For example, 0 (nothing at all) would be how you feel when sitting in a chair 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity. The numbers below relate to phrases used to rate how easy or difficult you find an activity. The RPE scale is used to measure the intensity of your exercise. You might also do some of the same stretching activities you did in the warm-up phase. The best cool-down is to slowly decrease the intensity of your activity. This might cause you to feel dizzy, lightheaded, or have heart palpitations (fluttering in your chest). In fact, do not sit, stand still, or lie down right after exercise. Your heart rate and blood pressure will return to near resting values. ![]() It allows your body to gradually recover from the conditioning phase. The cool-down phase is the last phase of your exercise session. The duration is how long you exercise during one session. Over time, you can work on increasing the duration of the activity. Your healthcare provider can give you more information on monitoring your heart rate. The intensity is how hard you are exercising, which can be measured by checking your heart rate. During the conditioning phase, you should monitor the intensity of the activity. During this phase, the benefits of exercise are gained and calories are burned. The conditioning phase follows the warm-up. The best warm-up includes stretching, range of motion activities, and beginning of the activity at a low intensity level. It also helps improve flexibility and reduce muscle soreness. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation ( heart rate), and body temperature. ![]() The warm-up helps your body adjust slowly from rest to exercise. What should I include in my program?Įvery exercise session should include a warm-up, conditioning phase, and a cool down. Exercising every other day will help you keep a regular exercise schedule. In general, to achieve maximum benefits, you should gradually work up to an exercise session lasting 20 to 30 minutes, at least 3 to 4 times a week. The frequency of an exercise program is how often you exercise. Strengthening exercises for the upper body are especially helpful for people with COPD, as they help increase the strength of your respiratory muscles. Strengthening: Repeated muscle contractions (tightening) until the muscle becomes tired.Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics. Over time, aerobic exercise can help decrease your heart rate and blood pressure, and improve your breathing (since your heart won't have to work as hard during exercise). This type of exercise strengthens the heart and lungs, and improves the body's ability to use oxygen. Cardiovascular or aerobic: Steady physical activity using large muscle groups.Regular stretching also increases your range of motion and flexibility. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Stretching: Slow lengthening of the muscles.Should I take my medicine at a certain time around my exercise schedule?Įxercise can be divided into 3 basic types:.What type of activities should I avoid?.Your healthcare provider can help you find a program that matches your level of fitness and physical condition. Boost self-image and self-esteem make you look fit and feel healthyĪlways check with your healthcare provider before starting an exercise program.Help reduce stress, tension, anxiety, and depression.Help reduce body fat and help you reach a healthy weight.Improve muscle tone and strength improve balance and joint flexibility.Strengthen your heart and cardiovascular system.Build energy levels so you can do more activities without becoming tired or short of breath.Improve your circulation and help the body better use oxygen. ![]() Exercise, especially aerobic exercise, can: It includes breathing retraining, exercise training, education, and counseling. Pulmonary rehabilitation is a program that can help you learn how to breathe easier and improve your quality of life.
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