Regaining muscle mass after covid

[jsp5642]

Hi,

I wondered if anyone might know which exercises we should do to regain muscle mass on the upper legs, that was lost during covid infection?

I had covid during the first wave and I lost 19lbs in the first week (from 10st 6lb normal weight, and I'm 5' 10" tall). The weight didn't go back on after the infection went away. Over the last year I've been trying to eat lots and do load-bearing exercise to get it back on (mainly gardening as exercise, my local neighbourhood is not great for walking).

It's more than a year now and I am still pretty steady at 9st 6lbs, which is a full stone below my normal pre-covid weight. I'm a bit confused about it because my calf muscles are still the normal size as are my forearm muscles, and my abdomen is the proper round shape. I'm starting to wonder where the weight went from.

I tried looking in the mirror and I think it is the top half of my legs that are thinner. When I put my feet together my legs do not touch in the middle above my knees and it was never like that before. Previously my legs always touched in the middle all the way from my knees up.

I was just thinking though, I wonder if there are specific exercises that a person could do to build up those particulate leg muscles that are above the knees, and I wondered if anyone might know?

I have been to see my GP and all blood tests are fine.

Thank you very much for thinking about it.

I just worked out online and I think maybe this is the thing?

www.fitneass.com/best-thigh-workouts/

My husband could barely stand when he got out of bed and had to shuffle up and down the stairs on his bum. The problem was the muscles in the tops of his thighs too. Climbing stairs, a bit more every day soon got him back on his feet.

Squats and lunges will target your quads and hamstrings

Thanks I will try squats and lunges.

coogee - I was the same. Took a week of practise to get walking again.

I just read about squats and it seems as though they're a lot like running up the stairs two steps at a time. Maybe I could just start doing that all the time?

Are you still experiencing post viral fatigue or symptoms?

I would invest in a set of dumbbells and do some of the lower body workouts from here www.fitnessblender.com/

Sorry but why the concern?

If you feel fit then why try to gain weight?

But if you do, gardening and walking (or any aerobic exercise) isn't going to put muscle mass on. Do some resistance training (weights).

Best to see a physio

I just read about squats and it seems as though they're a lot like running up the stairs two steps at a time. Maybe I could just start doing that all the time?

That's exactly what my husband did.

IAmAWomanNotACis - Yes I feel totally rubbish. Really struggling post-covid and the vaccine 8 weeks really put the tin lid on it. I'm only able to eat potatoes, rice, bacon and sprouts at the moment. #thrilling.

I have balance issues, so running up the stairs is a good option. Squats would not really work for me unfortunately.

My GP's brilliant and I'm seeing a psychologist to try to resolve pre-existing anxiety problems/IBS so we're on the case, but yes, in summary, I feel like garbage.

OP if I were you, I'd forget about weight for now. I think you'll be better served doing cardio training - any type will do - alternate your workouts between interval training (short bursts of intense activity with rest in between) and stamina training and over time build up both.

I promise you that after a few sessions that "garbage" feeling will go. Cardio increases your dopamine levels - leading to reduced stress, anxiety, beating back depression and elevating general mood.

adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety#:~:text=Scientists%20have%20found%20that%20regular,to%20stimulate%20anti%2Danxiety%20effects.

justwanttodanceagain - thanks that's really helpful. I'll give it a go. I could do with some happy neurotransmitters right now. Really a lot actually.

I've got an exercise bike so I can use that for the intense workouts, and use gardening for the stamina. I would really enjoy that.

Thank you very much, that is really helpful.

I still have bouts of fatigue after covid so cant face the gym yet....dont want to catch another dose there anyway....i have sessions of acupuncture which shift the fatigue....have been building up walking each day so far.

That sounds really sensible earsup.

I'm struggling with a weird combination of chronic exhaustion and chronic adrenaline rush. It's really hard to know whether to rush around and burn off all the adrenaline, or sit still and avoid the boom and bust cycle. I've ended up alternating heavy digging with lying on the living room floor, which seems to be okay ish at the moment.

I just spent about an hour and a half walking up and down the garden and it did feel good and the right muscles in my legs hurt now. Yay!

@jsp5642

justwanttodanceagain - thanks that's really helpful. I'll give it a go. I could do with some happy neurotransmitters right now. Really a lot actually.

I've got an exercise bike so I can use that for the intense workouts, and use gardening for the stamina. I would really enjoy that.

Thank you very much, that is really helpful.

Whatever you choose to get your exercise - your heart rate is crucial. www.allinahealth.org/health-conditions-and-treatments/health-library/patient-education/helping-your-heart/healthy-living/exercise/measuring-how-your-heart-reacts-to-exercise

For general cardio you want at least 60% of maximum - If you do high intensity interval training, you're aiming for to hit a much higher heart rate, but only briefly - it's the great thing about this type of exercise - it does so much good in very little time.

Some good examples here
www.womenshealthmag.com/uk/fitness/workouts/a707801/hiit-workout-at-home/

In particular check out the 5 minute one - it may seem ridiculous that 5 mins will make a difference, but provided that you push yourself to the limit I promise you it works!

That's really interesting, thanks. I read a bit about this on a CFS website. It said that it was okay to do intense exercise as long as I didn't push my heart rate above 100, and I tried it on my exercise bike and it was fine.

Then I found another weird thing. If I start cycling and just go at a calm enjoyable pace, then I potter on for a few minutes, and then suddenly I get a massive rush of energy in my legs and they sort of sprint cycle for a minute or two, as if it's what they've wanted to do for ages. Then they suddenly stop after not very long at all. It feels really good though.

I suppose if I keep doing that then the sprint section will get gradually longer until I am doing the thing in your second link, will it?

I really enjoyed my long walk today too. Our neighbourhood is not great for long walks, so I just walked up and down the garden for absolutely ages and it was good.

I'm struggling badly with anxiety and loss of appetite at the moment, which has been made massively worse by the vaccine (I had no idea a vaccine could do that). It's nine weeks and counting, so if I could make things better with some exercise that would be really helpful. Thanks!

I had a bash at my new exercise plan today and ended up doing 11000 steps in the garden with my pedometer and also 5 minutes at 120bpm on my bike.

It did feel good, but stopping doesn't feel good (anxiety, which is very heightened at the moment post-vaccine). Might need to keep walking forever!

Try listening to a podcast while you’re waking. Then leave it on when you’ve finished your walk. Could help with the anxiety.

Try this workout by Lucy Wyndham Read:

It's only 10 minutes, but if you do it almost every day, you'll soon notice increased muscle strength in your thighs and glutes.