Optimize Your Exercise Routine: Components & Benefits
This review covers warm-up, stretching, aerobic/cardiovascular exercise, and weight/resistance training in a good exercise program. Learn about the types of exercise, their benefits, and how to effectively stretch for optimal results.
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Presentation Transcript
OPTIMIZING YOUR EXERCISE ROUTINE A REVIEW OF THE TYPES AND BENEFITS OF REGULAR EXERCISE AND SOME SUGGESTIONS FOR OPTIMIZING YOUR ROUTINE
COMPONENTS OF A GOOD EXERCISE PROGRAM 1. WARM-UP / STRETCHING 2. AEROBIC / CARDIOVASCULAR EXERCISE 3. COOL-DOWN / STRETCHING 4. WEIGHT / RESISTANCE TRAINING
WARM-UP INVOLVES LIGHT AEROBIC ACTIVITY FOR A FEW MINUTES TO GRADUALLY INCREASE HEART RATE AND BEGIN TO LOOSEN MUSCLES AND JOINTS HELPS TO PREVENT INJURY AND POST-EXERCISE SORENESS CAN BE A COMPONENT OF YOUR AEROBIC EXERCISE PROGRAM IF YOU BEGIN AT AN EASIER PACE THAN WHAT YOU USUALLY REACH, SUCH AS WALKING SLOWER THAN USUAL ON THE TREADMILL OR ROWING SLOWLY FOR THE FIRST 4-5 MINUTES.
STRETCHING AGING OFTEN RESULTS IN LESS ACTIVITY = TIGHTER MUSCLES & JOINTS = GREATER RISK OF STRAIN / SPRAIN SHOULD BE INCLUDED IN YOUR EXERCISE PROGRAM, AFTER INITIAL WARM-UP ACTIVITY OR AT THE END OF YOUR EXERCISE ROUTINE (BETTER) FOCUS ON MAJOR MUSCLE GROUPS AND MUSCLES AND/OR JOINTS THAT FEEL TIGHT TO YOU OR THAT INTERFERE WITH YOUR ACTIVITIES LENGTHENS AND BALANCES TIGHT MUSCLES, PREVENTS STRAINS, ALLOWS YOUR MIND TO RELAX AND FOCUS ON YOUR BODY DECREASES MUSCLE STIFFNESS / PAIN AND INCREASES RANGE OF MOTION ALLOWS FOR IMPROVED POSTURE
HOW TO STRETCH EFFECTIVELY AND SAFELY DO NOT STRETCH TOO AGGRESSIVELY. RESEARCH HAS SHOWN THAT A LIGHTER STRETCH HELD FOR A LONGER TIME (10-15 SECONDS OR MORE) IS MORE EFFECTIVE, LONGER LASTING AND SAFER. THE RULE IS LONG DURATION / LOW INTENSITY . MAKE USE OF RESTING POSITIONS FOR PROLONGED STRETCHING (DISCUSS EXAMPLES). BREATHE SLOWLY, DEEPLY, AND NATURALLY WHILE STRETCHING. DO NOT HOLD YOUR BREATH OR STRETCH TO A POINT OF INCREASING PAIN. AS YOU ARE EXHALING FOCUS ON RELEASING ANY MUSCLES YOU ARE HOLDING TENSE. DO NOT BOUNCE! THIS CAUSES A REFLEX CONTRACTION THAT TIGHTENS THE VERY MUSCLES YOU ARE TRYING TO STRETCH.
AEROBIC / CARDIOVASCULAR EXERCISE CALLED AEROBIC BECAUSE IT INVOLVES THE INTAKE OF OXYGEN TO CREATE ENERGY FROM GLUCOSE. ANAEROBIC EXERCISE USES STORED ENERGY IN THE FORM OF GLYCOGEN IN THE MUSCLES DURING SHORT DURATION, INTENSE EXERCISE, AS IN WEIGHTLIFTING OR SPRINTING. CALLED CARDIOVASCULAR BECAUSE THE SUSTAINED LOW TO MODERATE EXERCISE CAUSES AN INCREASED HEART RATE AND RESULTS IN CONDITIONING OF THE HEART, LUNGS, AND VASCULAR SYSTEM. CAN INVOLVE A TARGET HEART RATE BUT WITH CARDIAC DISEASE HISTORY SHOULD BE UNDER ADVICE FROM CARDIOLOGIST. ALSO BE AWARE THAT SOME MEDICATIONS CAN AFFECT HEART RATE.
