General Recommendations
Stretch before & after exercise – Warm-up is MUST.
Go Slow & increase work-out gradually. Be realistic & sensible in goals. Safety is more important in any exercise program. SLOW & STEADY wins the race!
Proper clothing, body posture & technique are important.
Make sure you drink plenty of water before, during & after exercise.
With oxygen your exercise ability will increase, gradually increase workout over next few weeks.
If you feel dizzy; severe headache; blurry vision; falling tendency; feel weak or sick; unsteady; numbness or tingling; short of breath; wheezing; chest discomfort, pain or heaviness; or any unusual symptoms – STOP & call the assistant. If in doubt, STOP & check with Dr Deol.
You exercise at your own risk. By starting EWOT – you accept all associated risks with exercise including falls, injury, worsening pain or disease, heart disease, stroke, fatigue, side effects etc.

EWOT Recommendations:

• Walk, stretch & warm-up for 5-10 minutes first. Hold each stretch for 15-20 seconds. Feel stretch in muscle & not joint. Avoid discomfort / pain with stretch.
• Exercise with oxygen for 15-20 minutes, gradually increase work-out.
• Walk, stretch & cool-down for 5-10 minutes
• Total EWOT room time = 30 minutes

Heart Rate Maximum (HRmax) = 220 − age (commonest formula used)
Target Heart Rate (THR)

• While warming up, THR should be 50-60% of HRmax
• While exercising, THR should be 70-80% of HRmax

Age 40 yrs, HRmax  = 220-40=180 BPM. THR: warm-up 55% of 180=88 BPM. Exercise 75% of 180=135 BPM
Age 60 yrs, HRmax =220-60=160 BPM. THR: warm-up 55% of 160=80 BPM. Exercise 75% of 160 = 120 BPM
Age 80 yrs, HRmax =220-80=140 BPM. THR: warm-up 55% of 140=77 BPM. Exercise 75% of 140 = 105 BPM
Resting Heart Rate (RHR): For the next 3 days, on waking up while in bed, take your pulse. Calculate the mean heart rate for 3 days, by adding the 3 day heart rate & dividing by 3; this is your resting heart rate. Good RHR is 75 or less.
How to Check Your Heart Rate: Place the tips of your index & middle fingers lightly over one of the blood vessels (carotid artery) on your neck, just to the left or right of your Adam's apple. Or feel the pulse inside your wrist just below the base of your thumb. Or use a heart rate monitor.
Count your pulse for 15 seconds & multiply the number by 4. For THR, check your pulse periodically to see if you are exercising within your target zone. As you get in better shape, try exercising within the upper range of your THR. Record heart rate as BPM (beats per minute). I recommend you invest in a heart rate monitor so that you can keep track of your Resting Heart Rate (RHR) & Target Heart Rate (THR) as you work out.
Disclaimer: No guarantee is made as to the accuracy of the above calculations, since there are many variables that can affect individual results. You exercise at your risk.
Stretching & Flexibility Exercises: Flexibility exercises stretches & elongates muscles. The benefits of greater flexibility help stress reduction, muscle and joint strength, coordination, overall health improvement, & the feeling of a greater sense of well-being.