Volume 4 - Issue 4

Featured Content from The Arthritis & Glucosamine Resource Center

1. Glucosamine in Liquid Form
   Glucosamine is beneficial in the treatment for osteoarthritis in both humans and pets. It has been proven effective in easing osteoarthritis pain, rehabilitating cartilage, renewing synovial fluid, and repairing joints that have been damaged from osteoarthritis.
2. Dealing with Osteoarthritis using Glucosamine
   Information on how glucosamine actually works, the science backing glucosamine, and how to select the best glucosamine product...
3. A Guide to Glucosamine Products
   Glucosamine is very beneficial in the treatment for arthritis and is backed by numerous double-blind, placebo-controlled studies. In these studies, glucosamine has been shown to assist in rehabilitating cartilage; reduce the progression of osteoarthritis; and significantly lessen pain from arthritis. (This product guide was prepared by the makers of Syn-flex)

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Intensity and Duration - Interval Exercising: Part 2

Those who suffer from arthritis and want to gain maximum exercise benefits with minimum effort need to focus on two other important issues. Let's examine each in turn.

How much is too much? "Intensity" of Exercise
The "intensity" of our exercise regimen means just how hard we are pushing the exercise in question. It is really a subjective test and one that you have to decide is best for you.

From One to Ten and Counting

Set up a schedule of say…1-4 for moderate exercise; 5-8 as average; and 9-10 as maximum effort.

For beginners: Try to stay in the 1-4 range for at least 4-6 weeks. That should particularly apply to those with arthritis and/or other health problems. As you are working in this time frame, try to "interval" up only to the extent that you are comfortable. In other words, don't push yourself too hard. Let's use walking/jogging/running as an example for now.

Moderate range of exercise: For most of you who are just getting started, this means for example, walking with some "speeding up" for minutes at a time. (In other words, don't try to go out and begin jogging right away.) As you get to the 5-6 week time frame, you can likely escalate up to a slightly more aggressive walk and even add some jogging.

How long is too long? Here, we need to focus on just how much "time" is involved in walking. For most, I would not recommend going beyond twenty minutes during those first few weeks. If you feel that you can handle more, that is fine. As you break through that 5-6 week level, you may find that you can comfortably handle thirty minutes or more.

Intensity: Again, using walking/jogging as an example you can also gain some benefit by walking in an area where you have hills and slight grades. This will of course make a few more demands on your body and as long as you feel comfortable and at a level where you can handle it, do it.

Frequency: I think in the "best of all worlds" situation, we would like to feel that we can exercise every day. Of course, that is not necessary and in many situations it is more than necessary. If you can do it and also enjoy it at the same time, that is good. I would say that if you can get 30-40 minutes of (walking for example) 3-4 times weekly, you are doing a good job.

Measuring intensity: One of the things that I like about walking/jogging is that nearly everyone can do it. Also, it affords you the opportunity to use "interval" exercise techniques without putting too much stress on your body. One more point should be made. It is easy to judge "interval intensity" by using landmarks. For example, the corner store might be your first goal at a certain speed; the second might be a tree that is down the road where you are going to drop down your speed, and so on.

Type of exercise: Not everyone can lift weights or swim. (Some because there is just no convenient place to do so; winter weather; equipment, etc.) However, these general guidelines can apply to any type of exercise.

Use "interval" exercise to its maximum advantage whatever you are doing. It pays big dividends not only in joint care, but in overall health as well.

See you next time.

For information on arthritis visit our site at http://www.arthritis-glucosamine.net

Learn more about glucosamine formula Syn-flex®, our recommended glucosamine product.

Have Questions? Email me
I hope these tips have helped. Do not give up on the fight against your arthritis. I know pain can be extremely difficult, exhausting, and depressing. Please email me if you have any questions. I can be reached at . I will do my best to answer all questions within two weekdays.

We invite you to participate in our Arthritis Message Board Community. You can learn about arthritis, ask questions, get feedback, make friends, and build a support network of fellow arthritis sufferers. Visit the Arthritis Message Boards today!

These past months in The Arthritis Chronicle, I've talked about my Eight Day Arthritis Ecourse that I had written. I had originally intended to give this informational course away free for only one issue, but due to the tremendous response and good word of mouth this course has brought, I have decided to give it away at no charge.

This Arthritis Course is packed with quality information on what you should know before you talk to your doctor, the arthritis diagnosis, treatment options, treatment side effects, glucosamine, tips on proper diets and exercise, weight management, alternative options, and an easy to understand explanation of what exactly arthritis is, how it occurs, and the effect on cartilage including a discussion of chondrocytes, collagen, proteoglycans, glycosaminoglycans, and synovial fluid.

If you are committed to taking the right steps towards effectively easing arthritis pain and knowing all your options, then this course will be extremely helpful to you.

The course is spread out over an eight day period and a new part of the course is sent each day right to your email inbox.

Once you begin your course above, you will receive one article each day delivered right to your email inbox. The daily topics are:

1. The Arthritis Diagnosis
2. Osteoarthritis Explained
3. Exercise, Diet, and Weight
4. Cox-II Inhibitors and NSAIDs
5. So What is Glucosamine?
6. How to Evaluate Glucosamine Products
7. Alternative Arthritis Methods
8. Your New Arthritis Plan

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This concludes the April Issue of The Arthritis Chronicle. Look for the next issue in your inbox on May 1st, 2004! Please forward to any friends you know who have arthritis and would be interested.

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HAPPY EASTER from the Arthritis Chronicle
See you next month!

Please note:
As readers of this Chronicle are aware, prudent exercise benefits those who suffer from arthritis. Most of the exercise recommendations made here are low impact in nature and designed to assist those who suffer from arthritis. Nonetheless, we always recommend that you consult with your physician before engaging in any type of exercise program.