Exercise ideas for busy people – NSNA Presentation 2014
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Transcript Exercise ideas for busy people – NSNA Presentation 2014
EXERCISE IDEAS
FOR BUSY PEOPLE
By Kris Fox, PhD, ATC, CSCS*D
Benefits of Regular Exercise
Decreases risk of coronary artery disease
Decreases risk of cardiovascular disease
Decreases risk of stroke
Decreases risk of type 2 diabetes
Decreases risk of some forms of cancer (e.g., colon
and breast cancers)
Lowers blood pressure
Improves lipoprotein profile, C-reactive protein
and other heart disease biomarkers
Enhances insulin sensitivity
Benefits of Regular Exercise
Assists in weight management and body fat
management
Preserves bone mass
Reduces the risk of falling
Prevents / improves mild to moderate depressive
disorders and anxiety
Enhances feelings of "energy", well-being, and quality
of life
Enhances cognitive function
Decreases risk of cognitive decline and dementia
Decreases risk of all-cause mortality
ACSM Current Recommendations
Important Note
The update concludes that the guidelines
presented are "minimum" requirements for
preventing disease and strongly encourages
American adults to strive for greater amounts of
physical activity to gain advanced protection
against "inactivity-related chronic disease."
For sedentary individuals, it is recommended to
begin at lower levels and gradually work up to
the recommendations.
Always check with a physician before beginning
any exercise program.
Cardiovascular Recommendations
a.k.a. Aerobic Recommendations
Cardiovascular Recommendations
Frequency: ≥ 5 d/wk of moderate exercise, or ≥3 d/wk
of vigorous exercise, or a combination of moderate and
vigorous exercise on ≥3–5 d/wk
Intensity: Moderate and/or vigorous intensity
Time: 30–60 min/d (150 min/wk) of purposeful moderate
exercise, or 20–60 min/d (75 min/wk) of vigorous
exercise, or a combination of moderate and vigorous
exercise per day
Type: Regular, purposeful exercise that involves major
muscle groups and is continuous and rhythmic in nature
Progression: Gradual (7-10% increase each week MAX!)
Determining Intensity Levels
Option 1:
Go
to a lab and complete a GXT
Then have your exercise goals calculated
Option 2:
Calculate
exercise goals using:
Heart Rate Method
Heart Rate Reserve Method
Ratings of Perceived Exertion Method
METs Method
Heart Rate Method
Calculate:
Max HR = 220 – age in years
Low end of target intensity is 55-60%
High end of target intensity is 90%
Ex: Age = 40 years
220 – 40 years = 180
180 x 60% = 108 bpm
180 x 90% = 162 bpm
Heart Rate Reserve Method
Calculate target heart rate:
= [% exercise intensity x (HRmax – HRrest)] + HRrest
Low end of target intensity is 40-50%
High end of target intensity is 85%
Ex: Age = 40 years, resting HR = 70 bpm
[50% x (180 bpm – 70 bpm) + 70 bpm = 125 bpm
[85% x (180 bpm – 70 bpm) + 70 bpm = 164 bpm
Ratings of Perceived Exertion Method
Classification
RPE
%HHR
%HRmax
<20
<35
<10
Light
20-39
35-54
10-11
Moderate
40-59
55-69
12-13
Hard
60-84
70-89
14-16
Very Hard
≥85
≥90
17-19
Maximal
100
100
20
Very Light
(6-20 scale)
METs
MET = Metabolic Equivalent of Task
One MET is defined as 1 kcal/kg/hour*
Roughly
equivalent to sitting quietly
* typical metabolism at rest of an "average" individual
Light = 2.0-2.9 METs
Moderate = 3.0-5.9 METs
Vigorous = 6.0-8.7 METs
Near max to maximal = ≥8.8 METs
Ways to Increase Heart Rate
Go up hill
Go up steps
Carry extra weight
Go faster
Pick Activities You Enjoy
Dancing
Ride a bike
Jump rope
XC skiing
Water aerobics
Badminton
Archery
Bowling
Canoeing
Play with kids
Frisbee golf
Golfing (walk)
Hiking
Race walking
Racquetball
Roller skating
Sledding
Snow shoeing
Table tennis
Wallyball
Ideas for Incorporation
Schedule 10-15 minutes before work, again during
lunch, and again after work each day.
Start
with 1 session each day
If you don’t have a lot of time for a moderate
intensity activity, perform a higher intensity activity
for a shorter period of time.
Try interval training
Pick
up the pace for a short period of time
Follow by a slower pace
Repeat frequently during workout
Ideas for Incorporation
Park a distance from store entrances (when safe),
and walk briskly to/from car
Use bathroom on different floor/different part of
building, walk briskly and use stairs
Use stairs instead of elevator/escalator
Walk errands rather than drive
Go into buildings, don’t use drive-thru
Walk briskly to destinations
Hide the tv remote
Ideas for Incorporation
Do yard work manually
Schedule house cleaning daily
Move during tv commercials
Have walking meetings at work
Carry your own groceries to the car
Change pace during activities
There
are more health benefits from interval type activity
than steady state; however, steady state activity is better
than no activity
Resistance Exercise
a.k.a. strength exercise
a.k.a. weight lifting
Resistance Exercise Recommendations
Frequency: 2-3 d/wk for each major muscle group
Intensity:
Beginners = 40-50% of 1RM (very light to light)
Intermediate = 60-70% of 1RM (moderate to hard)
Advanced = ≥80% of 1RM (hard to very hard)
Type: Variety of movements involving each major muscle
group (target big muscles and multi-joint movements)
Volume: 8-15 repetitions, 2-4 sets, 2-3 minutes rest
between sets; rest 48-72 hours between sessions
Progression: Gradual (7-10% increase each week MAX!)
