{"id":2589,"date":"2018-06-18T11:11:43","date_gmt":"2018-06-18T11:11:43","guid":{"rendered":"https:\/\/wtgf.org\/refitforlife\/?page_id=2589"},"modified":"2024-05-13T08:35:13","modified_gmt":"2024-05-13T08:35:13","slug":"starting-your-exercise-program","status":"publish","type":"page","link":"https:\/\/wtgf.org\/refitforlife\/starting-your-exercise-program\/","title":{"rendered":"Starting your exercise program"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-equal-height-columns\" style=\"--awb-background-position:right bottom;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:5%;--awb-padding-bottom:0px;--awb-padding-left:5%;--awb-margin-top:0px;--awb-margin-bottom:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-padding-top:0px;--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-bg-size:cover;--awb-margin-top:0px;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1\"><h3 style=\"text-align: center;\" data-fontsize=\"26\" data-lineheight=\"29\"><span style=\"color: #ee6a2a;\">Knowing where to start<\/span><\/h3>\n<h4 style=\"text-align: center;\">It is important that you see your medical professional before commencing any workout programs.<\/h4>\n<\/div><div class=\"fusion-text fusion-text-2\"><p style=\"text-align: center;\">Everyone joining this rehabilitation program will start on the beginner level.<\/p>\n<p style=\"text-align: center;\">The below information, however is useful to determine where you are aiming and how you can expect to progress through your program.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:5%;--awb-padding-bottom:0px;--awb-padding-left:5%;--awb-margin-top:0px;--awb-margin-bottom:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-tabs fusion-tabs-1 clean nav-is-justified horizontal-tabs icon-position-left mobile-mode-accordion\" style=\"--awb-title-border-radius-top-left:0px;--awb-title-border-radius-top-right:0px;--awb-title-border-radius-bottom-right:0px;--awb-title-border-radius-bottom-left:0px;--awb-alignment:start;--awb-inactive-color:#f9f9f9;--awb-background-color:#ffffff;--awb-border-color:#e2e2e2;--awb-active-border-color:#f47523;\"><div class=\"nav\"><ul class=\"nav-tabs nav-justified\" role=\"tablist\" aria-orientation=\"horizontal\"><li class=\"active\" role=\"presentation\"><a class=\"tab-link\" data-toggle=\"tab\" role=\"tab\" aria-controls=\"tab-94078b3496a804712f2\" aria-selected=\"true\" tabindex=\"0\" id=\"fusion-tab-94078b3496a804712f2\" href=\"#tab-94078b3496a804712f2\"><h4 class=\"fusion-tab-heading\"><i class=\"fontawesome-icon fa-hand-point-up far\" aria-hidden=\"true\" style=\"font-size:13px;\"><\/i>Beginner<\/h4><\/a><\/li><li  role=\"presentation\"><a class=\"tab-link\" data-toggle=\"tab\" role=\"tab\" aria-controls=\"tab-e5ab3507a748719a621\" aria-selected=\"false\" tabindex=\"-1\" id=\"fusion-tab-e5ab3507a748719a621\" href=\"#tab-e5ab3507a748719a621\"><h4 class=\"fusion-tab-heading\"><i class=\"fontawesome-icon fa-hand-point-up far\" aria-hidden=\"true\" style=\"font-size:13px;\"><\/i>Moderate<\/h4><\/a><\/li><li  role=\"presentation\"><a class=\"tab-link\" data-toggle=\"tab\" role=\"tab\" aria-controls=\"tab-73e932a84aee24c60e0\" aria-selected=\"false\" tabindex=\"-1\" id=\"fusion-tab-73e932a84aee24c60e0\" href=\"#tab-73e932a84aee24c60e0\"><h4 class=\"fusion-tab-heading\"><i class=\"fontawesome-icon fa-hand-point-up far\" aria-hidden=\"true\" style=\"font-size:13px;\"><\/i>Vigorous<\/h4><\/a><\/li><\/ul><\/div><div class=\"tab-content\"><div class=\"nav fusion-mobile-tab-nav\"><ul class=\"nav-tabs nav-justified\" role=\"tablist\" aria-orientation=\"horizontal\"><li class=\"active\" role=\"presentation\"><a class=\"tab-link\" data-toggle=\"tab\" role=\"tab\" aria-controls=\"tab-94078b3496a804712f2\" aria-selected=\"true\" tabindex=\"0\" id=\"mobile-fusion-tab-94078b3496a804712f2\" href=\"#tab-94078b3496a804712f2\"><h4 class=\"fusion-tab-heading\"><i class=\"fontawesome-icon fa-hand-point-up far\" aria-hidden=\"true\" style=\"font-size:13px;\"><\/i>Beginner<\/h4><\/a><\/li><\/ul><\/div><div class=\"tab-pane fade fusion-clearfix in active\" role=\"tabpanel\" tabindex=\"0\" aria-labelledby=\"fusion-tab-94078b3496a804712f2\" id=\"tab-94078b3496a804712f2\">\n<h4 style=\"text-align: justify;\"><span style=\"color: #b0006e;\"><img decoding=\"async\" class=\"size-full wp-image-2441 alignright\" src=\"https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2018\/06\/Exercise-recommendations-cardio-vascular.jpg\" alt=\"\" width=\"500\" height=\"333\" srcset=\"https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2018\/06\/Exercise-recommendations-cardio-vascular-200x133.jpg 200w, https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2018\/06\/Exercise-recommendations-cardio-vascular-300x200.jpg 300w, https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2018\/06\/Exercise-recommendations-cardio-vascular-400x266.jpg 400w, https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2018\/06\/Exercise-recommendations-cardio-vascular.jpg 500w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>Aim: to get moving again<\/span><\/h4>\n<p style=\"text-align: justify;\">If you have experienced lethargic and inactive bouts prior to your transplant, your first goal will be to get moving again. \u00a0It is important that you have the strength to support your body weight in the cardiovascular exercise you choose to do.