FOREVER FIT - St. Mary's Hospital

Report
Establishing and maintaining an
exercise program for life!
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Define Exercise
Identify benefits of a
regular exercise
program
Identify Components of
an exercise program
Perceived Exertion
Scale
Warning Signs
Barriers to exercise
Suggestions for staying
with an exercise
routine
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Aerobic Exercise- Moderate intensity
exercise which is performed for a
prolonged duration of time. Aerobic
exercise has the most benefit for your
heart.
◦ What are examples?
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Anaerobic Exercise- A short duration,
high intensity movement/activity.
◦ What are examples?
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Physical Activity: any
activity that gets a
person up and
moving
◦ Examples?
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Aerobic Exercise: a
purposeful activity
in which there is a
specific idea in mind
◦ Examples?
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Personal Examples?
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Health Improvements?
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Fitness Improvements?
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Psychological Changes?
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Others?
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Warm-up Phase
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Endurance Phase
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Strengthening Phase
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Cool-down Phase
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This should be the first stage of the exercise
session
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At least 5 minutes
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Low-intensity activity
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A warm-up reduces the stress on your heart
and muscles, slowly increasing your
breathing, heart rate and temperature.
A warm-up decreases the risk of developing
an arrhythmia, angina with exercise and
muscle injuries/soreness.
20-60 minutes of continuous aerobic
exercise or intermittent (minimum of 10
minutes bouts accumulated throughout the
day).
Daily exercise!
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2-3 days/week on
non-consecutive
days
8-12 repetitions
(number of lifts) per
exercise, 1 set
Moderate speed
movements (6
second/repetition)
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Improves muscle
mass=more muscle
more efficient
metabolism!
Increases resting
metabolism.
Maintains bone
mass.
Reduces the risk of
injury.
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Boosts your stamina.
Improves your sense
of well-being.
Improves blood
sugar control.
Maintains functional
activities.
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Allows your body to gradually recover from
the endurance phase.
Cool-down does not mean to sit down!
Slowly decrease the intensity of your activity.
Includes stretching and range of motion
exercises.
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Returns heart rate and blood pressure to
resting levels.
Reduces the potential for post exercise
hypotension and dizziness.
Promotes the removal of lactic acid.
Reduce the risk of arrhythmias.
Facilitates the dissipation of body heat.
Stretching will increase overall flexibility.
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How hard YOU feel
your body is working
Combine all sensations
of physical stress,
effort, & fatigue
Focus on total feeling
of exertion
EXERTION
No exertion at all
Extremely Light
Very Light
Light
Somewhat Hard
Hard (heavy)
Very Hard
Extremely Hard
Maximal Exertion
RPE
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
 Metabolic
Equivalent
 Dependent on body weight
 The higher the met level, the
higher the fitness level
Low Intensity:
<3 METs
Moderate
Intensity:3-6 METs
High Intensity:
>6 METs
Physical Activity
MET
Light Intensity Activities
sleeping
watching television
writing, desk work, typing
walking, 1.7 mph, level ground, strolling, very slow
walking, 2.5 mph
Moderate Intensity Activities
bicycling, stationary, 50 watts, very light effort
walking 3.0 mph
calisthenics, home exercise, light or moderate effort, general
walking 3.4 mph
bicycling, <10 mph, leisure, to work or for pleasure
bicycling, stationary, 100 watts, light effort
Vigorous Intensity Activities
jogging, general
calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort
running jogging, in place
rope jumping
<3
0.9
1
1.8
2.3
2.9
3 to 6
3
3.3
3.5
3.6
4
5.5
>6
7
8
8
10
What prevents you
from exercising?
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Are you one?
>60% of our waking day is spend in a
sedentary position.
“Be more active and less inactive”!
Take 5 minute breaks after 1 hour of sitting
to minimize the deleterious effects of
inactivity!
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Symptoms that may occur before, during or
after an exercise session.
Examples of warnings signs include:
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Excessive shortness of breath
Symptoms similar to previous cardiac discomfort
Dizziness and/or lightheadedness
Nausea
Excessive fatigue
Excessive sweating
Have an emergency plan in place
 Use of nitroglycerine if prescribed
 When to call your doctor or 911
“Motivation is what gets you started. Habit is
what keeps you going.”
Jim Ryun, Olympic Medalist and Politician
Your challenge is to remain “Forever Fit”

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