Advanced Exercise Prescription

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Advanced Exercise Prescription
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An Integrated Approach
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The Benefits of Physical Activity

• Regular physical activity is one of the most
  important things you can do for your health.
• It can help
• Control your weight
• Reduce your risk of cardiovascular disease
• Reduce your risk for type 2 diabetes and
  metabolic syndrome
• Reduce your risk of some cancers
• Strengthen your bones and muscles
• Improve your mental health and mood
• Improve your ability to do daily activities and
  prevent falls
• Increase your chances of living longer

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Health Benefits What Science Says
Strong Evidence

• Prevention of weight gain
• Weight loss when combined with diet
• Improved cardiorespiratory and muscular fitness
• Prevention of falls
• Reduced depression
• Better cognitive function (older adults)

• Lower risk of
• Early death
• Heart disease
• Stroke
• Type 2 diabetes
• High blood pressure
• Adverse blood lipid profile
• Metabolic syndrome (or pre-diabetes)
• Colon and breast cancers

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Health Benefits What Science Says

• Moderate to Strong Evidence
• Better functional health (older adults)
• Reduced abdominal obesity

• Moderate Evidence
• Weight maintenance after weight loss
• Lower risk of hip fracture
• Increased bone density
• Improved sleep quality
• Lower risk of lung and endometrial cancers

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Exercise and Live Longer

• Only a few lifestyle choices have as large an
  impact on your health as physical activity.
• People who are physically active for about 7
  hours a week have a 40 lower risk of dying early
  than those who are active for less than 30
  minutes a week. 
• You don't have to do high amounts of activity or
  vigorous-intensity activity to reduce your risk
  of premature death.

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Exercise and Other Elements
Stress Management

• Increased efficiency and effectiveness in poses
• Decreased risk of injuries
• Increased awareness and ability to focus

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Exercise and Other elements
Group Support/Mental Health

• Decreased hostility
• Improved mood and feeling of well-being
• Increased satisfaction and pleasure from life
• Increased social connectedness

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Exercise and Other elements
Nutrition and Eating Plan

• Aids in weight loss and maintenance of weight
  loss
• Moderates appetite
• Exercise-friendly complex carbohydrates are the
  bodys optimal energy source

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2007 Prevalence of Recommended Physical Activity


Retrieved August 5, 2009 from http//apps.nccd.cd
c.gov/PASurveillance/StateSumV.asp
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More About Physical Activity

• 25-30 of Americans get no physical activity.
• 60-70 of Americans perform less than public
  health recommendations.
• Physical inactivity is a major cardiovascular
  risk factor.

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F.I.T.T. Principle
F Frequency How often
I Intensity How hard
T Time How long
T Type What type
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POP FITT Quiz

• What is the minimum amount of aerobic exercise
  necessary to get the most benefit from your
  Program?
• ? 120 minutes per week
• ? 150 minutes per week
• ? 180 minutes per week
• ? 240 minutes per week

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POP FITT Quiz

• What is the appropriate intensity level for
  aerobic exercise?
• ? 20-40 Maximal Capacity or RPE 6-10
• ? 45-80 Maximal Capacity or RPE 11-14
• ? 60-80 Maximal Capacity or RPE 16-20
• ? As much as you can handle

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POP FITT Quiz

• What is the difference between activity and
  exercise?
• Activity involves stop and go activity, while
  exercise involves continuous activity.
• Activity is lt 45 or gt 80 of maximal capacity,
  while exercise is 45-80 of maximal capacity.
• Activity doesnt result in conditioning the
  cardiopulmonary system, while exercise does.

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POP FITT Quiz

• What is the minimum amount of resistance exercise
  necessary to get the most benefit from your
  Program?
• 2-3 times per week and RPE 10-15
• 3-4 times per week and RPE 10-15
• 1-2 times per week and RPE 6-10
• There is no limit.