\u00a0 Cardiovascular exercises will be critical for improving your health and overall physical functioning.<\/p>\n<p style=\"text-align: justify;\">Since there can be a significant loss of muscle mass and strength due to prolonged physical inactivity experienced prior to (and for some following) transplant, strengthening exercises will be an essential part of regaining your fitness.<\/p>\n<p style=\"text-align: justify;\">There are always several things to consider as you get started with a program of regular exercise, depending on your goals which may range simple day-to-day activities to participating in recreational sports or even athletic competition.<\/p>\n<p style=\"text-align: justify;\">[spacer height=&#8221;20px&#8221;]The differences in programs span widely, from incorporating more movement and walking and participation in activities like walking, climbing stairs even gardening to vigorous athletic training.\u00a0 The differences are typically determined by the level of intensity, the duration and the frequency of participation and your commitment to the program. The most important thing to remember is that you, as a transplant recipient,\u00a0 commit towards doing some sort of regular physical activity on most, if not all days of the week for the sake of your overall health and well-being.\u00a0 There will be benefits gained from any level of physical activity as long as participation is regular and appropriate for your physical condition.<\/p>\n<h4><span style=\"color: #b0006e;\">As a beginner trying to get active again, some simple options may be:<\/span><\/h4>\n<ul style=\"--awb-iconcolor:#af2071;--awb-line-height:22.1px;--awb-icon-width:22.1px;--awb-icon-height:22.1px;--awb-icon-margin:9.1px;--awb-content-margin:31.2px;\" class=\"fusion-checklist fusion-checklist-1 fusion-checklist-default type-icons\"><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Taking stairs at work.<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Walking to the store.<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Parking further from a destination.<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Walking activities around the home such as gardening, etc.<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Doing easy strengthening exercises such as chair stands and stair climbs.<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Use of light callisthenics or light weights to start strengthening.<\/div><\/li><\/ul>[spacer height=&#8221;20px&#8221;]\n<p><em>The most important step at this stage will be to get moving and to set aside some time on most, if not all days of the week.<\/em><\/p>\n<\/div><div class=\"nav fusion-mobile-tab-nav\"><ul class=\"nav-tabs nav-justified\" role=\"tablist\" aria-orientation=\"horizontal\"><li  role=\"presentation\"><a class=\"tab-link\" data-toggle=\"tab\" role=\"tab\" aria-controls=\"tab-e5ab3507a748719a621\" aria-selected=\"false\" tabindex=\"-1\" id=\"mobile-fusion-tab-e5ab3507a748719a621\" href=\"#tab-e5ab3507a748719a621\"><h4 class=\"fusion-tab-heading\"><i class=\"fontawesome-icon fa-hand-point-up far\" aria-hidden=\"true\" style=\"font-size:13px;\"><\/i>Moderate<\/h4><\/a><\/li><\/ul><\/div><div class=\"tab-pane fade fusion-clearfix\" role=\"tabpanel\" tabindex=\"0\" aria-labelledby=\"fusion-tab-e5ab3507a748719a621\" id=\"tab-e5ab3507a748719a621\">\n<h4 style=\"text-align: justify;\"><span style=\"color: #b0006e;\"><img decoding=\"async\" class=\"alignright size-full wp-image-2441\" src=\"https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2018\/06\/moderate-exercises.png\" alt=\"\" width=\"500\" height=\"333\" \/>Aim: Set aside time 3 \u2013 5 days\/week to participate in exercise at a \u2018moderate\u2019 exertion level <\/span><\/h4>\n<p style=\"text-align: justify;\">(i.e. a level that increases breathing, pulse rate, and uses large muscle groups in a rhythmic manner).<\/p>\n<h4 style=\"text-align: justify;\"><span style=\"color: #b0006e;\">Examples of this type of exercise includes:<\/span><\/h4>\n<ul style=\"--awb-iconcolor:#af2071;--awb-line-height:22.1px;--awb-icon-width:22.1px;--awb-icon-height:22.1px;--awb-icon-margin:9.1px;--awb-content-margin:31.2px;\" class=\"fusion-checklist fusion-checklist-2 fusion-checklist-default type-icons\"><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Brisk walking<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Cycling<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Swimming<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>The use of cardio-equipment<\/div><\/li><li class=\"fusion-li-item\" style=\"\"><span class=\"icon-wrapper circle-no\"><i class=\"fusion-li-icon fa-check fas\" aria-hidden=\"true\"><\/i><\/span><div class=\"fusion-li-item-content\">\n<p>Strengthening equipment (weights and toning)<\/div><\/li><\/ul>[spacer height=&#8221;20px&#8221;]\n<p><em>This level of training is generally suited to someone who can walk continuously for 30 minutes and has the desire to increase their endurance and strength passed their normal daily activities.