• Mode or type of exercise that you will do
• Frequency or how often you should exercise
• Duration or how long you should exercise
• Intensity or how hard you should exercise

Mode
The type of exercise you do is called the mode. As was discussed earlier, aerobic exercise is best for improving cardiovascular fitness and preventing heart disease. The CHAMPS staff member will tell you what kind of exercise to do. This may include walking or stationary biking at home and using a treadmill, stationary bicycle ergometer, Air Dyne bike, arm ergometer, recumbent stepper, or elliptical trainer in our exercise laboratory. The staff will instruct you in how to correctly use the equipment.

Frequency
Exercise must be done regularly in order for you to receive the benefits discussed earlier. You should exercise at least 5 times a week, up to 7 days per week for cardiovascular fitness and weight loss. You can allow your muscles one or two days a week to rest. Try not to miss more than one day at a time.

_________ times per day or week

Duration
Your exercise prescription will include how long you should exercise. You may start exercising only a few minutes a day. As you get stronger, you can build up to 30-60 minutes of continuous exercise. The duration will include a warm up, training, and cool down.

Warm up.
Warm up is a term used to describe a variety of activities that prepare the body for exercise. It can include stretching and light exercise and should last 5-10 minutes.

Training.
This is the period of exercise which you will be working your hardest in your target heart rate zone. The duration of training will last from 20-45 minutes.

Cool down.
The cool down phase of exercise prevents blood from pooling in the lower extremities, which can reduce blood return to the heart. Such a reduction can cause a drop in blood pressure, lightheadedness, fainting and abnormal heart rhythms. Cool down exercises also allow circulation to be maintained, promoting the removal of waste products associated with the development of muscle soreness. Cool down should last 5 to 10 minutes.

Intensity
The CHAMPS staff will help you understand the intensity or how hard you should exercise and help you adopt a comfortable level of effort. The intensity can be based on your heart rate or a certain level of exertion.

Target Heart Rate
There is a certain intensity or vigorousness of exercise which is enough to condition the heart muscle and cardiovascular system leading to physical fitness, but is not overly strenuous. This is a target zone. Your target heart rate may be based on the results of your treadmill test or your exercise tolerance evaluated in the exercise laboratory.

Walking Speed = Mph or Mins/mile

METS
A MET, which stands for metabolic equivalents, is the amount of energy used by the body to perform an activity. One MET corresponds to the amount of energy used when sitting at rest. The intensity of exercise can be based on a certain MET level. MET values increase as more strenuous activity is performed. The CHAMPS staff will tell you what MET level you should be able to tolerate for exercise, work and recreation.

Rating of Perceived Exertion (RPE)
This scale is used to estimate the degree of effort for an exercise or activity. This rating should be your total amount of exertion combining all sensations and feelings of physical stress, effort and fatigue.

How to Check Your Heart Rate or Pulse
Once you start exercising, check your pulse regularly. Practice this before you start your exercise program.

• Place your first two fingers on the thumb side of the wrist.
• Count your pulse for ten seconds; begin counting with zero.
• Multiply by six to get your heart rate per minute or look at the chart below. You will be asked to take your pulse at rest and during peak exercise.

Heart Rate Conversions

Warnings of Exercise Intolerance

• Excessive fatigue
• Chest discomfort
• Shortness of breath
• Irregular pulse
• Nausea or vomiting
• Lightheadedness
• Pain in teeth, jaw, neck, shoulders, arms, or back
• Headache
• Dizziness
• Unusual joint or muscle pain

If you develop any of these symptoms during exercise or activity, let your CHAMPS staff know. If you are at home, discontinue exercising and, if symptoms persist, inform your physician. You should not exercise if you have forgotten to take your medication, if you are ill, or have a fever.

Exercising with a fever places an unnecessary strain on your heart. When you exercise, more than 70 percent of your energy is changed into heat. To keep your body from totally overheating, your heart must pump large amounts of blood from your overheated muscles to your skin, where the heat is released.

Another major problem to contend with is dehydration, one of the major unpleasant effects of a fever. Exercising under these conditions can drive your body temperature up even further. This can lead to fatigue, symptoms of heat exhaustion including dizziness, nausea, blurred vision, and even stroke. The unconditioned or inexperienced exerciser can be especially susceptible to the harmful effects of a fever.

Even exercising when you have a cold is not recommended. Your body has to work extra hard to fight off the viral infection. The demands placed on your body by exercise simply compound the problem. Another factor which should be considered is when cold viruses invade your muscles, your strength and endurance are reduced. As a result, you increase your risk of being injured when you exercise with a cold. A viral infection also makes your muscles use oxygen less efficiently, thereby causing you to fatigue more quickly.

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