cardiovascular exercise
DESCRIPTION
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. - PowerPoint PPT PresentationTRANSCRIPT
Cardiovascular Exercise
Module 3
www.getrealwellnesssolutions.com
Functional Health
People tend to lose function in
tandem with age…
Compression of Morbidity: Maximize independent functioning yearsDecrease need for dependent careShift focus to functional health maintenance
Points to Ponder:
Without change in exercise & diet, the average 65 year-old will have:
20 pounds more fat20 pounds less muscle Even if weight is the same
Maximum Oxygen Intake (MOI)
MOI of moderately active men decreases from age 20
8 % by age 30 16 % by age 4026 % by age 50 35 % by age 60
Move More
Physical activity is MEDICINEAdd more leisure-time activityCreate an exercise menuReinvent activities you have enjoyed Plan activity as a part of your day
Recreate RecessUse 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!
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Weekly Activity Guidelines:
150 minutes of MODERATE activityOr 75 minutes of VIGOROUS2 days of full-body resistance training
Be healthy by CHOICE, not by CHANCE
Interval Training
Combine 30 second bursts of intensityFollowed by 4-5 minutes of slow recoveryFloods the heart & lungs with heart healthy
hormonesChallenges the heart & lungsBuilds lung capacity & staminaMore bang for your buck!
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 daily changes, in both diet and exercise
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Cadiopulmonary Fitness
Monitor your:Resting heart rate (RHR) Recovery heart rate (RHR)With improved fitness you will see:Lower RHRFaster RHR www.getrealwellnesssolutions.com
Target Heart Rate 220 - age = Maximum Heart RateMHR x 65%MHR x 85%Target Heart Zone Resting Heart RateFormula using resting heart rate
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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
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.”
Death by Sitting
Sit more, Die earlyIt takes 200 muscles to stand
Stand more often! Schedule walking meetings or hold
standing meetingsSit 60… Move 3
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.