Recommandé
Contenu connexe
Tendances
Tendances (20)
Similaire à Importance of Home exercise
Similaire à Importance of Home exercise (20)
Importance of Home exercise
- 1. Importance of Home Exercise Zalak Desai Graduate Student, MS Exercise Science Georgia State University
- 2. PHYSICAL ACTIVITY Any bodily movement that costs energy is physical activity EXERCISE/PHYSICAL FITNESS A set of attributes that people have or achieve that relates to the ability to perform physical activity American College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
- 3. Why? o Psychological (Decrease in stress, overall self-efficacy levels improve) o Physiological o Improved flexibility and balance o Capability to performs ADLs (Activities of Daily Living) American College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
- 4. Risk Factor Modification Blood Pressure Decreased Total Cholesterol Improved levels of HDL(the good cholesterol) Maintain /lose weight Improved blood glucose levels (patients with diabetes) American College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
- 5. What to keep in mind? F.I.T.T Principle Frequency- how often? Intensity- how hard? Time- how long? Type- what kind?
- 6. Recommendations AEROBIC EXERCISE: F: Total 4-7 days/week (2-3 days other than your Cardiac Rehab exercise days ) I: 40%-80% of Heart Rate Reserve(HRR) , 11-13 on the RPE scale T: 20-60 minutes / session T: large muscle group exercises (Walking, bicycling, jogging, water aerobics) American College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
- 7. STRENGTH TRAINING: o F: 2-3 days/week (choose to do them every other day) o I: Between 11-13 on the Rate of Perceived Exertion (RPE)Scale o T: Sets: 2-3 of Repetitions: 10- 12 o T: Upper and lower body(free weights, bands, machines), targeting 8-10 muscle groups American College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
- 8. STRATEGIES o BARRIERS??? o Set GOALS o Select EXERCISE o Track PROGRESS o REVISE Program o REWARD yourself American College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
- 9. o BARRIERS???? – time, access, physical limitations o Set GOALS – Short term vs long term, contracts o Select EXERCISE – Do those activities that you enjoy o Track PROGRESS – logs, mobile apps , calendar, set alarms (MapMyRun, MapMyWalk, MyFitnessPal) o REVISE Program – Keep challenging yourself (within limits) o REWARD yourself- Doesn’t always have to be food American College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
- 10. WAYS TO MOTIVATE, ADHERE,MAINTAIN • Social support: - Gym Buddies, Group Activities - Outdoor Activity with Family • Environmental cues • Resources: -AHA Activity Tracker -Home Exercise Video Tutorials -Community activity groups
- 11. o Warm up- 5 minutes o Aerobic Exercise - 20-60 minutes o Strength training (alternate days, have enough rest in between ) o Cool down – 5 minutes o Stretching o RPE rating o Note down any Symptoms before/after/during exercise What your regimen should include?
- 12. Things To Remember o Wear cool, light-fitted clothing o DRINK WATER before , during and after exercising o Choose a suitable time of the day (early mornings or evenings) o Appropriate supportive footwear o Listen to your body, DO NOT PUSH YOURSELF!
- 13. QUESTIONS?
Notes de l'éditeur
- Exercise has been documented to cause the release of chemicals that improve stress, depression , anxiety It also helps in re growth of new blood vessels and prevents the risk of a 2nd cardiac episode Stronger muscles will improve flexibility and balance As your exercise capacity increases , so will your ADLs become easier.
- Marked improvement in blood pressure levels, bringing it down and maintaining at a steady range Overall decrease in the total cholesterol and rise in the HDL levels Since some of you enter the program with the goal of losing or maintaining a certain weight, a combination of exercise and diet are definitely going to help Its also going to help with the tolerance to insulin and may eventually decrease your insulin intake.
- 4 things to keep in mind when you create your own exercise program We call it the FITT principle, Frequency, Intensity, Time and Type These are what you will keep in mind , but don’t be scared by the big words, they are just going to give direction to your program.
- HRR ..what is it? That is the difference in your max HR and Min HR, and you are supposed to exercise in the range of 40-80% of your HRR, we can always help witht that
- Strength training includes the exercises with weights that you do here Make sure to do them every other day and not without rest Adequate rest in between days You can target different areas of the body and alternate between upper and lower body weights, each time try to target 8 muscle groups Don’t rush and do all the muscle groups at a single time
- Now that you what to include in the program, lets go over som strategies that will help you to stick to the home exercise program.
- What factors do you consider serve as barriers to you ? time, access, physical limitations Short term goals work better and will help you achieve your long term goals, if you enter the program with the aim of loasing 1 pounds in a wekk or to then you might get disappointed and not stick to it Always track how far you have come, visual feedback will help reinforce this kind of behaviour Keep revising and mixing your program