<\/em><\/p>\n<\/div><div class=\"nav fusion-mobile-tab-nav\"><ul class=\"nav-tabs nav-justified\" role=\"tablist\" aria-orientation=\"horizontal\"><li  role=\"presentation\"><a class=\"tab-link\" data-toggle=\"tab\" role=\"tab\" aria-controls=\"tab-73e932a84aee24c60e0\" aria-selected=\"false\" tabindex=\"-1\" id=\"mobile-fusion-tab-73e932a84aee24c60e0\" href=\"#tab-73e932a84aee24c60e0\"><h4 class=\"fusion-tab-heading\"><i class=\"fontawesome-icon fa-hand-point-up far\" aria-hidden=\"true\" style=\"font-size:13px;\"><\/i>Vigorous<\/h4><\/a><\/li><\/ul><\/div><div class=\"tab-pane fade fusion-clearfix\" role=\"tabpanel\" tabindex=\"0\" aria-labelledby=\"fusion-tab-73e932a84aee24c60e0\" id=\"tab-73e932a84aee24c60e0\">\n<h4><span style=\"color: #b0006e;\">Aim: Exercise for sports participating and\/or athletic competition\u00a0<img decoding=\"async\" class=\"wp-image-7284 size-full alignright\" src=\"https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2024\/05\/starting-exercise-vigorous.jpg\" alt=\"\" width=\"550\" height=\"391\" srcset=\"https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2024\/05\/starting-exercise-vigorous-200x142.jpg 200w, https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2024\/05\/starting-exercise-vigorous-300x214.jpg 300w, https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2024\/05\/starting-exercise-vigorous-400x284.jpg 400w, https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2024\/05\/starting-exercise-vigorous.jpg 550w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/span><\/h4>\n<p style=\"text-align: justify;\">These programs are aimed at individuals who wish to increase their exercise program beyond the moderate level by incorporating interval training at a higher intensity, and who wish to start to incorporate sport specific training.<\/p>\n<p style=\"text-align: justify;\"><em>This is suitable for those who are already able to participate in moderate levels of activity for at least 30 minutes 3 \u2013 5 days per week.<\/em><\/p>\n<\/div><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><div class=\"fusion-builder-row fusion-row\"><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-3 nonhundred-percent-fullwidth 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Program designed to help you <strong>move<\/strong> right, <strong>think<\/strong> right and <strong>eat<\/strong> right.<\/span><\/h3>\n<\/div><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-padding-bottom:0px;--awb-bg-blend:overlay;--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationType=\"zoomIn\" data-animationDuration=\"1.0\" data-animationOffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-column-content-centered\"><div class=\"fusion-column-content\"><div class=\"fusion-button-wrapper fusion-align-block\"><a class=\"fusion-button button-flat button-xlarge button-custom fusion-button-default button-1 fusion-button-default-span fusion-button-default-type\" style=\"--button_accent_color:#ffffff;--button_accent_hover_color:#b0006e;--button_border_hover_color:#b0006e;--button_gradient_top_color:#b0006e;--button_gradient_bottom_color:#b0006e;--button_gradient_top_color_hover:#ffffff;--button_gradient_bottom_color_hover:#ffffff;\" target=\"_self\" href=\"https:\/\/wtgf.org\/refitforlife\/welcome\/\"><span class=\"fusion-button-text awb-button__text awb-button__text--default\">REGISTER HERE<\/span><\/a><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:10px;margin-bottom:10px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-button-wrapper fusion-align-block\"><a class=\"fusion-button button-flat button-xlarge button-custom fusion-button-default button-2 fusion-button-default-span fusion-button-default-type\" style=\"--button_accent_color:#ffffff;--button_accent_hover_color:#b0006e;--button_border_hover_color:#b0006e;--button_gradient_top_color:#b0006e;--button_gradient_bottom_color:#b0006e;--button_gradient_top_color_hover:#ffffff;--button_gradient_bottom_color_hover:#ffffff;\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/wtgf.org\/refitforlife\/wp-content\/uploads\/2024\/05\/Refit-Brochure-2024.pdf\"><span class=\"fusion-button-text awb-button__text awb-button__text--default\">DOWNLOAD BROCHURE<\/span><\/a><\/div><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"100-width.php","meta":{"footnotes":""},"class_list":["post-2589","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - 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