Exercise Programming for Weight Management

1
Exercise Programming for Weight Management

• Joshua La Reaux, M.S., CSCS
• Clinical Exercise Instructor, PEAK Academy
• Department of Exercise and Sport Science
• The University of Utah

2
Physical Activity Recommendations

• Surgeon General 30 minutes of light to moderate
  activity most if not all days of the week.
  
• ACSM Overweight adults should engage in
  approximately 45 minutes of exercise per day to
  lose weight or prevent weight regain.
  
• Institute of Medicine 60 minutes a day of
  moderate physical activity to prevent weight
  gain.
  
• International Association for the Study of
  Obesity 45 to 90 minutes of moderate physical
  activity per day.

3
Getting Started

• Where are you psychologically?
• Where are you physically?
• What are your barriers?
• What do you enjoy doing?

4
Psychological Readiness(Transtheoretical Model)

• Precontemplation lack of interest in making a
  change.
  
• Contemplation thinking about making a change.
• Preparation taking steps to make a change or
  have already made small changes.
  
• Action actively engaged in the behavior but for
  less than six months.
  
• Maintenance have maintained the behavior for
  more than six months.
  

5
Physical Readiness

• Step 1 - Self administered questionnaire (PAR-Q,
  AHA/ACSM Health/Fitness Facility Preparticipation
  Questionnaire)
  
• Step 2 If necessary, obtain physicians
  clearance (may include stress testing).
  
• Step 3 If necessary, professional
  guidance/supervision.

6
Identifying Barriers

• Identifying and overcoming barriers is a critical
  step in successful exercise programming!
  
• Common barriers include
• Lack of time
• Lack of support
• Lack of skill
• Access
• Cost
• Fear of injury

7
What do you enjoy doing?

• To achieve the highest levels of adherence choose
  activities you enjoy. However, every program
  should address the main components of physical
  fitness
• Body Composition
• Cardiorespiratory or Aerobic Fitness
• Muscular Strength and Endurance
• Flexibility

8
Cardiovascular Fitness

• Cardiorespiratory fitness is related to the
  ability to perform large muscle, dynamic,
  moderate- to high-intensity exercise for
  prolonged periods (ACSM, 2000, p.68).
• Cornerstone of healthy weight management!

9
Cardiovascular Fitness
10
Heart Rate Reserve

• A way to measure exercise intensity using resting
  and maximal heart rate. Also known as the
  Karvonen formula.
  

11
Cardiovascular Fitness Worksheet

• Moderate Heart Rate Range (40)
• (Heart Rate Max _____ - Resting Heart Rate
  _____ x .40) Resting Heart Rate
  
• Vigorous Heart Rate Range (60)
• (Heart Rate Max _____ - Resting Heart Rate
  _____ x .60) Resting Heart Rate
  
• Heart Rate Max 220 age in years (/- 12).

12
Muscular Strength and Endurance

• To write an effective program there are a
  multitude of variables to consider
  
• Training goal
• Training experience
• Appropriate volume (V Reps x Load)
• Appropriate intensity ( of 1RM)
• Rest/work ratios
• Exercise selection (large muscle groups followed
  by smaller ones)
  
• Proper warm-up/cool-down

13
Muscular Strength
14
Flexibility

• Flexibility is defined as the ability to move a
  joint through its complete range of motion
  (ACSM, 2000, p.85.).
  
• Including flexibility training into a program may
  reduce injury, facilitate activities of daily
  living and improve performance. Unfortunately,
  flexibility training is often misunderstood and
  neglected.

15
Flexibility Training
16
Sample Program Week One
17
Cardiovascular
18
Resistance Training
19
Flexibility
20
Conclusion

• The purpose of this workshop is to provide a
  general understanding of exercise programming for
  healthy weight management. The examples provided
  may not be appropriate for everyone. Those
  interested in starting an exercise program are
  strongly encouraged to meet with their physician
  or a certified exercise professional.

21

• Questions?
• Contact Information
• Josh La Reaux
• [phone]
• Joshua.LaReaux_at_hsc.utah.edu

22
References

• 1. ACSM. (2000). ACSMs Guidelines for Exercise
  Testing and Prescription. Philadelphia
  Lippincott Williams.
  
• 2. United States Department of Health and Human
  Services. Physical activity and health a report
  of the Surgeon General. Atlanta, GA US
  Department of Health and Human Services, Centers
  for Disease Control and Prevention, National
  Center for Chronic Disease Prevention and Health
  Promotion, 1996.