Taking Control of your Exercise Routine:

A Guide for Mental Conditioning, Proper Mechanics, and the Biological Benefits of

Exercise

“Bariatric surgery promotes weight loss but not a healthy lifestyle. Exercise does,”

- Adam de Jong, M.A, ASCM

Approximately 80% of Americans do not meet the physical activity recommendations for aerobic activity and muscle strengtheningWhy is this….Motivation? Time? Physical Limitations?

Exercise has been defined as:“subset of physical activity that is planned, structured, and a repetitive bodily movement done to improve or maintain one or more components of physical fitness."

-Center of Disease Control and Prevention (CDC)

Daily Activities (cleaning, mowing lawn, etc) are just an additive to your workout routine…

DietExercise

Sleep

Healthy Weight

Benefits of Exercise• Every time you exercise, you are altering

the physiology of every organ and tissue in your body (increase respiration, increase temperature, oxygen saturation, etc)

• It takes the stress stimulus of exercise to encourage the adaptive health changes

• The systems covered today: Cardiovascular, Oxidative capacity, Blood Pressure, Glucose Metabolism, Bone Density, Depression

Cardiovascular Benefits of Exercise

Clinical Applications: Physicians routinely use cardiovascular (CV) fitness as a measure for CV disease risk (ie nuclear stress tests) and exercise is a therapeutic approach for stroke victims (improve muscle strength)

The heart is composed of cardiac muscle that can be remodeled with exercise intervention, just as skeletal muscle can be (heart muscle has its own pool of cardiac stem cells/ progenitor cells)

The adaptation depends on the intensity, frequency, and duration of your exercise regimen.

Cardiovascular Benefits (continuted)

Exercise can lead to increased dilation of the heart chambers (stiffened ventricles are indicative of CV diseases), cell hypertrophy, an increased stroke volume, and an overall slowing of CV decline that comes with age

Stroke Volume is the volume of blood pumped out of your heart with each beat. So if you increase this volume, your heart will not have to beat as fast to keep up with the demands of exercise.

= less stress on the heart and increased efficiency while you exercise

Blood Pressure• The vasculature is lined with cells

called endothelial cells• They are capable of secreting

hormones (Nitric Oxide) which is able to dilate the vessel

• Those who routinely engage in physical activity have been shown to alter the structure of their vasculature (thin lumen, larger diameter) which means less resistance and better for blood flow

• ACSM promotes the benefits exercise has on lowering blood pressure

Glucose Metabolism Muscle is a reservoir for glucose metabolism

(brain is the second major tissue that uses most of our glucose for fuel).

Research has consistently found that the stimulus of muscle contraction and blood flow can increase insulin secretion which initiates your glucose transporters (GLUT4) to localize and help shuttle glucose into the muscle for use

One bout of exercise can increase insulin sensitivity

Bone Density Bone is living, growing tissue that responds to

physical demands, just as muscle does Bone mass starts declining around 30 years of

age, so exercise is critical in slowing the rate of bone loss.

The most beneficial exercises you can do to promote bone health are weight bearing exercises that load the bone; any exercise where you are standing and moving against gravity with some level of resistance….

…the load imposed by exercise has to be greater than that encountered in normal activities of daily living

Depression Research is finding that depletions or mutations in

serotonin, dopamine and norepinephrine are the main contributors to depression + decreased hippocampal volume

After a bout of exercise: tryptophan (precursor of serotonin) and serotonin

(5HT) levels are increased Sympathetic nervous system = increased

norepinephrine Neurogenesis via brain derived neurotrophic factor

increases in the hippocampus

And so much more…• Decrease cholesterol levels• Increase oxidative capacity

(mitochondria, V02 max….)• Anxiety• Reduce risk of cancers• Overall sense of well-being

Principles• The elements that define the training stimulus include

the 1) mode, 2) intensity, 3) duration, and 4) frequency of exercise.

• For a training effect to occur, the tissue/cell must be habitually challenged beyond its usual levels so that homeostasis is disturbed.

• Training adaptations are lost when training is discontinued (detraining).

• As adaptations occur, the training load must be adjusted to induce further adaptations.

Aerobic ExerciseAKA “Cardio”Any exercise that is sustained for a period time as well as requires oxygen to get your muscles to work is considered aerobic

Aerobic Exercise• Cardio fitness exercises primarily work by

targeting large muscle groups and causes your heart rate to increase

• For sedentary individuals, starting at 50 to 65% of your maximum heart rate would be a great start, and then increase intensity from there (gradually, of course).

