Aerobic Exercises

Exercise Guidelines

Aerobic exercise provides benefits for multiple systems in the body including cardiovascular, pulmonary, and skeletal. Loading of the joint allows circulation to the joint to replenish nutrients. Follow one of the 3 aerobic exercise options below 3x per week.

Walking:
This can be done on a treadmill or outside. Try to keep a steady pace for 10 minutes. Aim for an rate of perceived exertion between 12-15/4-6 or a heart rate goal of 50-85% of max. (max HR= 225-age). When you become comfortable, pick up the pace slightly, walk on an inclined surface, increase the time you are walking or carry weights or a bag with you.

Elliptical or Biking:
Elliptical and Biking offer aerobic benefits with less force on the joints. Start for 10 minutes. As with walking, shoot for a target RPE of 12-15/4-6 and a HR goal of 50-85%. When 10 minutes becomes easier, increase the resistance or duration of exercise.

To measure heart rate, the index and middle finger are placed on thumb side of the wrist and the number of beats felt for 15 seconds are counted. The number of beats is then multiplied by four.

Aerobic Circuit: Complete each exercise for 30 seconds each, for a total round time of 2 minutes. If breaks are needed, take a 30 second break in between each exercise and a 2 minute break after all exercises are completed. Start with 3 rounds and increase the amount of rounds, decrease the rest time, or increase the work time when you feel comfortable.

SteppingLevel 1: Heel Raises, Level 2: Stepping in Place, Level 3: Box Steps

Side SteppingLevel 1: Side Step, Level 2: Side Step and Arm Raise, Level 3: Side Step, Knee Raise, and Arm Raise

Back SteppingLevel 1: Back Step, Level 2: Back Step and Arm Raise, Level 3: Back Step to Knee Raise

Knee RaisesLevel 1: Seated Knee Raises, Level 2: Standing Knee Drive, Level 3: Added Ankle Weights