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23 June 2017

The Exercise Prescription

THE EXERCISE PRESCRIPTION

  • A basic prescription involves a stretching session and a 10-minute low intensity warm-up, to increase blood flow and minimize risk of injury.
  • Exercises should be performed at an intensity adequate to increase heart rate into a training zone, which is 60 to 90 percent of the maximum age-adjusted heart rate (MHR = 220 – age).
  • For weight loss, prolonged sessions at 70 percent of MHR are effective at burning fat, while increased levels of exercise induce muscle to hypertrophy.

Note: A 10-minute cooldown is important to minimize cramping and muscle injury at the end of each session.

A gradual incremental exercise program emphasizing cardiovascular fitness is the basis of all exercise programs. Vigorous exercise involves minimal risks for healthy individuals but can be risky for couch potatoes or the dedicated sedentary. These individuals should check with their physician first as should all those over 35, or with medical conditions such as arthritis, hypertension, shortness of breath, diabetes, obesity or a family history of heart disease.

A basic prescription involves a stretching session and a 10-minute low-intensity warm-up, to increase blood flow and minimize risk of injury. Then, exercises to increase muscular strength, endurance and flexibility are done. These should be performed at an intensity adequate to increase the heart rate into a training zone, which is 60 to 90 percent of the maximum age-adjusted heart rate (MHR = 220 – age). Individuals can start at 50 to 60 percent of MHR, and then stay in the training zone. For weight loss, prolonged sessions at 70 percent of MHR are effective at burning fat, while increased levels of exercise induce muscle to hypertrophy. A 10-minute cool down is important to minimize cramping and muscle injury at the end of each session.

BENEFITS OF PHYSICAL ACTIVITY

  • Decreases loss of fat-free mass associated with weight loss.
  • Improves maintenance of weight loss.
  • Improves cardiovascular and metabolic health, independent of weight loss.

The energy used in various forms of exercise and physical activity is shown above. Increasing physical activity, even though everyday activities, can be helpful, but it is still recommended that a minimum 30 minutes of aerobic exercise per day be included in a healthy, active lifestyle.

This amount of exercise has been shown to be helpful in maintaining a healthy body weight.

Danny Dickerson
Lifestyle Nutrition/Wellness Coach
A Better Way of Life
ccimhealth.com


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