Exercise Program for A Person with Recovering from COVID or Moderate to Mild COPD

Correct Exercise Intensity Program for Someone Recovering from Covid or with Mild to Moderate Level Of COPD:

Weeks 1 to 3

Monday, Wednesday, Friday: 20 -30 Minute Walking
Saturday and Tuesday: 10 to 15 Min Climbing Stairs
Appropriate Active and Passive Stretching before and after aerobics session.
Thursday & Sunday: 20 -30 min Tai Chi/ Breath Work & Stretching/ Yoga

Weeks 4 to 9

Endurance, Flexibility & Balance
Monday, Tuesday & Friday: 30-minute brisk walk
Wednesday & Saturday: 20 -30 Minute cycling 5 to 9mph 
Appropriate Active and Passive Stretching before and after aerobics session.
Tuesday & Saturday: 20 -30 min Tai Chi/ Breath Work & Stretching/ Yoga

Strength and Conditioning:

Strength and Conditioning exercises are to be performed on Monday and Friday. After each session:
•          10 sec x 3 active static stretching of the main muscles involved especially the pecs, thoracic back, hamstrings, quads and hip flexors. Myofascial release or neuromuscular facilitation of large muscle groups is also indicated.
MondayWednesdayFriday
TricepsCalvesAbs/Lower Back
ShouldersHamstringsBiceps
BackQuadsPecs
MESOCYCLE SPLITS
ExerciseRepsSetsExerciseRepsSetsExerciseRepsSets
Push Ups82Standing Calf Raises82Hip Bridge82
Shoulder Press82RB Deadlifts82RB Bent Over Row82
Back Row2RB Squat82Pec Dec82
Back Extensions82Leg Curl82RB Bicep Curl82
Tricep Extensions8 -102RB Leg Press8-102RB Chest Press82
Sample Program

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