Main Muscles of Body
Inexpensive Equipment
Ideas for Incorporation
Break workout into small sessions during week,
before work, lunch, or after work
Schedule
15 minutes each day
Day
1 – Legs, Trunk Flexors
Day 2 – Chest, Triceps
Day 3 – Back, Biceps, Trunk Extensors
Day 4 – Legs, Truck Flexors
Day 5 – Chest, Triceps
Day 6 – Back, Biceps, Trunk Extensors
Day 7 – None
Keep equipment next to couch, do exercises during
commercial breaks
Ideas for Resistance Exercises
Squats
Split squats
Forward lunges
Side lunges
Step-ups
Dead lifts
Stiff-legged deadlifts
Supermans
Push-ups
Planks
Seated rows
Overhead press
Dumbbell rows
Lateral raises
Bent over lateral raises
Front raises
This is a good book
that simply illustrates a
variety of resistance
exercises. Many can
be performed without
any special equipment.
All illustrations also
show the targeted
muscles on the body.
(Sample pages on
next slide)
Flexibility Exercise
Flexibility Exercise Recommendations
Frequency: ≥2-3 d/wk (daily if possible)
Intensity: stretch to point of slight discomfort in muscle
Time: hold 10-30 seconds, repeat 2-4 times/exercise
Type: Variety of stretches involving each major muscle
group
Volume: total volume of 60 sec/exercise
Progression: unknown after goal is reached
Note: ALWAYS warm up muscles before stretching them!!!
Ideas for Incorporation
Daily Good Morning Stretch
Set
alarm for 5 minutes earlier, and don’t hit the snooze
(assuming you have a 9-minute snooze)
Take a warm shower
Immediately follow with 10 minutes of stretching
Could
be evening if you prefer to shower at night
Daily Break, Lunch, or Post-Work Stretch
Walk/Move
body for ~5 minutes
Follow with 5-10 minutes of stretching
Perform a yoga/tai chi session multiple days each week
Can
be as short as 15 minutes over lunch or before bed
Here’s a great
book that includes
a variety of
stretches for a
large number of
activities.
(Sample next slide)
150 Self Stretches
150+ self stretching techniques by Ryan Hoyme,
CMT, NCTMB, HST
http://mrlonghairs.mywapblog.com/files/selfstretching-by-ryan-h.pdf
Includes good illustrations and directions for a wide
variety of stretches you can do on your own.
Neuromotor Exercise Training
a.k.a. Balance & Proprioception
Neuromotor Exercise Recommendations
Frequency: ≥2-3 d/wk
Intensity: unknown
Time: ≥20-30 minutes may be needed
Type: Variety of exercises involving
motor skills (balance, agility, coordination, gait)
proprioceptive exercises
multifaceted activities (tai ji, yoga)
Volume: unknown
Progression: unknown
Ideas for Incorporation
Stand in “balance position” during daily activities
Ex:
brushing teeth, folding laundry, safe kitchen activities,
talking on phone, checking e-mail*, watching tv
Keep balance equipment near areas for quick access
Walk hallway on a “tight rope”, heel-to-toe
Perform daily activities with non-dominant hand/foot
(or in a different manner)
Ex:
brushing teeth, brushing hair, eating, drinking,
opening doors, stirring, carrying things
Learn a new skill, activity, or hobby
Balance
Progression
Positions:
2 feet together
1 foot (do both)
Feet in tandem (switch)
Progressions:
Shoes on off
Eyes open closed
Hard surface soft
Arms still move
Stable surface
unstable
Balance Equipment
Try these…
Yoga
Tai Chi
Pilates
How to find?
Look
for a local class
Borrow a DVD from library
Record from a fitness channel
Download smart phone app
Search YouTube
Getting Started
Today is as good a day as any to get moving
Don’t beat yourself up if you miss a day/week/month,
tomorrow is always a new day to get back on track
Some exercise is better than none
Select activities that you enjoy…don’t dread exercise
Put exercise into your planner/daily schedule so other
activities don’t take away from the time for you
Multi-task when possible, but only when one activity
doesn’t take away from the other
Set timer to remind you get up and move
Other Tips
Avoid “fat burning” settings on cardio equipment
Change up your workout on a regular basis
Regularly progress your workouts…continue to
challenge yourself, but don’t forget that recovery is
also important for exercise performance and health.
If you feel “too tired to exercise”, start your exercise
session and see how you feel after ~10 minutes; if
you are still too tired, you can cut it short.
Most
of the time you will feel better after getting started.
During any down time, get up and move.
Possible Weekly Workout
Sunday
Day of Rest
Monday
15 min. aerobic activity & 5
min. stretching before work
Repeat after work
Tuesday
15 min. aerobic activity and
5 min. stretching before
work
20 minutes resistance
exercises after work
Wednesday
Thursday
Same as Tuesday
Friday
Same as Monday
Same as Monday
Saturday
20 minutes resistance
exercises
10 minutes focused balance
exercises
Possible Weekly Workout
Sunday
60
minutes of family
aerobic activity
Same
Monday
minutes of stretching
before work
20 minutes higher intensity
aerobic activity after work
Tuesday
30-45
minute yoga class
as Tuesday
Friday
Same
as Monday
Thursday
Same
5
Wednesday
as Monday
Saturday
60
minutes of movement
while house cleaning
Possible Weekly Workout
Sunday
or family time
during aerobic activity
Personal
minutes of resistance
exercise before or after
work & 5 minutes
stretching
Same
Monday
15
Tuesday
20
minutes higher intensity
aerobic activity after work
Wednesday
Thursday
Same
as Tuesday
Friday
Same
as Monday
as Monday
Saturday
Accumulate
60 minutes
of moderate intensity
aerobic activity
Any Questions?
[email protected]