How long should symptoms last after exercise and when can I increase exercise times? After your timed exercise, the symptoms of deconditioning (jelly-like, shaky sensations in the legs, pounding heart, etc.) should have subsided with ten minutes of rest. The individual may continue to rest further: for up to 30 minutes at the start of the programme, which is reduced as weeks pass (please see the following section' How long to rest for?). When symptoms have subsided with ten minutes of rest, the individual can increase the time of exercise in the graded way suggested in the following sections on activities. When symptoms subside after just a few minutes of rest, the body is fit enough to sustain that amount of exercise safely and a controlled, timed increase can be done. When symptoms last longer than ten minutes it is an indication that the body is not yet able to tolerate that level of exercise and is being over worked. This may lead to increased symptoms and a relapse. Individuals may chose to reduce their exercise time to ensure symptoms have subsided with ten minutes of rest.
Regular rest is vital Rest both before and after exercise is an important especially in the early stages of recovery.
part of the treatment,
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It allows the necessary time for the metabolism of the muscles and the cardiovascular system to restore before the next activity.
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Exercise causes an increase in nervous system activity and adrenaline production. Therefore after activity it is important to rest to allow the body's physical systems to relax - otherwise, continued adrenaline production will cause increased symptoms.
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Which position to rest in? The human body is designed to lie flat for approximately night.
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eight or nine hours a
Lying down for long periods of time weakens the posture muscles of the neck, shoulders and back. This can cause back pain on sitting or standing.
Therefore, it is advisable to avoid lying down when resting. For those who do lie down to rest, use an increasing number of cushions to prop up the upper body so that, over time, rest is taken in the sitting position.
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Sitting propped up also helps with reconditioning or improving the fitness of the cardiovascular system. 52
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