Professional Documents
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Outline of Seminar
Exercise Fundamentals Ayurveda on exercise Benefits of Exercise Exercise Physiology How Exercise Effects Aging Counseling Patients On Exercise Recommended Exercise Regimens Exercise Related Resources
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Scheduled exercise
Goal oriented activity: jogging or weight lifting
Improved fitness or physical performance Weight management or better health
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Core strengthening/stability training Flexibility training Balance training Sport specific training, ie agility, performance
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What Is Fitness
Ability to do physical work over time, using the musculoskeletal & cardiovascular systems Greater degree of fitness leads to reduced risks of overall disease & greater sense of well being & functionality
Age-adjusted mortality rates in healthy men categorized by level of fitness (Exercise capacity in METs)
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Concept of balaardh: use half your strength or capacity when exercising If you maintain the exercise program, your exercise capacity will increase
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Lowers blood pressure Promotes weight loss Raised HDL (good) cholesterol Lowers LDL (bad) cholesterol
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SV may decrease at higher heart rates b/c of less diastolic filling time
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Combined with aggressive dietary changes can cure type 2 diabetes Promotes weight loss
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Comes from glycogen breakdown in liver and skeletal muscle; glycogenolysis Fat stores are also mobilized for energy
Ratio of glucose:fat metabolism is initially 1:1, can change to 1:4 with prolonged submaximal V02 <60% intensity exercise, takes 90 minutes to reach this effect Increased fat metabolism with low to moderate intensity activities after 10 minutes of steady state exercise
30% aerobic
Kreb cycle in mitochondria
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Reminder
Women begin to lose bone mass between age 30 35
Rate of about 0.75% to 1% per year
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Best to take calcium & Vitamin D supplements & exercise throughout life to prevent bone mass & density loss
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Leads to more restful sleep & increased energy during the day
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Basal metabolic rate decrease by 5% per decade Loss of lean muscle mass, atrophy with aging
Loss depends on activity level
Exercise, both aerobic and strength training is the key to minimizing weight gain and muscle atrophy
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Increase in knee and back problems with aging Significant degeneration of the spine with aging
Excessive weight bearing may play a role
Exercise is great for minimizing rate of joint degeneration & strengthening soft tissues
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Joint disease
Prior injuries, severe arthritis
Poor balance
History of falls
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Abdominals
Sit ups & crunches Leg raises
Shoulders
Shoulder press Lateral or front raises
Obliques
Side bends Torso twists
Upper back
Chin up Rows
Lower Back
Back extension deadlifts
Arms
Bicep & forearm curls Tricep extensions
Legs
Squats, lunges Leg press Leg extensions & curls
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Exercise Intensities
Level of physical exertion to raise your heart rate & break a sweat
Should be able to carry on a conversation Level 6 on scale of 1 to 10
Vigorous intensity
Level 8 or higher Requires higher focus Difficult to carry conversation
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Increase protein intake to preserve lean tissue Limit high calorie foods like fried food, nuts, candies, empty calories Take supplements as directed
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Exercise Resources
American College of Sports Medicine American Heart Association US Department of Health & Human Services
Physical Activities Guidelines Advisory Committee
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