-specific exercises into your routine) and we'll be happy to design the routine for you, so you don't have to mess with it!
We automatically cover the shipping cost for the starter kit, but any additional bands will require an international shipping charge.
Depending on the size of purchase and where you live, the shipping charge is different, but it averages around $16.00. For this reason, we recommend first comparing prices with the CLX bands on Amazon,(https://www.amazon.com/) and if we are still the cheaper option then you can message us at team@msworkouts.com, so we can set up a custom PayPal order (since our Webstore (https://www.msworkouts.com/store)doesn't allow for international shipments).
The Wheelchair & Seated Class (https://tv.msworkouts.com/programs/wheelchair-series)has two different sessions: Upper Body and Lower Body.
The Upper Body session updates each week. The Lower Body session does not update.
If you would like to change up or add to the Lower Body session, you can utilize exercises from the Mobility Series (https://tv.msworkouts.com/programs/mobility-exercise-series)(choosing the seated exercises only) or exercises from the Mobility (lite) Series.(https://tv.msworkouts.com/programs/entry-mobility-series) The other option would be to go to the Wheelchair & Seated Lower Body Page (https://tv.msworkouts.com/categories/wheelchair-and-seated-lower-body)in the All Exercises (https://tv.msworkouts.com/categories/individual-workouts)section of the website. Here, you can customize which exercises you'd like to perform. You can even build your own exercise sequence. If you'd like to learn more on how to do this, please click the link below:
How to Customize Your Personal Routine(https://tv.msworkouts.com/programs/building-a-personalized-routine-tutorial)
The best way to determine which band to use is by looking at the chart attached to the bottom of the Webstore page.(https://www.msworkouts.com/store) It will show the estimated weight (lb) for each band, so as to make it as easy as picking out what level of, say, dumbbells you're looking to buy.
Typically the case is that there are several band levels you'll need to utilize. For some exercises, the yellow band will be enough (for weaker muscles). For other exercises, you may need a higher level band for that body part (if the muscles are stronger).
We don't carry seat grips in the webstore, but you can find them online. They are also called "anti-slip cushions" & "non-slip covers".
Here is an example.(https://www.amazon.com/Non-Slip-Honeycomb-Pressure-Orthopedic-Wheelchair/dp/B07FCZXC4S/ref=sr_1_19?keywords=seat+grip+wheelchair&qid=1560197819&s=gateway&sr=8-19)
In the Membership Website,(https://tv.msworkouts.com/) the weekly classes update on Sunday at 10:00pm CST.
In the Online Progress Journal,(https://msonlinejournal.com/login) the weekly classes update on Monday at 12:00am CST (2 hours later).
At the time being, the Online Progress Journal only supports theraband color for tracking. In the future, we plan on adding a feature to switch out the resistance type to lb/kg for members not using bands.
For now, we suggest writing on a piece of paper (or in the Notes section of the Online Progress Journal) a KEY that coordinates a resistance level you have to a band color in the Online Progress Journal.
For instance, let's say you have a 2lb, 5lb, and 7lb dumbbell. You could write out a KEY that says:
2lb = yellow
5lb = red
7lb = green
This way you can still track your progress & utilize the Online Progress Journal to its fullest capacity.
FAQ - Nutrition
Our advice is based on recommendations by Health.gov and the Mayo Clinic, as well as various health organizations. With that being said, your nutrition plan should be something that is between you and your doctor or nutritionist.
We recommend to try consuming 0.8g of protein per pound of body weight. Or on a general level, 20-30g of protein per meal, as well as 2 protein snacks during the day.
Keep in mind, NOT doing this doesn't mean you won't get results from exercise. But if you want to maximize the effect and speed of your results, then dialing in your nutrition will go a very long way. Proper exercise will open the door to results, but your results are built in the kitchen.
Please view our Nutritional Fundamentals (https://tv.msworkouts.com/programs/nutritional-fundamentals)video for more information.
TIP: An easy way to get in an extra 20-30g of protein during your day is to drink a protein shake after your workout session! Good protein snacks could be a bowl of yogurt, nuts, or seeds.
The USDA, Mayo Clinic, as well as several other authoritative bodies in nutrition recommend:
"Mayo Clinic guidelines suggest the following: The recommended dietary allowance to PREVENT DEFICIENCY for an average SEDENTARY adult is 0.8 g per kg of body weight. People who lift weights regularly or are training need 1.2-1.7 grams per kilogram."
Here is another recommendation from the American Dietetic Association:
"2009, a joint position statement by the American Dietetic Association (now known as Academy of Nutrition and Dietetics), Joint Dietitians of Canada and American College of Sports Medicine made the following recommendations for active individuals: Resistance training (training for muscle hypertrophy or strength): 1.4-1.8 grams per kilogram of body weight."
With the above research supporting up to 0.81 grams per pound (or 1.8 per kilogram) we use these suggestions because protein (amino acids) are the building blocks of muscle tissue and we are trying to add muscle, not just prevent muscle loss.
So does all this mean that if you do NOT get in exactly 0.8g of protetin per pound of body weight every day, then you will NOT increase your strength? -- NO. These are science-based recommendations on how to optimize your strength growth.
When getting started, begin by getting in 20-30g of protein every meal, and try to incorporate 2 protein snacks throughout the day.
With all this being said, we suggest you consult your physician or nutritionist for personalized adjustments in your dietary needs based on your health history and current state of health.
Dr. Walhs is on the cutting edge for individuals living with MS and dietary lifestyle.
There is no doubt that research is beginning to stack up showing that time-restricted eating, periods of prolonged fasts, and focusing on lower glycemic foods (unless after high intensity exercise, we want higher glycemic foods post high-intensity exercise to increase absorption of protein and other nutrients, as well as replenish muscle glycogen into the muscle cell) are tools that can be used as a beneficial approach for health.
Due to the importance of personalization with nutrition, we simply share the recommendations of health.gov.(https://health.gov/)
The approach of spreading out your meals is what is recommended by the United States health.gov a(https://health.gov/)nd research has shown that this is a productive way to balance hormones, promote musculature gains, and provide adequate nutrients to the body.
If you are interested in more specific techniques and approaches to nutrition we do suggest you seek out a Wahls professional or another trusted dietitian in your area.
This is going to vary greatly depending on several factors. Age, height, weight, gender, how much muscle you have on your body, how much effort you are putting forth in each exercise, and how long you engage your muscles in each exercise.
Generally speaking, focusing on soaking up as much "burn" as possible (this means you are engaging the anaerobic subsystem of your metabolism to produce the movement) by giving your very best effort, and progressively challenging your body will give you the best caloric burn for your efforts.
Another factor to keep in mind is that when you are exercising in this manner, you get what some people call the "after burn", which in lay terms means your metabolism stays elevated for several hours after you stop (even up to several days) unlike traditional lower-intensity steady-state exericse that prompts the increase in metabolism during the exercise, but then see it come right back down to its regular BMR functioning output after.
Our Nutritional Fundamentals goes over general information regarding nutrition. Feel free to add fruit in where you would like.
Things to keep in mind . . . fruit is packed with sugar.
Ingesting it immediately after exercise is a great way to make sure the body utilizes it the best. Also, attempting to focus on lower glycemic and fibrous fruits will help an unwanted high insulin spike.
We do suggest visiting with a certified nutritionist for personalized feedback regarding nutrition.
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