Cardiovascular Exercise Module 3 www.getrealwellnesssolutions.com.

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Presentation transcript:

Cardiovascular Exercise Module 3

Functional Health People tend to lose function in tandem with age… Compression of Morbidity: Maximize independent functioning years Decrease need for dependent care Shift focus to functional health maintenance

Points to Ponder: Without change in exercise & diet, the average 65 year-old will have: 20 pounds more fat 20 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 % by age % by age % by age 60

Move More Physical activity is MEDICINE Add more leisure-time activity Create an exercise menu Reinvent activities you have enjoyed Plan activity as a part of your day

Recreate Recess Use 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!

Weekly Activity Guidelines: 150 minutes of MODERATE activity Or 75 minutes of VIGOROUS 2 days of full-body resistance training Be healthy by CHOICE, not by CHANCE

Interval Training Combine 30 second bursts of intensity Followed by 4-5 minutes of slow recovery Floods the heart & lungs with heart healthy hormones Challenges the heart & lungs Builds lung capacity & stamina More 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

Cadiopulmonary Fitness Monitor your: Resting heart rate (RHR) Recovery heart rate (RHR) With improved fitness you will see: Lower RHR Faster RHR

Target Heart Rate age = Maximum Heart Rate MHR x 65% MHR x 85% Target Heart Zone Resting Heart Rate Formula using resting heart rate

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) minutes, you can delay onset of disability by 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 early It takes 200 muscles to stand Stand more often! Schedule walking meetings or hold standing meetings Sit 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.