ST = Strength Training: 10-15 repetitions per exercise
AT = Aerobic Training: 60-90% of HRMax = Maximum Heart Rate
Safety Modifications
- Slower training progression
- Longer recovery between sessions
- Machine weights, stretch bands, or light dumbbells for strength training
- Avoid high-impact activities.
- ST: 10-15 repetitions per exercise
- AT: 50-75% of HRMax
Safest and most effective exercise choices AT
- Running-jogging
- Bike, row, swim
- Aerobic dance
Safest and most effective exercise choices ST
- Free weights
- Standard push-ups
- Abdominal curls
Sports
- Basketball, soccer
- Racquet Sports
AT
- Running-jogging
- Bike, row, swim
ST
- Free weights
- Knee push-ups
- Abdominal curls
- Back extensions
Sports
- Golf, Tennis, bowl
AT
- Fitness, Walking, Hiking
- Bike, water exercises
ST
- Machine weights, dumbbells, ankle weights, stretch bands
- Wall push-ups, chair rises
Balance/mobility training
- Stair ascent/descent
- Single leg balance with chair
- Tai Chi, Yoga
AT
- Fitness, Walking, Hiking
- Bike, water exercises
ST
- Machine weights, dumbbells, ankle weights, stretch bands
- Wall push-ups, chair rises