These exercises can be modified if needed so that you are comfortable and safe. Your cardiovascular prevention and rehabilitation team may recommend 7 to 10 different exercises that are safe and will work all your major muscle groups. There are many different exercises to improve the strength and endurance of your muscles. Once you work up to two sets of 10-15 repetitions of each exercise, it will likely take you about 20-30 minutes to complete your program. This is how you should feel when you complete the last repetition of your set. Exhaustion.įor resistance training, your RPE should be between 11 and 16. Almost maximal effortĪbsolute maximal effort (highest possible). It feels very heavy and you're very yiredįor most people, this is the most strenuous exercise they have ever down. You can still go on but you really have to push yourself. Still feels like you have enough energy to continue exercising
Rating of Perceived Exertion (RPE) scale Number Rating If you feel any of these symptoms, tell your cardiovascular prevention and rehabilitation team so they can help to adjust your exercise intensity. Your last repetition in your set of exercise should feel like a rating of 11-16 on the RPE scale. Use the rating of perceived exertion scale (RPE) below to help guide you. It is important to lift the right amount of weight for you to get the best results. Follow a resistance training program set out by your cardiovascular prevention and rehabilitation team.Use a lighter weight if you cannot lift a weight without holding your breath. Avoid lifting a weight that is so heavy that you need to strain and hold your breath to lift it.Do not hold your breath! Holding your breath can increase your blood pressure during the exercise. Make sure you have a rest day in between to recover. Talk to your doctor or cardiovascular prevention and rehabilitation team before doing more. Frequencyĭo your resistance training 2-3 times per week.ĭo not do resistance training 2 or more days in a row.
This may be a sign that you have lifted too much weight or used incorrect technique. Stop all resistance training if the soreness or stiffness lasts longer than 3 -4 days. It may happen several hours after you do the exercises. Soreness and stiffness in your muscles is normal when you start resistance training. Take at least 1 day to recover between resistance training days.Cool down and stretch after the session.Take at least a 30 second rest between sets.Use the proper technique to do the exercises.The four components are interconnected and how we manipulate them within a training programme, will influence the outcome of that programme. These are four components that we can consider when creating a training programme. Walk slowly for 5 minutes before doing resistance training. The FITT principle is an acronym that stands for frequency, intensity, time and type of exercise. Important Tips for Your Resistance Training Routine Example: doing 1 set of 10 repetitions for 10 exercises.
Remember these resistance training terms:
0 kommentar(er)
