4th month
- Objective: Should resume previous exercise habits. Increase aerobic exercises and include basic muscle training.
- Moderate-intensity aerobic exercise, 30-60 minutes, 3-5 times a week; or 150 minutes a week.
- Basic aerobic exercises +muscle training and full body stretching
- 2~3days uncontinuous resistance training.
- Warm upàAerobic exerciseàcool downàfull body muscle trainingàstretching.
IMPORTANT
- Perform low impact and low resistance exercises, continue to increase exercise duration every week.
- Moderate intensity should result to panting, soreness, and sweating.
- Be mindful of proper posture at all times.
- Exercise may result in delayed onset muscle soreness.
Lower Body exercise: Quadriceps exercise
- Slowly extend knee with dorsiflexion.”
- Maintain a straight back and thighs on the chair.
- Suggests: 15 reps, 3-6 sets per leg every day.
Wall Push-up
- Keep both feet planted firmly on the floor. Do not lift or shuffle feet during push-ups.
- Tighten abdominal muscles. Slowly bend elbows and lower upper body towards the wall.
- Lower body to a count of four. Inhale in while lowering body.
- Keep back and hips straight while lowering the body.
- for one or two seconds once chest and/or chin is touches the wall.
- Suggested routine: 8-15 reps per set, 1-3 sets daily, every 2-3 days a week.
Core Muscle Exercise: Lying Knee Raises
- Tighten abdominal and thigh muscles. Keep upper body and hip on the floor.
- Keep knees bent at 90 degrees.
- Do not hold your breath.
- Recommendation: Hold for 15-30 seconds per set, 3-6 sets daily.
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