Aerobic/High Intensity Exercise!
There is a lot of research that supports Aerobic Exercise improving symptoms for people with Parkinson’s, and multiple studies show it may have the potential to slow the progression over time.
We have taken this research and designed our classes with this in mind. We have a a Cardio class that is most similar to many of these studies. We also use this information when designing our Circuit, HIIT and Boxing Classes!
We have seen amazing benefits for PWP who implement a regular aerobic exercise plan.
Click here to read about the research that supports this class!
We made an RPE Chart to help you monitor your intensity during exercise!
Click here for best version of RPE Chart to print!
Click here for best version of RPE Chart to download and use electronically!
Cardio Class Options:
1) If you have a piece of equipment at home (stationary bike, elliptical or treadmill) use it and join us!
2) Consider getting a piece of equipment for home. Although you might have a gym close by that you are used to using, it might be a little while before a public gym is a safe place due to Covid-19. Having a piece of equipment at home is very convenient, but it is important to actually use it! That’s what our classes are for :)
3) Use our class recordings when you do utilize equipment at a gym!
4) I’m hoping to have the audio work even for outdoor walks!
Our Goals:
1) Build endurance so that you can do this type of exercise for 40+ minutes straight
2) Increase your speed safely
3) Add resistance (bike or elliptical) or incline (treadmill)
4) Do intervals and mix it up to keep things challenging and engaging!
A few considerations, whether you are on a bike, treadmill or elliptical:
1) Please determine 2 speeds for you:
a) Base Speed - this is our “slower speed”. It should not actually be slow, but you should be able to do it for longer periods of time!
b) The fastest speed you can do safely!
2) In addition to the speeds you personally determine, here are some guidelines/goals for our speeds:
a) On a stationary bike (recumbent or upright) the research shows that pedaling at a speed of 80-90 RPMs is more beneficial for Parkinson’s symptoms than pedaling at lower speeds. If you aren’t able to get up to 80 RPMs, just work at pedaling faster than what is comfortable, and try to keep working your way up!
b) On a Treadmill, there isn’t a specific speed that you should aim for. You want to walk as fast as you can safely. There are guidelines for comfortable walking speed and fast walking speed based on your age:
c) If you are using an elliptical, we don’t have specific guidance from the research about what speed you should go. Check and see if your machine measures RPMs, mph or both! You could work on either one as a target, with going faster than comfortable as your goal.
3) Know your numbers, what is 60% and 80% HR max for you?
a) you need your age and resting heart rate, use this formula to calculate your HR targets: http://www.briancalkins.com/HeartRate.htm
b) my numbers are 60%: 138 beats/minute and 80%: 160 beats/minute. Write these down so they are easy to see when exercising! (If you have a history of any cardiovascular diagnosis, you can contact your cardiologist to determine if there is any reason you need to avoid higher intensity exercise).
c) Here is a form you can print to write down your numbers and keep them handy! Know your 60% + 80% HR max, and your 3 speeds for the intervals! Click here to download and print!
d) Here is the HR monitor I like and would recommend you get if you need a device to track! This monitor does not have a display, you will want to connect to an app on your phone or tablet to see your HR.
Click here to go to their website. They often have sales, I would wait to get 25-30% off to order!
It connects with many free apps. I like the Wahoo Fitness app, it is free and I like the simple set up and display. Click here to check it out.
4) Track your progress!!
Download and print this pdf to write down your workouts each day. How long did you go? How fast? What was your distance? What was your HR during the workout?