Videos (P2)

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For those living with cirrhosis, please review the medical disclaimer presented on the “Exercise in Cirrhosis” webpage.

This exercise program is intended to be completed with the knowledge of your physician to exercise at this advanced level.

For individuals with other chronic diseases, please consult your physician before engaging in this program. Do not complete level P1 or P2 exercises without clearance from your physician.

AEROBIC

Include 6 days of aerobic activity each week, for a total time of 150 minutes per week (e.g., 20-30 minutes each session).

If needed, take short 1 minute rests and work toward continuously exercising for the entire session.

The goal is to reach and maintain between 5 to 6 on the Borg Scale – breathing stronger but can still carry on a conversation.

 

MUSCLE STRENGTHENING

Aim to complete 3 to 4 sessions each week.

Alternate between the different exercises for the upper and lower body. At P2, include 4 to 5 exercises each session.

For each exercise, start with 2 sets of 10 repetitions each. Gradually increase to 3 sets of 15 repetitions.

While completing these exercises, aim to reach and maintain between 5 to 6 on the Borg Scale – breathing moderately but can still talk.

 

Lateral Arm Raises with hand-held free weights

To start, use LIGHT weights of 1 lb to 3 lbs each. (upper body)

Arm Curls with hand-held free weights

(upper body)

Overhead Triceps Extension with hand-held free weights

(upper body)

Leg Extensions with banding

This exercise targets the quadricep muscles. (lower body)

Standing Leg Curls with banding

(lower body)

Standing Calf Raises with banding

(lower body)

Squats with hand-held free weights

To start, use LIGHT weights of 1 lb to 3 lbs each. (middle body or torso)

FLEXIBILITY

Complete 1 set of 3 repetitions held for 20 to 30 seconds each. Hold the stretch until there is a slight discomfort. Avoid overstretching.

Perform at least two Flexibility sessions each week. These can be part of the cool down after a Muscle Strengthening session, combined with a Balance session, or completed on its own..

Include stretches from the Intro level but do them while standing.

Stretches for P2 are: quadriceps stretch (video), Hurdler’s, wrist, and calf stretches.

Quadriceps Stretch

Continue with stretches learned in the Introductory and P1 levels.

BALANCE

Complete 1 set of 3 repetitions of 10 steps at least twice a week. As you improve, increase the number of steps.

If confident of your stability and balance, can try this without holding onto a support. Make sure to have it within easy reach though in case of loss of balance!

A Balance session can be used as the cool down following a Muscle Strengthening session, can be combined with a Flexibility session, or completed on its own depending upon your schedule.

Narrow Walk

Walk in a straight line with a narrow gait (small steps).

EXAMPLE of a Weekly P2 Exercise Program

 

Aerobic: Over 6 different days, complete 20-30 minutes of aerobic exercise for a weekly total of 150 minutes.

Muscle strengthening: On 3 or 4 days each week, do 2 sets of 10 repetitions of each of the following exercises:

  • Arm curls with handheld free weights
  • Overhead triceps extensions with hand-held free weights
  • Leg extensions with banding,
  • Standing calf raises with banding,
  • Squat with free weights

Flexibility: On 2 different days, perform all stretches 2-3 times lasting 20-30 seconds on each side.

Balance: On 2 different days, perform 3 repetitions of 10 steps each.

Arm Curls with hand-held free weights

Overhead Triceps Extension with hand-held free weights

Leg Extensions with banding

Standing Calf Raises with banding

Squats with hand-held free weights