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Cardiovascular

• Large muscle based activities- cycling walking, swimming etc.

Frequency

• 3-7times a week

Intensity

• 40-70% VO2 peak

Duration

• 20-60 minutes ( or several sessions of 10 minutes )

Resistance

• 8-12repetitions
• 2days a week
• 1-3sets per exercise
• 8-10exercises

Progression


• Increase frequency
• Increase intensity
• Increase duration


Contraindications

• Avoid exercises that involve the Valsalva manoeuvre- do not hold your breath and strain or over grip the equipment

Other considerations


• Concentrate on neuromuscular development
• Deconditioned individual 40-50% VO2peak
• Total energy expenditure/ week- 300 kcals
• 2-3 flexibility sessions per week

Warning signs


• Weakness or numbness down one side
• Reduction of pain or temperature sensation
• Weakness in the face
• Severe headache or dizziness
• Problems talking and understanding others
• Problems with balance and coordination
Reduction in sensory or vibratory sensation
 
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