chapter 4 preparing for physical activity and exercise

Chapter 4Preparing for

Physical Activity and Exercise

Check Your Health Status

• For most people, moderate physical activity does not need clearance from a physician.

Check Your Health Status (cont.)

• See a doctor before you begin intense physical activity, especially if you:– Have a heart condition or take medicine for

blood pressure or heart– Get pains in your chest or left-side arm or neck– Have insulin-dependent diabetes– Get dizzy– Become breathless with mild exertion

How Much Physical Activity Do I Need?

• Two types of physical activity are needed:– Aerobic– Muscle strengthening

Physical Activity Guidelines for Americans

• Adults need at least:– 150 minutes of moderate-intensity aerobic

activity each week (e.g., brisk walking)

and– Two or more days of muscle-strengthening

activities for all muscle groups each week

• Or…

Physical Activity Guidelines for Americans (cont.)

• Adults need at least:– 1 hour of vigorous-intensity aerobic activity

each week (e.g., jogging/running)

and– Two or more days of muscle-strengthening

activities for all muscle groups each week

• Or…

Physical Activity Guidelines for Americans (cont.)

• Adults need at least:– An equivalent mix of moderate- and vigorous-

intensity aerobic activity each week

and– Two or more days of muscle-strengthening

activities for all muscle groups each week

FITT Formula

• FITT is an easy way to remember the essential facts for a good and effective exercise workout.

• F = Frequency (sessions per week)• I = Intensity (guided by heart rate for

aerobic activity and weight for muscle-strengthening activities)

FITT Formula (cont.)

• T = Time (how long an exercise takes to complete, e.g., how many repetitions or amount of time that a person lifts a weight)

• T = Type of activity (the classification of exercise)– Aerobic, muscular strength, or flexibility

exercises

Physical Fitness and Physical Activity Pyramid

• Build a lifestyle that includes staying active every day.

• Get your heart and lungs pumping 3 to 5 times a week.

• Stretch and strengthen your muscles 3 or more times a week.

• Cut back on sitting, watching TV, and computer time.

Figure 4-1: MyActivity PyramidCourtesy of Steve Ball, Ph.D., University of Missouri-Extension.

Excuses for Not Being Physically Active

• No time to exercise• Inconvenient to exercise• Lack of self-motivation• Exercise is not enjoyable.• Exercise is boring.• Lack of confidence in ability

Excuses for Not Being Physically Active (cont.)

• Fear of being injured• Lack of self-management skills• Lack of encouragement, support, or

companionship• No parks, sidewalks, bicycle trails, or safe,

pleasant walking paths near home or office

Overcoming Physical Activity Barriers

• Lack of time– Identify available time slots (at least three 30-

minute time slots).– Add physical activity to daily routine such as

riding a bike, walking to work, or shopping.– Select activities requiring minimal time such as

walking, jogging, or stair climbing.

Overcoming Physical Activity Barriers (cont.)

• Social influence– Explain your interest in physical activity to

your family and friends. Ask them to support your efforts.

– Invite them to exercise with you.– Develop new friendships with physically active

people. Join an exercise group such as a hiking club.

Overcoming Physical Activity Barriers (cont.)

• Lack of energy– Schedule physical activity for times in the day

when you feel energetic.– Convince yourself that physical activity will

actually increase your energy level.

Overcoming Physical Activity Barriers (cont.)

• Lack of motivation– Plan ahead. Write your physical activity

sessions on a calendar.– Invite a friend to exercise with you on a regular

basis.– Join an exercise group or class.

Overcoming Physical Activity Barriers (cont.)

• Fear of injury– Learn how to warm up and cool down to

prevent injury.– Exercise appropriately for your age, fitness

level, skill level, and health status.– Choose activities involving minimal risk.

Overcoming Physical Activity Barriers (cont.)

• Lack of skill– Select activities requiring no new skills.– Choose walking, climbing stairs, or jogging.– Take an exercise class to develop new skills.

