Iowa CHAMPS: Cardiac Rehabilitation Guide: Exercise
Activity Log
Peer Review Status: Internally Peer Reviewed
First Published: Unknown
Last Revised: October 2004
Exercise:
Aerobic exercise is the best kind of exercise to improve your cardiopulmonary fitness. The exercise should be long lasting and continuous rather than a short burst of maximum effort.
Warm up:
It is important to prepare the body for exercise. This includes stretching, calisthenics and lower intensity aerobic exercise than the training intensity.
Training:
Use RPE Scale, target heart rate and specified training intensities.
Cool down:
Cool down is important to prevent muscle soreness and a drop in blood pressure, which can lead to light headedness, fainting, abnormal heart rhythms. Use a lower intensity than the training intensity.
Frequency (How often)
____________ times per day or week
Duration (How long or how many minutes)
| Warm-Up |
Training |
Cool-Down |
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Intensity: (How hard)
| Target Heart Rate: |
beats/minute |
| RPE (see scale) |
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| Mode |
Warm-Up |
Training |
Cool-Down |
| Treadmill (mph/%) |
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| Stairmaster (level) |
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| Bike (watts/kps) |
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| Airdyne (level) |
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| Other |
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| Walking Speed = mph or minutes/mile |
Daily Aerobic Log
Points to Remember
- Your workout schedule will be dependent on the following:
- personal preference
- job and family responsibilities
- availability of exercise facilities and weather
- energy state and time of day
- Regardless of your daily obligations or priorities it is important to your mental and physical health to find time for activity. Think in terms of functional, formal or recreational activities. Listed below are some examples.
| Activity |
Functional |
Formal |
Recreational |
| Walking |
Up stairs
While pushing a cart
While mowing lawn
On errands
With the dog |
With a club
On a treadmill
In a race |
While golfing
On a hike
In the park |
| Swimming |
While taking lessons
While teaching lessons |
Laps in a pool
In aqua aerobics
With a club |
While snorkeling
While scuba diving
Water volleyball
Pool games |
| Bicycling |
To work
On errands |
Exercise bike
With a club
In a race |
On a tour
On RAGBRAI
In the mountains
At the park
With family in neighborhood |
| Dancing |
While teaching dance or aerobic dance
While taking lessons |
In aerobic/dance classes
Home with a video tape |
At night club
Dance hall
Celebration
Social gatherings |
- Maintaining the enthusiasm and keeping with an exercise program will be challenging. Ways to help this include:
- Set realistic goals.
- Reward yourself.
- Identify a support system.
- Allow a day or two break when you are feeling signs of "burnout."
- Consider it a relapse not a failure if you do get out of a regular exercise pattern.
- Vary the activity to facilitate training and prevent boredom.
- Involve your family and friends.
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