In the final instalment of our fitness series,
Susan Warner describes how unwanted body shape changes caused
by lipodystrophy can be improved by exercise
From gaunt faces and scraggy bums to protruding paunches
and heavier breasts, the negative effects of lipodystrophy can really knock
your confidence and body image.
Common effects:
• Increases in central fat (abdomen, breasts and back of the neck)
• Loss of peripheral fat (legs, arms, buttocks and face)
• Negative changes in your blood fats and sugars
Generally speaking, men are more likely to experience fat loss while women
are more likely to accumulate unwanted fat on their breasts and tummies. Whatever
your gender, there little doubt exercise is an effective way of managing drug-induced
fat redistribution.
How exercise combats lipodystrophy
• Reduces central fat
Increasing your muscle will increase the amount of fat that you burn off,
even when resting. Fat around central areas like the stomach appears to reduce
more through exercise than peripheral fat in areas such as the legs.
• Reduces bad fats and increases sugar control
Aerobic exercise can help control bad fats in the blood and promote good fats.
By reducing central fat and increasing muscle, the body is able to control
blood sugar levels more effectively, helping to balance your energy levels.
• Increases muscle size
Where fat loss is evident on the legs, arms and buttocks, resistance training
can increase the size of the muscle to compensate.
• Changes how your body looks
Stubborn central fat is hard to shift and some people struggle to get rid
of it. A resistance-training programme can be designed especially to make
the body look more balanced by building up other areas.
• Improves body image
Exercise can help improve body image. Initially it can make you feel much
better about yourself and more confident about your body. This must never
be underestimated. Once you start exercising you begin to do something for
yourself and your health. This in itself will help you feel more in control
and generally much more positive.
Guidelines to exercising with lipodystrophy
• Cardiovascular/aerobic exercise
Cardiovascular exercise should be included in your programme to ensure your
heart is healthy and your blood fats are under control. These fats are invisible
and therefore you may not worry about them, but you need to ensure your heart
is given a bright future. Check-out the cardio exercise feature in the June
issue of Positive Nation (PN 103). We would suggest you gradually build up
to about 30 minutes of aerobic activity at least three times a week.
• Resistance training
This should be the core of your programme. As indicated above, resistance
training can decrease central fat, assist in controlling blood sugar levels
and help you sculpt your body to compensate for unwanted changes.
You will need to do a progressive resistance-training programme that builds
up to performing about three sets of eight-12 repetitions. Remember, if you
can lift the weight only five times it is too heavy, and if you can lift it
25 times it is too light.
Some people have lost a small amount of peripheral fat while trying to lose
central fat. If this occurs you need to weigh up all the other benefits you
have experienced and discuss with an instructor how you can build up areas
of fat-loss.
Shape of things to come
As all the previous articles have stated, you must always warm up, cool down
and stretch. And if you are new to exercise, please speak to your doctor.
Remember, if you have any signs of fever do not exercise.
This is our final instalment in PN’s fitness series from the YMCA Positive
Health team. We hope over the months we have given you lots of food for thought
and all the information and encouragement you need to start exercising and
getting fit.
Exercise is not always easy to keep up even once you have gained the habit.
Those of us who have been exercising for years still have periods when it
is difficult to find the time and commitment. All I can say is: “If
you start and then stop, start again.” Good luck.
Susan Warner is the YMCA’s Positive Health manager. For details
of how to join the YMCA’s scheme, contact ring 020 7343 184 or visit
www.centralymca.org.uk