Environmental Considerations

• Exercising in the heat– You risk serious illness if you are not prepared

to exercise in the heat.– Both exercise itself and high air temperature

increase your core body temperature.– Exercising in high humidity and heat puts extra

stress on your body and pushes core body temperature even higher.

Avoiding Heat-Related Problems

• Schedule outdoor exercise for the coolest part of the day.

• Exercise in facilities with air conditioning.• Slow down.• Drink water:

– 24 ounces two hours before exercise– 6 to 8 ounces every 20 to 30 minutes during

exercise

Avoiding Heat-Related Problems (cont.)

• Monitor the color of your urine. Dark urine is a sign of dehydration.

• Dress appropriately. Avoid waterproof cloth. Use lightweight, light-colored clothing that breathes.

• Use sunscreen.• Get your body accustomed to the heat.

Heat-Related Illnesses

• Heat syncope (fainting)• Heat cramps (muscle spasms)• Heat exhaustion (severe dehydration; can

progress to heat stroke if not treated)• Heat stroke (life threatening; affects even

healthy, active people who are strenuously exercising in warm environments)

Exercising in the Cold

• To maintain core body temperature in cold environments, the body transfers heat away from the extremities and towards the central organs.

• This increases the risk of frostbite to toes, fingers, nose, and ears.

• Shivering is a sign of mild hypothermia.

Avoiding Cold-Related Problems

• Stay hydrated. Avoid alcohol and caffeinated beverages.

• Dress appropriately in the cold.– Wear multiple layers of clothing since they are easy to

add and remove.– Layers next to the skin should be made of wicking

material.– Wear a hat.– Socks and gloves should be made of synthetic material.

Exercising in Polluted Air

• The combination of polluted air and exercise increases potential health problems.

• Health problems include:– Damage to airways and lungs– Asthma development– Worsening of existing asthma– Increased risk of heart disease and cancer

Exercising in Polluted Air (cont.)

• Avoid outdoor activity or reduce intensity and duration of exercise when air quality alerts have been issued.

• Exercise indoors on poor air quality days.• Avoid high-pollution areas (e.g., near

highways).

Exercising at High Altitudes

• Decreased oxygen at high altitudes makes physical activity difficult.

• For an un-acclimated person, being 8000 feet above sea level for several days can lead to:– Acute mountain sickness– High-altitude pulmonary edema– High-altitude cerebral edema

Exercising at High Altitudes (cont.)

• To reduce likelihood of high-altitude illness:– Make a gradual descent to allow time to

acclimate (“climb high, but sleep low”)– Eat high-carbohydrate foods– Stay hydrated

• In case of past high-altitude illness, ask your physician for medication to lessen the symptoms of the illness.

Muscle Soreness

• Expect muscle soreness:– After strenuous physical activity workouts– After starting a new type of exercise

• Remedies for muscle soreness:– Rest– Ice application– Stretching

Muscle Soreness (cont.)

• Remedies for muscle soreness:– Massage– Anti-inflammatory medicines– Topical ointments/creams– Heat application

Using Technology to Track Your Fitness

• Basic step counters (pedometers)• Heart rate monitors• Calorie counters• GPS• Smartphone apps

Stay Safe

• Do not exercise if you have a cold or the flu.

• Never exercise when you have a fever, chest pain, or breathing problems.

• ALWAYS drink plenty of water. Do not wait until you are thirsty to drink.

Stay Safe (cont.)

• Do not exercise if you have not had enough sleep or if you have not eaten.

• Save large meals for after you exercise.• Wear proper clothing and shoes and use

equipment correctly to prevent injuries.• Be mindful of extreme temperatures.

You Can Do This!

• Small ways to start being physically active:– Take breaks from long periods of sitting.– Get up and stretch every 15 minutes.– Walk across the room a few times.– Do simple exercises while watching television.– Try crunches, leg lifts, or modified push-ups

during commercials.