PHYSIO FACTS: Cardiovascular Exercise and Endurance Rehab Tips
Did you know…
Cardiovascular exercise and endurance training has a very positive effect on the body. Why do we do it? Well in the physical sense, you can lose weight, lower your blood pressure, improve your circulation and much more. But not only that, mentally, it can be a time to unwind and relax, and you can feel good about yourself that you’re trying to become more healthy.
The term ‘cardio’ is kind of vague, and often people think of treadmill jogging when they think of the term. Actually though, cardio training is also done with other equipment such as a bike, elliptical or WAVE machine. You can even use weights in your program, and have it still be cardio related!
General Cardio and Endurance Tips:
Frequency: about 3 times per week
Intensity: moderate intensity, 65% of your resting heart rate, 12-15 repetitions (if using weights)
Type: treadmill, biking, elliptical, vibrational plate, free weights, resistance bands
Time: 30 to 40 minutes of exercise time
Perform exercises that are deemed safe by your physiotherapist
The only other advice is to make it fun - whether it means creating a game of how many bicep curls you can do, watching television while on the walking on the treadmill or listening to music while doing your balancing exercises. If you’re going to be spending 30 minutes doing something, you may as well have fun with it!
It’s totally understandable that these things can be confusing. Let your physiotherapist structure a program that works best for you! Sometimes all you need is good exercise training advice, and nobody understands the body better than your physio. Especially if you have coverage through your insurance and never use it – it’s well worth a visit!
Amish Patel, Registered Physiotherapist
Hons. B. Kin, M.Sc.PT