• Anything above 85% would shift you into an anaerobic pathway

You can calculate this

1) 220-age = Max HR.2) Subtract resting heart rate from Max HR = Heart Rate Reserve (HRR).3) Multiply HRR times percent you want to train at.4) Add back resting heart rate. Example: Assuming a resting heart rate of 70

bpm, 27 years old, and 70% training range: 220 - 27 = 193 193 - 70 = 123 123 x .70% = 86 86 + 70 = 156

ACSM* Recommendations• 150 minutes of moderate intensity exercise per

week• OR 30 minutes of exercise 5 days a week, if not

everyday, and these sessions can be broken down into 10-minute segments over the course of the day.

• The ultimate goal is 300 minutes per week. • People who are unable to meet these

recommendations can still benefit from really any capacity of physical activity that they are able to do!

*ACSM= American College of Sports Medicine

Anerobic Exercise• AKA “Resistance training”• Characterized by short duration, high intensity

and it often leads to lactic acid build up• It is critical to integrate resistance within the

exercise routine as it will help build fat-free mass, or retain your muscle mass, as you have rapid weight loss

Anerobic Exercise• More benefits: maintains bone mass (weight bearing!) increases your resting metabolic rate

increasing insulin sensitivity has an inverse relationship with

abdominal fat, a marker for health risks.

• A 2010 meta- analysis study has found that “resistance training reduces total body fat mass and visceral adipose tissue independently from dietary restriction.”

ACSM Recommendations• Target 8 to 10 muscle groups per session, with

2 to 4 sets of each exercise that permits 8 to 12 repetitions

• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.

• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.

• Allow 48 hours between each resistance training session

The Importance of a Warm up

Warming Up= light cardio and dynamic stretching gradually increasing your heart rate and

body temperature reducing stiffness = prevents injury! Dynamic stretching – full range of motion Motor neruon recruitment Decreased resistance in muscles

Quality workout!

The Importance of the Cool Down

Cool Down= light jog/movements, static stretching gradual decrease in body temperature

and heart rate Remove metabolic waste Prevent soreness (relieves pressure!) Prevents pooling of blood post-exercise Encourages flexibility for full range of

motionLeaves you fresh for your next workout!

Fatigue

• Mental Fatigue > Physical Fatigue and is several steps ahead…

• In the kinesiology world, fatigue is purely physical = “ANY reduction in force-generating capacity, regardless of the force expected” OR “failure to maintain an expected force”

• Very difficult for researchers to study fatigue due to the mental component.

Theories of Mental FatigueCentral Governor Model:• this model proposes that a subconscious

centre within the brain regulates exercise performance based on physiological feedback from the body

• Main job is to maintain homeostasis = protective mechanism!

• the brain will override your physical ability to run and “shut the body down” before you’re able to do serious or permanent damage to yourself.

Theories of Mental FatiguePsychobiological Model

• Your perceived exhaustion- you have a perceived maximal exertion

• key to improving endurance performance lies in increasing motivation, decreasing perception of effort or a combination of both.

Mental Conditioning

http://thepeakperformancecenter.com/educational-learning/mental-conditioning/

Mental Conditioning Strategies

Visualization: Multisensory Creating the situation and driving your desired

outcome Used routinely by athletes (gymnasts going

through a routine, runners going through a race, etc)

Neuropsychologists have differing theories: believed to create neural connections, reinforce the image to create an “instruction manual” etc.

Used to build a foundation of confidence, experience, neural connections, sense of control…

Mental Conditioning Strategies

Self- Hypnosis: Find a phrase, word, music

lyrics, or mantra Repeat it over and over Put your body on “cruise-

control” while your conscience mind is off in a trance

Mental Conditioning Strategies

Manage your anxiety or stress triggers: Your body has to be relaxed to get

the most out of your exercise routine Everyone has different stressors

(socially driven, physically based such as an injury, etc)

Have to find what relaxes you, personally- walking/running in trails instead of a busy road, work on breathing techniques, listen to music, invite a friend to your work out, and more)

Finding the Motivation

Michelle Segar: Director of Sport, Health, and Activity and Research Policy Center (SHARP) here at U of M

