“exerciseis)a)specific)activity)that)stimulatesa)positive ... › thinkific-import › 2606 ›...
TRANSCRIPT
“Exercise is a specific activity that stimulates a positive physiological adaptation that serves to enhance fitness and health. It does not undermine the latter in the process of enhancing the former.”
Dr. Doug McGruff, MD
Butter, Exercise, Sleep
• Physical Activity• Exercise• Training• Recovery
• Why is Physical Activity Important for Your Health?• Supports Weight Management and thereby Health
Management• Reduces Risk for Cardiac Disease, Diabetes type 2, & More• Supports Youthful Aging• Supports Hormonal Balance• Supports Brain Health• Improves Immune Health• Improves Self Image and Quality of Life
FIND WHAT YOU LIKE and DO IT!
Cardiovascular DiseaseCancerOverweight and ObesityDiabetes Type 2OsteoporsisSarcopeniaSleep IssuesBrain Health / Emotional Health
Coronary Heart Disease -‐ #1 cause of Death• “Modifiable Risk Factor” for CHD• Strong Heart Muscle• Supports Circulation and Blood Pressure• Lowers Blood Lipid Levels• Increases HDL Cholesterol• Moderate Ammount of PA Reduces Risk of CHD
Exercise is an “insulin-‐independent’ stimulus for increased glucose uptake by muscle cells. • “Modifiable Risk Factor” for Diabetes Type 2• Increases use of stored glycogen to energy• Increases lypolysis
Obesity and overweight are leading risk factors for numerous chronic health conditions such as onset of DMII, CHD, Hypertension...and more• Physical Inactivity is considered to be one of the “causal”
factors• Sedentary individuals have higher risk of Obesity as compared
with individuals who are physically active.• PA supports weight reduction.
A term relating to “Inactivity”Sedentary Death Syndrome
• Strengthens Core Muscles• Improves Musculoskeletal Strength• Supports Flexibility• Supports Joint Health and Ligament
Health
• Supports Lypolysis and Strengthens Muscle• Supports an Increase of Metabolism Rate• Increases Energy Requirements = Burns Calories
BARRIERS• Priorities• Environment• Weather • Time Constraints• Tired – Too Late in the Day
General Tips for Exercising• Create a List of Pros and Cons • How PA will affect your quality of life?
• Grab a Friend or Family Member • Exercise Buddy
• Join an Exercise Group • Make a commitment to a class schedule
• Exercise in the Morning• Start Slowly!
• Training for Strength, Power, Endurance• Stretching• Core Power• Avoiding Injury
Frequency . Intensity . Timing . Type
FREQUENCY
How Often Do You Engage in Physical activity
INTENSITY
How Intensely Do You Exercise?
TIMING
What is the Length of Time That You Exercise?
TYPE
What is the Type of Exercise or Physical Activity
High-‐Intensity Interval TrainingIncrease Metabolism
EPOC
INTERVALS . INTENSITY
High-‐Intensity Interval Training
Benefits of HIIT
“Norwegian researchers (Rognmo et al., 2004) compared the effectiveness of 10 weeks of HIIT to moderate-‐intensity continuous training in cardiac-‐diseased individuals. The HIIT program consisted of four interval bouts of four minutes at 80 to 90% maximal oxygen uptake (VO2max), interspersed with four minutes of active recovery at 50 to 60% VO2max, for three sessions per week. It was reported that VO2max increased by 10% more in the HIIT group.”
www.acefitness.org
“A group of Canadian researchers (Little et al., 2011) investigated the effects of two weeks of low-‐volume HIIT on metabolic health in a group of individuals with type 2 diabeties. The HIIT program consisted of 10 interval bouts of 60 seconds at 90% HRmax, interspersed with 60 seconds of passive rest or very-‐light active recovery, for three sessions per week. After just six total exercise sessions, subjects’ blood glucose control was significantly improved.”
www.acefitness.org
Use of large muscle groups, repetitive action, sustained time. Approximately 30-‐60 minutes, 3-‐5/day/week
FRESH OXYGEN
Increased Fuel – Fat Burn -‐-‐ Increased Endurance
(ARX)Exercise technology that is designed to monitor, track and adapt exercise to individual strength levels – adapting
over time to increase improvement markers.
(EWOT)Bio-‐Energy Testing – measuring oxygen use at rest and during
cycling exercise – working mode.Determines efficiency of an individual’s use of energy to make
ATP.Maximises fat burning, aerobic exercise, prevents lactic buildup,
improves cellular metabolism, mitochondria up-‐regulation.
(WBV)Vibration Plate Exercises – holding various positions, and slow
movements. Supports immune system, increase in muscle strength, increase in bone density, stimulates brain function.
Supports detoxification, lymph circulation.15 minute work out.
• Includes a Number of Exercise Styles and Activities• If You Have Been Inactive Start Slow• Aerobic Style Activities Support Health Goals• Strength Training Support Strong Bones, Muscle, Weight
Management• Supports Mind Health
RESOURCES:
1. Stretching. http://www.mayoclinic.org/healthy-‐lifestyle/fitness/in-‐depth/stretching/art-‐200479312. Physical Education for Lifelong Fitness: The physical best teacher’s guide. AAPHERD, 1999. Champaign, IL: Human
Kinetics; pgs 780=-‐79.3. High Intensity Interval Training, American College of Sports Medicine. https://www.ascm.org/docs/brochures/high-‐
intensity-‐interval-‐training.pdf4. EWOT Exercise with Oxygen. McCroryMD, Roseville Advanced Medical Group. http://mccrorymd.com/ewot-‐exercise-‐
with-‐oxygen/5. Rognmo O, Et al. High-‐intensity aerobic interval exercise is superior to moderate-‐intensity exercise for increaseing
aerobic capacity in patients with coronary artery disease. European Journal of Cardiovascular Prevention and Rehabilitation. 2004. (11):216-‐222.
6. Little JP, et al. Low-‐volume high-‐intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Journal of Applied Physiology. 2011.(111):1554-‐1560.
7. Payne N, et al. Health-‐related fitness, physical activity, and history of back pain. Can J Appl Physiol. 2000. (4):236-‐49