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"Week 1–4": {
"Goal": "Reduce pain and improve flexibility",
"Prescription": [
{
"Category": "Aerobic",
"Description": "Frequency: 3 sessions per week, Intensity: RPE 10-12 (light), Time: 20 minutes per session, Type: Stationary cycling, Volume: 60 minutes weekly, Progression: Increase time by 5 minutes every 2 weeks"
},
{
"Category": "Flexibility",
"Description": "Frequency: 5 sessions per week, Intensity: RPE 9-11 (very light), Time: 15 minutes per session, Type: Static stretching focusing on quadriceps, hamstrings, and calves, Volume: 75 minutes weekly, Progression: Add one new stretch each week"
}
]
},
"Week 5–8": {
"Goal": "Enhance strength and stability",
"Prescription": [
{
"Category": "Aerobic",
"Description": "Frequency: 3 sessions per week, Intensity: RPE 12-14 (somewhat hard), Time: 25 minutes per session, Type: Brisk walking, Volume: 75 minutes weekly, Progression: Increase intensity by adding inclines or resistance"
},
{
"Category": "Strength",
"Description": "Frequency: 2 sessions per week, Intensity: RPE 13-15 (moderate), Time: 20 minutes per session, Type: Bodyweight exercises (squats, lunges, step-ups), Volume: 40 minutes weekly, Progression: Increase number of repetitions by 2-3 each week"
},
{
"Category": "Balance",
"Description": "Frequency: 3 sessions per week, Intensity: RPE 10-12 (light), Time: 10 minutes per session, Type: Single-leg balance, heel-to-toe walk, Volume: 30 minutes weekly, Progression: Increase duration to 15 minutes per session by Week 8"
}
]
},
"Week 9–12": {
"Goal": "Integrate functional movements",
"Prescription": [
{
"Category": "Aerobic",
"Description": "Frequency: 3 sessions per week, Intensity: RPE 14-16 (hard), Time: 30 minutes per session, Type: Elliptical trainer, Volume: 90 minutes weekly, Progression: Increase resistance or speed gradually"
},
{
"Category": "Strength",
"Description": "Frequency: 2 sessions per week, Intensity: RPE 15-17 (moderately hard), Time: 25 minutes per session, Type: Weighted exercises (leg press, leg curl, calf raises), Volume: 50 minutes weekly, Progression: Increase weight by 5-10% each week"
},
{
"Category": "Flexibility",
"Description": "Frequency: 5 sessions per week, Intensity: RPE 10-12 (light), Time: 20 minutes per session, Type: Dynamic stretching and foam rolling, Volume: 100 minutes weekly, Progression: Incorporate more dynamic stretches and focus on deep tissue release"
}
]
}
}
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