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The Benefits of Getting Stronger

• Increases lean body mass
• Improves bone health
• Improves glucose tolerance and insulin function
• Improves muscle, tendon and ligament integrity
• Helps you maintain independence and activities of
  daily living

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Exercise Benefits for a Lifetime

• Improve heart efficiency
• Improve oxygen carrying capacity of blood
• Lower resting blood pressure
• Lower triglycerides
• Increase HDL cholesterol
• Lower blood sugar
• Improve metabolism
• Improve exercise capacity

• Decrease body fat
• Improve muscle mass
• Decrease mortality rate
• Decrease stress level
• Decrease hostility
• Decrease depression
• Improve well-being
• Able to remain healthy and independent

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Effects of Not Exercising

• Without exercise, cardiorespiratory fitness
  decreases as quickly as 2 weeks.
• Half of functional capacity can decrease in a
  matter of 4 to 12 weeks of stopping an aerobic
  exercise program.
• Stopping an exercise program will lower your
  daily calorie expenditure, which leads to weight
  gain.

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19882007 No Leisure-Time Physical Activity Trends
Dont Be Inactive in Leisure
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Moving Forward

• Whats next?
• Possible adjustments to your
• Target heart rate
• Exercise time
• Exercise frequency
• Resistance load for strength training
• Always work with your exercise physiologist and
  doctor to adjust your exercise regimen.

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Exercise Guidelines

• Limit passive, inactive pursuits.
• Dont fill your life with non-activity.
• Add more activity into your everyday life.
• Exercise aerobically for a minimum of 3 hours
  (180 minutes) per week.
• Perform strength training activities a minimum of
  2 times per week.

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• A goal without a plan is just wishful thinking.
• ? Author Unknown

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Be S.M.A.R.T. About Goal Setting

• Specific, significant and stretching
• If youre already doing it, its not a goal.
• Measurable, meaningful and motivational
• Ask how much, how often, how many and how will
  you know it is accomplished.
• Action-oriented, attainable and achievable
• Goals need to be focused on personal actionwhat
  you want to achieve and how you plan to achieve
  it.
• Realistic, relevant and results-oriented
• You must be both willing, able and see the value.
  
• Time-based, tangible and trackable
• A goal should have a set timeframenot too short,
  not too long.

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Be Specific

• Answer the 6 W questions
• WHO is involved?
• WHAT do you want to accomplish?
• WHERE will you exercise?
• WHEN will you exercise and for how long?
• WHICH requirements and limitations do you have?
• WHY are you exercising?

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Stage II Exercise Prescription

• Aerobic
• Adjust target heart rate
• Try new types of aerobic exercise
• Increase duration and/or frequency

• Strength Training
• Increase intensity (i.e. the amount of weight)
• Try new strength training exercises
• Try different strength training equipment

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Just Do Itand Keep Doing It
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Other TopicsMore to Know for Exercise Success
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Dressing for Outdoor Exercise Success

• Think safety.
• Wear light-colored clothing, a hat, sunscreen and
  sunglasses when exercising outdoors during the
  day.
• Wear reflective materials when exercising
  outdoors during dusk or evening hours.
• Wear safety gear appropriate for your activity.
• Carry your cell phone and inform others where you
  are.
• Think comfort.
• Layer to help regulate your body temperature,
  keep you warm and dry and block wind during
  activity.
• Wear appropriate and properly-fitting gear for
  your head, hands and feet.

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Choosing Proper Footwear

1. Find a good athletic shoe store with
   knowledgeable staff.
2. If you wear orthotics, bring them, and wear sport
   socks.
3. Look for shoes with good shock absorption.
4. Make sure the shoe bends at the ball of the foot.
5. Shop in the afternoon when your feet are slightly
   swollen.
6. Make sure the heel is snug and does not slide.
7. There should be a thumbs width between the
   longest toe and the tip of the toe box.
8. Always try both shoes on and walk/jog around the
   store.

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Cold Weather Activities

• Exercising outdoors in very cold weather is not
  recommended for those with cardiovascular
  diseases or asthma.
• Always check with your doctor about whether or
  not you should exercise outdoors in cold weather.
• This includes exercise (like walking) or outdoor
  recreational activities (like skiing or ice
  skating).

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Exercise Success

• Choose a place that is convenient and accessible.
• Dont overdo it. No pain, no gain is NOT the
  goal.
• Establish a routine that works for you.
• Make an appointment with yourself.
• Con or bargain with yourself.
• Prevent boredom with variety.
• Exercise with a buddy for support.
• Monitor your progress to see progress.
• Set goals and reward your accomplishments.

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