Stage | Activity level | Objectives | Percent of maximum HR permitted | Duration of exercise session | Exercise intensity and examples |
Stage I | Initial rest | Allow time for recovery | N/A | N/A | Activities of daily living. |
Stage II | Light activity | Gradual increase in heart rate | <70% | <15 minutes | Begin light exercise (eg, walking, light jogging, light stationary bicycle). No resistance training. |
Stage III | Moderate activity | Increase in exercise frequency and duration | <80% | <45 minutes | More challenging aerobic activities (eg, 2- to 3-km run at 12 to 15 minutes/mile [7 to 9 minutes/km] or at easy pace for elite runners; stationary bicycle at 50 to 125 watts; other activity at RPE 9 to 12). Begin resistance training (eg, bodyweight exercises that can be performed for 15 to 20 repetitions without difficulty; weight training at 50% of 1RM or less). |
Stage IV | Advanced activity | Increase in exercise intensity; restoration of functional skills | <80% | <60 minutes | More intense aerobic activities (eg, 3- to 5-km run at 10 to 15 minutes/mile [6 to 9 minutes/km] or at moderate but not fast pace for elite runners; stationary bicycle at >150 watts; other activity at RPE 11 to 14). More intense resistance training (eg, full bodyweight exercises; weight training at 70% of 1RM or less). |
Stage V | Normal training | Gradual resumption of standard fitness routine | N/A | N/A | Normal training*. Re-introduction of sprints, interval training, and agility (multi-directional) training*. Full resistance training*. |
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