I found the chart below was a very interesting summary of how different activities test us.
Table 1. (Table 2 from original source). Shows the different effects of a variety of activities and training methods [1].
As mentioned elsewhere on the site, any physical activity is likely to have a beneficial effect on us so long as we approach carefully and work within our limits. Remember that working to a moderate intensity is the safest method to encourage positive physiological changes and maintain fitness.
The Table above shows that we can gain different benefits from a multitude of activities. If we want to focus on a particular element of fitness we can choose an appropriate exercise to encourage improvements. Make sure that you check that you are suitable for particular classes and sports first, if in doubt please ask. Some participants of Phase IV classes also regularly hike, cycle, play badminton and table tennis, take part in yoga, tai chi and pilates classes among other things. What works for one person may not for someone else so please ask if you are unsure when taking up something new or returning to an activity you used to do. The important part is that you self pace and work to a moderate intensity (RPE 11-13/14). If you are new to rehabilitation and in the early stages it is key to approach slowly and have patience, please try not to rush or force the issue, your ability to exercise with a good routine will improve over time and we can adjust exercises where there is discomfort or difficulty.
British Association for Cardiovascular Prevention and Rehabilitation (BACPR) for Phase IV Cardiac Rehabilitation recommends (Based on the FITT principle) that we aim for:
Cardiovascular Exercise 3 x p/week
20-60 minutes. 60-80% HRMax
(With heart rate zones double check before using the standard 220-age method of calculating as your exercise assessments from Phase 3 if recent will be far more accurate) RPE should always be the first method of measuring intensity.
RPE(11-13/14). Aerobic
[2].
References:
1. Department of Health and Social Work, The Chief Medical Offers' Physical Activity Guidelines, Principles, Physical Activity for Good Health and Wellbeing, 2019.
2. British Association for Cardiovascular Prevention and Rehabilitation (BACPR) (2016) Exercise Programming and Prescription, Fourth Edition, London
Comments