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Advanced Exercise Prescription

An Integrated Approach

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Group Support

Stress Management

Exercise Nutrition

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

• 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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Strong Evidence

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

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

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Stress Management

Exercise and Other elements

• Decreased hostility

• Improved mood and feeling of well-being

• Increased satisfaction and pleasure from life

• Increased social connectedness

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Group Support/Mental Health

Exercise and Other elements

• Aids in weight loss and maintenance of weight loss

• Moderates appetite

• Exercise-friendly complex carbohydrates are the body’s optimal energy source

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Nutrition and Eating Plan

2007 Prevalence of Recommended Physical Activity

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Retrieved August 5, 2009 from: http://apps.nccd.cdc.gov/PASurveillance/StateSumV.asp

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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Where will you be in the future?

Where are you now?

Where did you fit previously?

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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

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• 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

POP FITT Quiz

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• 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

POP FITT Quiz

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• What is the difference between activity and exercise? Activity involves stop and go activity, while

exercise involves continuous activity. Activity is < 45% or > 80% of maximal

capacity, while exercise is 45-80% of maximal capacity.

Activity doesn’t result in conditioning the cardiopulmonary system, while exercise

does.

POP FITT Quiz

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• 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.

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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1988–2007 No Leisure-Time Physical Activity Trends

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Don’t Be Inactive in Leisure

Moving Forward

• What’s 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.– Don’t 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 you’re already doing it, it’s 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 action—what 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 timeframe—not 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 It…and Keep Doing It

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Other Topics:More to Know for Exercise

Success

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 thumb’s 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.• Don’t 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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