Weight Training Builds Better Health

For people living with HIV, a good trip to the gym can do far more than just pump up those biceps. The infection can cause physical problems from insomnia and fatigue to "wasting" and fat redistribution while building up confidence and a positive body image.

The benefits are more than physical. Several studies have proved what regular gymgoers have always known: working out counters depression. The reason is that lifting weights releases endorphins, a substance your body produces that has a similar effect to mood-altering drugs.

Research is disproving the commonly held assumption that running a few miles is better at burning body fat than weight lifting. Not only does this disprove the stereotype of the oversized gym rat, but according to a study done in Copenhagen, only strength training reduces total body fat in HIV-infected patients with lipodystrophy, that unsightly side effect of some HIV meds that causes pockets fat -- often at odd places and always unnatural looking.

Of course, for many people with HIV, gaining too much weight and increasing body fat aren't their principle concerns. Rather, it's the exact opposite. In Africa, AIDS is widely known as "the wasting disease," because advanced HIV prevents the body from retaining body mass.

Not everyone can use the meds that help ward off wasting. Many discovered that one of the best ways to counter wasting is the same "juice" that Sylvester Stallone and Arnold Schwarzenegger used to bulk up.

Back in the early '90s, a few doctors realized that the same reason why bodybuilders take them -- to gain thick muscle mass quickly -- could be a lifesaver for patients who were rapidly losing weight. "Juice" not only helped HIV-positive patients live longer and fuller lives; as they bulked up, they helped change the look of HIV.

As administered by a doctor, steroids can indeed be helpful. But the negative side effects that dog bodybuilders are that much greater for people with compromised immune systems. Among many other things, they can inhibit Vitamin D metabolism and interfere with meds.

Another reason why doctors may prescribe steroids is for those men whose testosterone level is dangerously low, another side effect of HIV. Vergel has used testosterone replacement effectively for years and has written a whole book about it.

Who Shouldn’t Work Out?

There are three categories Nelson Vergel, the founder of PoWer USA, an HIV-wellness non-profit organization, puts HIV-positive people into when he discusses weight training. Himself HIV-positive for 30 years, Vergel breaks it down to: those whose health is failing; long-term survivors; and those whom Vergel calls the"newbies."

If you're not in good health, or you're not reacting positively to various drug cocktails, you need to engage in exercise only under medical supervision.

People who have been living with HIV don't have to worry about injury or illness as much as the side effects of the disease getting in the way. "The long-term survivors, have issues like more inflammation, more joint aches. Vergel said. "Some of us may have neuropathy, which is pain in the hands and feet."

The workout regimen for "newbies" can usually be the same one as anyone else's. People who contracted HIV today have the additional advantage of not being exposed to the toxic drugs that once were the only way to try to prevent full-blown AIDS.

"We used to treat people early and hard, with toxic drugs," Vergel said. "Now we're treating people with better drugs that aren't as toxic. So for the young generation, life is a little easier, and they can have an undetectable viral load and work out and move on with their lives."

That said, HIV and the meds that fight its spread can bring with them side effects that impact a solid workout regimen, like joint ache, fatigue, and pain and weakness in the feet in hands. The key is learning the difference between soreness and injury.

Soreness is a part of any weight training, especially at the beginning. Pain that endures and affect your daily routine means you've overdone it. The best cure is usually a few days off.

Anyone planning on hitting the gym needs to keep safety first. Stacking the barbells with so much weight that your form is terrible won't impress anyone. Instead, concentrate on low-impact workouts: more reps, less weight, which focuses on gaining muscle tone.

Fatigue is another potential side effect of HIV and its attendant meds. A jolt of caffeine may be enough to get you going. Aside from a Starbucks grande, there are plenty of "energy drinks" whose basic ingredient is caffeine to give you a proverbial shot in the arm.

As for supplements, Vergel recommends vitamin D. It's key for bone density, which can help ward off workout injuries. And some HIV meds reduce the vitamin D in your body.

Whey is a great source of protein, and studies have shown it can increase the body's production of T-cells. Many commercial protein powders use whey as their base.

Taking creatine, a naturally occurring substance in the human body, in powder or pill form has become increasingly popular in recent years as a legal and effective bodybuilding supplement. But know that at least one study suggests it has no benefits for people living with HIV.

You should also be aware that the Food and Drugs Administration does not regulate protein powders, energy drinks and supplements. A controversial new comprehensive study found that many supplements not only contain only trace amounts of what is claimed on the label, but also some contain none at all -- and some even contain substances that are harmful.

Because of possible interactions with meds and for a host of other reasons, all pozzers need to consult their doctors before using any supplement. And, even if you're healthy and your viral load is undetectable, you should probably still discuss it if you haven't lifted weights for a long time.

Chances are, your doctor will probably encourage you, becaue he knows that most people cannot only weight train safely and effectively but also derive a host of benefits from it, physical and mental. Today, there's no reason why having HIV should prevent having the body you want.

Cyd Zeigler is the co-founder of Outsports, the pioneering LGBT sports website and the LGBT Sports Coalition. Media where he has been a vocal advocate for out-athletes include Playboy, CNN, MSNBC and SB Nation.

This story is part of our special report: "Keeping Fit with HIV". Want to read more? Here's the full list.