General exercise guidelines
- All physical activity is important, however, there is more benefit with moderate-to-vigorous exercise for bouts of 10 minutes or more.
- For most people, the goal is to accumulate 150-300 minutes of moderate to vigorous cardio-based exercise per week, in addition to resistance training 2-4 times per week.
- Cardio-based exercise includes large muscle groups and causes a sustained increase in your heart rate for at least 10 minutes. Options for cardio-based exercise include: walking, cycling, using the elliptical, rowing, aerobic classes, using aerobic equipment, swimming, and aqua fitness classes.
- Resistance training is designed to improve the strength and endurance of the working muscle groups. Options for resistance training include dumbbells/hand weights, tubing, resistance bands, bodyweight exercises, and resistance training equipment.
How to monitor your intensity
- When it comes to exercise, monitoring your intensity is very important.
- You can monitor your exercise intensity by checking your heart rate, and by using the Rating of Perceived Exertion (RPE) scale.
- To check your heart rate manually, follow these steps:
- Place your middle and pointer finger on the thumb side of the wrist.
- When you feel a pulse, count the number of beats you feel in 10 seconds.
- Multiply the number by 6 to determine your beats per minute.
- Some individuals prefer technology-based options for checking their heart rate. These options are available online, at most box stores and fitness stores. You may also be able to download an application to your phone to check your heart rate. If you choose to do this, always read the terms and conditions of the application before downloading.
- The Rating of Perceived Exertion (RPE) scale can be found on your exercise diary and is a scale from 6 to 20. Use the RPE scale to rate how difficult the resistance training felt, and how difficult the cardio-based exercise felt.
- Each week, you will be asked to fill out an exercise diary. The exercise diary can be downloaded from our website.
- To complete the exercise diary, follow these steps:
- Under the Date column, record the date of the day you exercise.
- If you complete resistance training (RT), put a checkmark or X under the RT column. If you have not completed resistance training (RT), leave this box blank.
- Report how difficult the resistance training (RT) was for you by indicating under the RPE column (the column to the right of the RT column). If you have not completed resistance training (RT), leave this box blank.
- If you complete a cardio-based exercise, such as walking, cycling, using the elliptical, etc., write this under the Cardio column.
- Record the distance you completed under the Distance column.
- Record the minutes of cardio-based exercise under the Minutes column.
- Record your resting, exercise, and cool down heart rate under the Heart Rate columns.
- Your resting heart rate is your heart rate before you start exercising.
- Your exercise heart rate is your heart rate during or at the very end of your exercise (before you cooldown).
- Your cool-down heart rate is your heart rate after your cool down.
- Record how difficult the cardio-based exercise was for you by indicating under the RPE column (the column to the right of the heart rate column).
- If you have any comments, record them in the comment section.
- If you have a smartphone or tablet, you can enter your exercise data on the cardiologica app.
- Ask your Exercise Therapist to get set up on the app.
- Once you are logged into the app, your exercise data will be sent directly to your Exercise Therapist.
- Once you are initiated on the cardiologica app, use the exercise icon to enter your exercise data.
- To add a new entry, press the green plus sign (+) at the bottom of the screen. You will now see a calendar. Press the date you would like to enter your exercise data for.
- Select the mode of exercise you completed. If your exercise mode is not listed, press “other”.
- Enter in your exercise speed, distance, duration, heart rate, effort level, and any other comments. You must enter in your duration (time) for this entry to be saved. When you are done, press the green checkmark to save.
- To enter in resistance training, press the green plus sign (+) at the bottom of the screen. You will now see a calendar. Press the date you would like to enter your exercise data for. Select “resistance”.
- Enter in your effort level. When you are done, press the green checkmark to save.
- For more information and to see a demo of the Cardiologica app, click here.
For more information speak to your Exercise Therapist.