Postural orthostatic tachycardia syndrome (POTS) is a condition that affects the autonomic nervous system, making it difficult for the body to regulate heart rate and blood flow. Many people with POTS experience dizziness, rapid heart rate, fatigue, and exercise intolerance—making physical activity feel impossible. However, with a specialized personal trainer in Fort Collins, individuals with POTS can regain strength, improve circulation, and return to the active lifestyles they love.
Understanding POTS and Its Impact on Exercise
According to Dysautonomia International, postural orthostatic tachycardia syndrome (POTS) affects an estimated 3 to 6 million Americans, with 80-85% of cases occurring in women. One of its defining symptoms is an excessive heart rate increase upon standing—30+ beats per minute in adults and 40+ beats per minute in adolescents. This can cause dizziness, lightheadedness, nausea, and even fainting.
For many, these symptoms limit daily activities and make exercise feel out of reach. Kallie T., a young woman diagnosed with POTS at 23, experienced exactly this:
“As a very active, young individual, not being able to hike, play sports with friends, or make simple positional changes made life very frustrating. Most importantly, for my dream career, I needed to get SCUBA certified, but was unable to do so with my condition.”
Avoiding exercise, however, can worsen symptoms over time due to deconditioning. A study published by the American Heart Association indicated that structured exercise programs can help improve symptoms in POTS patients.
How a Specialized Personal Trainer Can Help
A personalized exercise program from Core Fitness and Nutrition can gradually rebuild endurance, strength, and mental confidence, while minimizing symptom flare-ups.
1. Starting With Recumbent and Seated Exercises
To reduce dizziness and blood pooling, training should begin with:
- Recumbent cycling
- Rowing machine workouts
- Swimming or water therapy
- Supine leg lifts and core exercises
Kallie’s personal trainer, Dennis Blair, took this gradual approach, starting with simple exercises on the ground before progressing to standing movements.
2. Progressing to Upright and Functional Movements
As endurance improves, clients can transition to:
- Incline walking
- Chair-assisted squats
- Resistance band exercises
- Low-impact strength training
Kallie shared:
“Dennis does a great job creating a plan to help me progress with my physical activity. He is exceedingly thorough and thoughtful when it comes to my specialized training plans. We went from simple exercises on the ground to standing and jumping!”
3. Strengthening the Legs and Core
Since POTS causes blood to pool in the lower extremities, strengthening the legs and core helps improve circulation and reduces symptoms. Key exercises include:
- Calf raises
- Leg presses (seated or lying down)
- Glute bridges
- Core stabilization exercises
4. Implementing Cardiovascular Conditioning
Studies show that progressive cardiovascular training improves autonomic function. The best approach follows a reclined-to-upright progression, moving from:
- Recumbent cycling
- Rowing
- Walking
- Low-impact standing exercises
5. Hydration and Circulation Support
Since low blood volume can worsen POTS symptoms, clients should focus on:
Increasing fluid and salt intake (under medical guidance)
Wearing compression garments to improve circulation
Taking breaks and avoiding overheating
The Importance of a Personalized Approach
Each POTS patient experiences different triggers and tolerance levels. Working with a trainer who understands autonomic dysfunction ensures:
- Longer warm-ups and cooldowns to stabilize the nervous system
- Avoiding rapid position changes to prevent dizziness
- Encouraging self-pacing and symptom awareness
Kallie’s success is a testament to the power of specialized training:
“I’ve been working with Dennis for roughly one year now, and WOW, what a difference it has made! Dizzy spells and lightheadedness are now infrequent and I’ve been able to get back into rock climbing, riding my bike, moderate hiking, and even getting out of bed in the morning. Plus, I’m so close to being cleared for SCUBA diving!”
Regaining an Active Lifestyle With POTS
While postural orthostatic tachycardia syndrome presents challenges, it does not mean giving up on fitness. With a structured, symptom-sensitive program, individuals can overcome exercise intolerance, rebuild strength, and improve circulation.
For those needing POTS treatment in Fort Collins, working with a specialized personal trainer who understands autonomic dysfunction can be life-changing. Just as Kallie regained her active lifestyle, others can too—with the right guidance and dedication.
At Core Fitness and Nutrition, we are thrilled to help Kallie and others like her who are ready to reclaim their lives from the symptoms of POTS. Curious to learn more about how a safe and effective personal training program can help you? Get in touch with us today!