Why does traditional exercise like squats or "hustling" often cause a crash for people with Long COVID or POTS?

Traditional high-intensity or "heavy" compound movements demand significant energy from the mitochondria, which act as the cellular power plants. In conditions like ME/CFS and Long COVID, these mitochondria often struggle to produce energy efficiently. Pushing through fatigue can trigger Post-Exertional Malaise (PEM), a systemic flare-up that occurs because the body cannot recover from the exertion. Research suggests that for these individuals, "hustling" actually causes physiological tissue damage and metabolic waste buildup, such as lactic acid, much faster than in healthy individuals.

What is the benefit of performing exercises while lying down or reclined?

Exercising in a recumbent position, such as lying on the floor or using a recumbent bike, removes the stress of gravity. In dysautonomia, standing causes blood to pool in the lower extremities, forcing the heart to beat faster to compensate for low blood volume. By staying horizontal, you increase "stroke volume," allowing the heart to fill more completely and pump blood more efficiently without triggering a "fight or flight" sympathetic nervous system response. This allows for cardiovascular strengthening and muscle toning without the "panic" of a spiking heart rate.

How can focusing on the "deep core" help manage symptoms like a racing heart?

Training the deep stabilizing muscles, specifically the transversus abdominis, helps the body maintain posture with less effort. These muscles are primarily made of Type I slow-twitch fibers, which are energy-efficient and fatigue slowly. When the core is stable, the autonomic nervous system doesn't have to work as hard to manage blood flow and posture, resulting in less stress on the heart and a lower overall heart rate. This "internal corset" essentially optimizes the body's background processes so it has more energy left for daily activities.

Why is the pool considered a "magic environment" for those with dysautonomia?

Water provides hydrostatic pressure, which acts like a full-body compression stocking. This pressure physically pushes blood from the lower extremities back toward the heart, preventing the venous pooling that makes standing difficult. This allows patients to perform higher-intensity movements or "water walking" with a much lower heart rate than they would experience on land. Additionally, the water provides multi-directional resistance for muscle toning while being low-impact and safe for those with joint hypermobility.

What does a "graded" approach to exercise look like over a three-month period?

The process begins with a "Foundation Phase" in Month 1, focusing on floor-based movements like leg lifts and diaphragmatic breathing to regulate the nervous system. Month 2 is the "Reconditioning Phase," introducing seated resistance and recumbent cardio, such as a rowing machine or recumbent bike, while monitoring exertion levels. By Month 3, the "Integration Phase," the individual gradually increases the duration of exercise and introduces small amounts of upright activity. This slow progression allows for structural changes in heart mass and blood volume while avoiding the "crash cycle" caused by overexertion.

Training with POTS: From Atrophy to Strength

32 min

22 sources

3 mars 2026

Health Personal Development Self Help

Discover a science-based, three-month roadmap to rebuild muscle and tone your body without triggering crashes. Learn how to navigate exercise with Long COVID and dysautonomia by prioritizing nervous system regulation over intensity.

Meilleure citation de Training with POTS: From Atrophy to Strength

It’s not 'low motivation' to do these things; it’s high intelligence. You’re moving from 'pushing through the pain' to 'working with the flow' by sneaking past the nervous system's alarm bells.

Cette leçon audio a été créée par un membre de la communauté BeFreed

Question posée

I have long covid, POTs, ME/CFS, dysautonomia, etc. I want to work out but haven’t in awhile. I have a lot of muscle atrophy. I want to get fit in three months but don’t know how to . I have some limitations due to my autoimmune disorders but want to find a really great program that gets my abs (flabby) and legs (cellulite and flab and spider veins) looking really good. I am inconsistent and have low motivation and don’t even know what to do or where to start

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Miles

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"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

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@Chloe, Solo founder, LA

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"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

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"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

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"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

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"It is great for me to learn something from the book without reading it."

@OojasSalunke

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@Leo, Law Student, UPenn

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"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

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"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

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"It is great for me to learn something from the book without reading it."

@OojasSalunke

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@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

1.5K Ratings4.7

Commencez votre parcours d'apprentissage, maintenant

Training with POTS: From Atrophy to Strength

32 min

22 sources

3 mars 2026

Health Personal Development Self Help

Meilleure citation de Training with POTS: From Atrophy to Strength

It’s not 'low motivation' to do these things; it’s high intelligence. You’re moving from 'pushing through the pain' to 'working with the flow' by sneaking past the nervous system's alarm bells.

Points clés

Training Beyond the Crash Cycle

0:00

Lena: You know, Miles, I was talking to someone recently who’s dealing with Long COVID and POTS, and she’s just exhausted—not just from the illness, but from the guilt of seeing her muscles atrophy while she’s stuck on the couch. She wants that "toned" look for her legs and abs in three months, but every time she tries to push, she crashes.

0:19

Miles: It’s such a heartbreaking cycle. But here’s the counterintuitive part: for someone with ME/CFS or dysautonomia, traditional "heavy" compound moves like squats can actually be the "no-go" zone because they demand too much energy from struggling mitochondria.

0:36

Lena: Right, it’s not about a lack of motivation; it’s a physiological hurdle. It’s fascinating that research shows one-on-one virtual PT can be just as effective as in-person care, especially when it focuses on regulating the nervous system rather than just "pushing limits."

0:52

Miles: Exactly. Let’s explore how to bridge that gap between wanting to feel fit and respecting a body that needs pacing over intensity.

Setting the Internal Compass for Sustainable Progress

The Mechanics of Blood Flow and Gravity

The Invisible Battle of Mitochondrial Energy

Building the Foundation from the Floor Up

The Power of the "Water Gym"

Transitioning from Horizontal to Vertical

The "Reflective Coach" Playbook for Consistency

The Practical Playbook: A Three-Month Roadmap

Closing Reflections on the Journey Ahead

Cette leçon audio a été créée par un membre de la communauté BeFreed

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Decouvrez comment BeFreed est discute sur le web

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

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"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

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"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

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"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

Cree par des anciens de Columbia University a San Francisco

BeFreed rassemble une communaute mondiale de plus de 200 000 esprits curieux

Decouvrez comment BeFreed est discute sur le web

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

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"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

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Commencez votre parcours d'apprentissage, maintenant