Table 1.
General aerobic exercise | Advanced aerobic exercise | General resistance exercise | |
---|---|---|---|
How often? | 2–3 days per week | 5 days per week | 2–3 days per week |
How much? | Gradually increase the duration of exercise from 10–30 minutes over time. | The duration of the exercise bouts can approach 40 minutes. | The exercise bouts should range from 1– 3 sets between 8–15 repetitions of each exercise. Try to do 5–10 exercises. |
How hard? | These activities should be performed at a moderate-intensity. Moderate-intensity of exercise is usually between 11 and 13 on the 20-point RPE scale. Alternative way of measuring moderate-intensity of exercise is 40–60% VO2peak or HRpeak |
Intensity of exercise can approach a 15 on the 20-point RPE scale. Alternative way of measuring intensity of exercise is 70% VO2peak or 80% HRpeak. |
Pick a resistance that you can finish 8–15 repetitions of the last set comfortably. |
How to? | Some options for activity include: • Ergometry (arm, leg, or combined) • Walking (over-ground or treadmill) • Aquatics (including swimming) • Elliptical |
Some options for activity include: • Same as general guidelines • Running • Road cycling |
Resistance training activities mainly target major/large muscle groups: • Weight machines • Free weights • Elastic bands |
Special Considerations | • Overall progression should start with either duration or frequency, and finally progress intensity per tolerability of the person. • Rest your muscles 2–4 minutes duration in between sets and muscle groups. • Rest your muscles for at least one day between strength training sessions. • Aerobic and resistance training can be performed on the same day as aerobic exercise training, depending on tolerability. • MS-specific symptoms (i.e., fatigue and heat sensitivity) should be identified and discussed before prescribing an exercise routine. |
RPE, rating of perceived exertion; VO2peak, peak oxygen consumption; HRpeak, peak heart rate