Exercise Program
Stretches
Stretching exercises are designed to gently lengthen large muscle groups to improve overall flexibility and muscle efficiency. Stretching on a daily basis will make you feel more agile and will improve your ability to exercise. It is often uncomfortable but becomes easier with time. Stretching should always be done slowly and gently. A sustained prolonged stretch will provide the best benefit. Do not use bouncing or jerking motions when stretching. Stretching may be done daily without harm, however it is important to consult a health professional about a stretching program if you have any health problems or if you experience any persistent discomfort or joint pain with these activities.
Strength Training
Strength exercises are designed specifically to strengthen certain muscle groups. Always do exercises slowly and use the appropriate amount of weight. Weight should be increased only when you can easily do 3 sets of 8-10 repetitions without fatigue. You should increase weights in small increments to avoid injury and undo soreness. It has recently been documented that certain types of antibiotic medications as well as corticosteroids (prednisone) may increase your risk of muskuloskeletal injury (i.e. sprains or strains) with heavy weight lifting. If you are currently on medications of this sort, consult your physician before beginning or increasing your activity.
Lower Extremity Endurance Training
Endurance training makes your muscles (including your heart) more efficient and better able to work. You will be able to do more activity for longer periods of time with greater ease. Endurance training includes "aerobic" type activities such as treadmill walking, stationary bicycling, or free walking.
The American College of Sports Medicine recommends 20-30 minutes of continuous exercise 3-5 times a week for optimal cardiovascular and pulmonary benefits. Interval training or exercising for shorter times may be necessary initially until tolerance is achieved. Four 5 minute intervals with rest periods may be a more realistic goal to start. Intensity (speed, resistance, and incline) should be determined using a controlled graded exercise test performed by a physician. It is important to consult your doctor before beginning any new exercise program.
Upper Extremity Endurance Training (Arm-R-Cise)
Arm endurance training may be done supported (using an arm ergometer, "UBE", or arm crank) or unsupported (arm calisthenics or "arm-r-cise"). It should also be continuous for at least 15 minutes, 3 times a week. Initially interval training or exercising for shorter times may be necessary until tolerance is achieved.
Three 5 minute intervals with rest periods may be a more realistic goal to start. General recommendations for supported arm endurance are to begin with little or no resistance (tension). When 15 minutes of continuous exercise is tolerated, progress by adding small increments of resistance in the middle portion of the exercise.
Always include a warm up and cool down period at a lower resistance for all endurance types of training. When doing calisthenics unsupported, build up to 15 minutes and once this is tolerated, add small hand weights (1/2-1 lb.) in each hand. You may find it necessary to return to interval training in order to tolerate the increased challenge.
