Created on: March 15, 2003
recommended cardiovascular, strength, and flexibility exercise programs for the population
people with ms can be divided in to 3 groups for exercising, 1.independent 2.independent with assistance of crutch, cane or walker 3.wheelchair mobile Aerobic for many people with ms, cardiovascular exercise activities may be unsuitable for them. in that case anaerobic activities six days a week may be the best before beginning the aerobic activity you should spend 5- 10 minutes preparing your body. a very light workout should be done to warmup. a light full body stretch should be performed for a minute for each major muscle group. using the type of aerobic exercise that suits you best, begin very slowly and check your pulse every 2 minutes increasing the rate of exercise till target heart has been reached. In starting from scratch or if you have difficulty exercising continuously, break the exercise into smaller intervals of a few minutes with rest periods between. These rest intervals allow you body to recover from exercise stress the cool down. do not stop suddenly after vigorous exercise, this may restrict or alter blood flow and this reduced blood flow may result in dizziness, faintness or nausea. slowly stretching the muscles at this time is helpful in maintaining flexibility or gaining range of motion and preventing muscle soreness. Strength and flexibility alternating days from strength and flexibility and aerobic training. the resistance chosen should be heavy enough to allow you to perform the exercise 5 to 10 times. circuit training is good. can be performed inside or outside. things to remember check with your doctor before beginning the program pay attention to you personal response to heat, fatigue, etc. and adjust the program accordingly. if you experience any adverse reaction to any aspect of the program discontinue it immediately. warm up and cool down with each exercise period. (1)
recommended cardiovascular ,strength, and flexibility exercise programs for the population
moderate exercise for 20 minutes for 2 minutes or so everyday yields the same benefits as rigorous workouts. exercisers are more likely to stick to the exercise if they feel good. it is important to work within individual abilities and to stay attuned tp new needs as symptoms or medication change. take 5 to 8 minutes to warm up before exercise and also to cool down after exercise. when feeling too sluggish to exercise then commit to moderate exercise for just 2 minutes, this activity may generate enough energy to continue, if not then stop and rest. avoid exhaustion. when it looks like as if energy may be starting to diminish, a 15 minute timeout may be all that is needed to recharge. Keep cool for people with ms heat leads to poor nerve conduction, and that means increased fatigue, as well as weakness ans other ms symptoms, vision can blur and balance can be disturbed. (2)
challenges confronting the personal trainer...