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7th Month
- Objective: Improve cardiovascular fitness and build muscle.
- 2~3days uncontinuous resistance training.
- Moderate-intensity aerobic exercise for 60 minutes daily, 3-5 days per week; or more than 200 minutes per week.
- Routine: warm upàaerobic exerciseàcool downàupper and lower body exercisesàcore muscle trainingàstretching
Important
- Increase aerobic exercise durations (e.g. hiking, long distance cycling, etc.), and incorporate different muscle training exercises, starting with 60-80% of original weight used before surgery and increase gradually.
- Increase the intensity of exercise routines.
- May experience some delayed onset muscle soreness.
Lower Body Muscle Training: Wall Squats
- Stand with the head and back against the wall. Move feet one step out and position at shoulder-width apart.
- Lower body by bending knees (about 90 degrees) to make the thighs parallel to the floor. Make sure the knees do not go past the toes.
- Recommendation: 8-15 reps per set, 1-3 sets each time, 2-3 times a week.
Upper Body Muscle Exercise: Knee Planks
- Do not hold your breath
- Position elbows beneath shoulders. Hold body straight by keeping abdominal, gluteal and thigh muscles tight. Do not drop the hips. Keep a straight line from your head and neck to the back.
- Recommendation: 15-60 seconds per set, 1-3 sets each time, 2-3 times a week.
Core Muscle Exercise: Reverse Single Leg Raise
- Lie down on your stomach.
- Raise one thigh with hips not leaving the floor at all times. Squeeze gluteal muscles for stability. Keep knees straight.
- Lower thigh slowly and repeat on the other thigh.
- Recommendation: 15 reps per side, per set, 1-3 sets each time, 2-3 times a week.
Core Muscle Exercise: Bicycle
- Raise both legs, with knees at 90 degrees. Straighten knee while lowering one foot without touching the floor. Slowly alternate legs.
- Keep abdominal tight. Do not raise hips from the floor.
- Easier option: Straighten knee without lowering foot.
- Recommendation: 8-15 reps per side per set, 1-3 sets, 2-3 times a week.
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