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Cardiovascular Exercise

Cardiovascular Exercise. Module 3 www.getrealwellnesssolutions.com. Functional Health. People tend to lose function in tandem with age… Compression of Morbidity: M aximize independent functioning years Decrease need for dependent care Shift focus to functional health maintenance.

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Cardiovascular Exercise

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  1. Cardiovascular Exercise Module 3 www.getrealwellnesssolutions.com

  2. Functional Health People tend to lose function in tandem with age… • Compression of Morbidity: • Maximize independent functioning years • Decrease need for dependent care • Shift focus to functional health maintenance

  3. Points to Ponder: • Without change in exercise & diet, the average 65 year-old will have: • 20 pounds morefat • 20 pounds lessmuscle • Even if weight is the same

  4. Maximum Oxygen Intake (MOI) • MOI of moderately active men decreases from age 20 • 8 % by age 30 • 16 % by age 40 • 26 % by age 50 • 35 % by age 60

  5. Move More • Physical activity is MEDICINE • Add more leisure-time activity • Create an exercise menu • Reinvent activities you have enjoyed • Plan activity as a part of your day

  6. Recreate Recess • Use activity as a time to play. • Allow short breaks to refresh you. • Plan them as a part of your day. • Avoid activity you dread. (dread=inaction) • Find activity you can look forward to! www.getrealwellnesssolutions.com

  7. Weekly Activity Guidelines: • 150 minutes of MODERATE activity • Or 75 minutes of VIGOROUS • 2 days of full-body resistance training • Be healthy by CHOICE, not by CHANCE

  8. Interval Training • Combine 30 second bursts of intensity • Followed by 4-5 minutes of slow recovery • Floods the heart & lungs with heart healthy hormones • Challenges the heart & lungs • Builds lung capacity & stamina • More bang for your buck!

  9. Weight Loss Formula • To lose one pound in a week, you must create a 3,500 calorie deficit. • 500 calories per day, to lose one pound a week. • Focus on small dailychanges, in both diet and exercise www.getrealwellnesssolutions.com

  10. Cadiopulmonary Fitness Monitor your: • Resting heart rate (RHR) • Recovery heart rate (RHR) With improved fitness you will see: • Lower RHR • Faster RHR www.getrealwellnesssolutions.com

  11. Target Heart Rate • 220 - age = Maximum Heart Rate • MHR x 65% • MHR x 85% • Target Heart Zone • Resting Heart Rate • Formula using resting heart rate www.getrealwellnesssolutions.com

  12. F.I.T. Principle • F=Frequency - How often do you move? • I=Intensity - How hard are you working? • T=Time - How long do you participate? • By walking MOST days (moderate pace) 30-45 minutes, you can delay onset of disability by 10-12 years

  13. Points to Ponder “When you choose inactivity you are CHOOSING to accept the consequences that come with it. Not moving, is a choice by default.”

  14. Death by Sitting • Sit more, Die early • It takes 200 muscles to stand • Stand more often! • Schedule walking meetings or hold standing meetings • Sit 60… Move 3

  15. Points to Ponder “Walking is just too boring.” “Yep, it’s not near as exciting ad open heart surgery.” ~Dr. David Hunnicutt • Those who think they have not time for health will boldly find time for illness.

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