Health Information

Health Education

:::

Weight Loss Exercise Program: 4th month 代謝手術運動衛教-術後3個月

Qrcode
Print
A-
A+

Weight Loss Exercise Program: 4th month 代謝手術運動衛教-術後3個月

2024/1/2

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.

若有任何疑問,請不吝與我們聯絡
電話:(04) 22052121 分機 17665
HE-20167-E
}
Stay connected with CMUH
How to get to CMUH the map of hospital