importance of home exercise
TRANSCRIPT
Importance of Home Exercise
Zalak DesaiGraduate Student, MS Exercise Science
Georgia State University
PHYSICAL ACTIVITYAny bodily movement that costs
energy is physical activity
EXERCISE/PHYSICAL FITNESSA 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.
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.
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.
What to keep in mind?
F.I.T.T Principle Frequency- how often? Intensity- how hard? Time- how long? Type- what kind?
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.
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.
STRATEGIESo BARRIERS???
o Set GOALS
o Select EXERCISE
o Track PROGRESS
o REVISE Program
o REWARD yourselfAmerican College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
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 foodAmerican College of Sports Medicine(2014). ACSM's Resources for the Health and Fitness Specialist. Lippincott Williams and Wilkins.
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
o Warm up- 5 minuteso Aerobic Exercise - 20-60 minuteso Strength training(alternate days, have enough rest in between )o Cool down – 5 minuteso Stretchingo RPE ratingo Note down any Symptoms
before/after/during exercise
What your regimen should include?
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!
QUESTIONS?
