Return to Play Post-Surgery Goals

Cardiovascular Training

Months 3-4

3-4 times a week

• Treadmill walking 7-12 percent incline, progress to jogging in straight line
• Stationary cycling
• Elliptical
• 1-2 times per week Long Slow Cardio 45 minutes
• Begin jogging progression

Tips:

• Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises. Cardiovascular exercises should be done 3-5 times per week.

Months 4-5

3-4 times a week

• Treadmill walking 7-12 percent incline, progress to jogging in straight line
• Stationary cycling
• Elliptical
• 1-2 times per week Long Slow Cardio 45 minutes

Aerobic Training

2-3 times a week

• Duration 40-60 minutes
• Intensity = 60-65% max HR as target heart rate

Anaerobic Training

1-2 times a week

• Duration 20-30 minutes
• Intensity = 75% max HR as target heart rate

Tips:

• Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises. Cardiovascular exercises should be done 3-5 times per week.

Months 5-7

Aerobic Training

2-3 times a week

• Duration 60+ minutes
• Intensity = 60-65% max HR as target heart rate

Anaerobic Training

1-2 times a week

• Duration 30-40 minutes
• Intensity = 75% max HR as target heart rate

Interval Training

1-2 times a week

• High HR (85%) max HR as target HR for one minute
• Recover at 60% max HR for 2-3 min
• Repeat for 4-6 intervals

Tips:

• Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises. Cardiovascular exercises should be done 3-5 times per week.