Behavioral sustainability scientist and Author (No Sweat)

Finding the Motivation

• Her research has found that those who exercise for extrinsic reasons (weight loss, social pressures to be thin, or for preventative health maintenance are less likely to sustain a work out regimen

• = lose autonomy of your work-out, lose motivation, feel you “should” do it instead of actually wanting to do it NOT SUSTAINABLE

• What is MORE motivating and sustainable is exercising to achieve immediate sense of well-being and/or stress reduction

Mental Skills Stay positive Tap into what can relax you Use imagery/visualization Find what motivates you for those

IMMEDIATE benefits (Michelle Segar)

Concentration Set realistic goals Learn how to self-talkthese skills can be translated into real life as well!

ReferencesPresident’s Council on Fitness, Sports and Nutrition. Facts and Statistics. http://www.fitness.gov/resource-center/facts-and-statistics/Experts Outline Exercise Recommendations for Bariatric Patients. American College of Sports Medicine. 2015. https://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/experts-outline-exercise-recommendations-for-bariatric-surgery-patientsACSM’s Certified News. American College of Sports Medicine July-September 2012. Volume 22 Issue 3. http://certification.acsm.org/files/file/CNews22_3pp4_webready.pdfThe Psychobiological Model: A new explanation to intensity regulation and intolerance to endurance exercise. Smiraul, Dantas, et. Al. 2013. http://www.scielo.br/pdf/rbefe/v27n2/aop_0913.pdfType of Physical Activity Goal Influences Participation in Healthy MidLife Women. M. Segar, J. Eccles, C. Richardson. Women’s Health Issues. 2008. http://www.academia.edu/11606419/Type_of_Physical_Actiivty_Goal_Influences_Participation_in_Healthy_Midlife_Women

ReferencesNine Mental Skills of Successful Athletes. J. L. Lesyk, Ohio Center for Sports Psychology. 1998. https://www.sportpsych.org/nine-mental-skills-overviewBasic Science Behind the Cardiovascular Benefits of Exercise. M Wilson, G. Ellsion, T. Cable. Heart. 2015. http://heart.bmj.com.proxy.lib.umich.edu/content/101/10/758.fullExercise and Hypertension. L. Pescatello, B. Franklin, et al. Medicine and Science in Sports and Exercise. ACSM. 2004. http://journals.lww.com/acsm-msse/Fulltext/2004/03000/Exercise_and_Hypertension.25.aspxExercise for your Bone Health. NIH Osteoporosis and Related Bone Diseases National Resource Center. 2012. http://www.niams.nih.gov/health_info/bone/Bone_Health/Exercise/default.aspPathophysiology of Depression: Do we have any solid evidence of interest to Clinicians? G. Hasler. World Psychiatry. 2010. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2950973/

ReferencesProphylactic Activation of Neuroprotective Stress Resonse Pathways by Dietary and Behavioral Manipulations. M. Mattson, W. Duan, et. Al. NeuroRx. 2004. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC534916/?tool=pubmedAerobic Exericise. R. Weil and M. Stoppler. MedicineNet. 1996-2015. http://www.medicinenet.com/aerobic_exercise/article.htmACSM Issues New Recommendations on Quantity and Quality of Exercise.2015. http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exerciseWhys is it Important to Warm and Cool Down in a Workout? Your Fitness. http://www.yourfitnessfaq.com/why-is-it-important-to-warm-up-and-cool-down-in-a-workout.html

ReferencesMind over Matter? The Central Governor Model Explained. Written by Coach Jeff. Runners Connect.2015. http://runnersconnect.net/running-training-articles/central-governor-theory/The Effects of Mental Imagery on Athletic Performance. Annie Plessinger. Vanderbilt University Psychology Department. http://www.vanderbilt.edu/AnS/psychology/health_psychology/mentalimagery.htmlExercise: Glucoregulation, Insulin Resitance and Diabetes. Kinesiology 545 by Dr. Greg Cartee, University of Michigan Department of Kinesiology. 2015.Molecular and Cellular Adpatations to Exercise that Modulate Metabolism. Kinesiology 545. Dr. Greg Cartee. University of Michigan. Dept of Kinesiology. 2015.Relationship between Metabolism and Muscle Fatigue. Kinesiology 545. Dr. Greg Cartee. University of Michigan. Dept of Kinesiology. 2015.