BENEFITS OF AEROBIC/CARDIO EXERCISE DECREASED RESTING HEART RATE AND INCREASED HEART EFFICIENCY IMPROVED OXYGEN AVAILABILITY THROUGH INCREASED LUNG CAPACITY IMPROVED COLLATERAL CIRCULATION DECREASED BLOOD PRESSURE WEIGHT REDUCTION STRONGER BONES STRESS / DEPRESSION REDUCTION (HARVARD STUDY) IMPROVED MEMORY AND COGNITION
OPTIMIZING YOUR AEROBIC EXERCISE RECOMMENDATION FOR SENIORS IS GOAL OF 150 MINUTES/WEEK, IDEALLY SPREAD OUT OVER 3-5 DAYS. EXERCISE AT AN INTENSITY THAT INCREASES YOUR RESPIRATION AND HEART RATE TO A LEVEL CONSISTENT WITH YOUR CARDIOLOGIST S INSTRUCTION AND MAINTAINED FOR AT LEAST 20-30 MINUTES. IF NOT LIMITED BY CARDIOLOGIST THEN ONE FORMULA IS 55-85% OF MAXIMUM HR WHICH IS 220-AGE. TRY TO MAINTAIN GOOD, ERECT POSTURE WHILE SITTING ON BIKE OR ROWER, STANDING ON TREADMILL OR ELLIPTICAL, OR WHEN WALKING. THIS ALLOWS FOR DEEPER BREATHING AND CONDITIONS CORE TRUNK MUSCLES. INTERVAL TRAINING (DISCUSS) CAN FACILITATE INCREASED HEART AND RESPIRATORY RATE AND TOLERANCE TO INTERMITTANT VIGOROUS ACTIVITY. RATHER THAN ALWAYS USING ONE TYPE OF MACHINE, MIX IT UP AND ROTATE USING 3 OR 4 OF THE MACHINES AVAILABLE (NOT ALL IN THE SAME DAY). THIS CHANGES THE MAJOR EFFORT TO DIFFERENT MUSCLE GROUPS.
COOL DOWN / STRETCHING DO NOT ABRUPTLY STOP YOUR AEROBIC EXERCISE WITHOUT TAKING THE LAST 5+ MINUTES TO SLOW/COOL DOWN. THIS ALLOWS YOUR HEART AND RESPIRATORY RATE TO GRADUALLY RETURN TO NORMAL. FOLLOWING COOL DOWN IS ALSO AN EXCELLENT TIME TO STRETCH, AS YOUR MUSCLES ARE WARMED UP AND LENGTHENED FROM THE AEROBIC EXERCISE.
WEIGHT / RESISTANCE TRAINING A TYPE OF EXERCISE INVOLVING THE USE OF FREE WEIGHTS, RESISTANCE BANDS, WEIGHT MACHINES, OR JUST YOUR BODY WEIGHT TO CAUSE REPEATED RESISTANCE TO MUSCLE FUNCTION WITH THE GOAL OF INCREASING STRENGTH, TONE, MASS, AND ENDURANCE. TYPICALLY CARRIED OUT IN 2-3 SETS OF 10-12 REPETITIONS, 2-3 X PER WEEK, WITH ENOUGH WEIGHT OR RESISTANCE TO BEGIN TO FATIGUE THE MUSCLE BY THE END OF THE SET, PARTICULARLY THE LAST SET. REST TIME BETWEEN SETS VARIES DEPENDING ON THE GOAL. WHEN YOU CAN COMPLETE A SET WITHOUT FEELING ANY FATIGUE IT S TIME TO INCREASE THE WEIGHT A LITTLE.
BENEFITS OF WEIGHT / RESISTANCE TRAINING AGE-RELATED MUSCLE LOSS, CALLED SARCOPENIA, IS A NATURAL PART OF AGING. AFTER AGE 30 YOU BEGIN TO LOSE AS MUCH AS 3-5% PER DECADE. LESS MUSCLE MEANS GREATER WEAKNESS AND LESS MOBILITY, AND CAN INCREASE YOUR RISK OF FALLS AND FRACTURES. INCREASING MUSCLE MASS IMPROVES METBOLISM. COMPARED TO FAT, SKELETAL MUSCLE BURNS MORE CALORIES AT REST. GREATER MUSCLE MASS IS ASSOCIATED WITH LONGEVITY. A 2014 STUDY IN THE AMERICAN JOURNAL OF MEDICINE FOUND THAT OLDER ADULTS WITH MORE MUSCLE MASS LIVED LONGER THAN THOSE WITH LESS. CURRENT RESEARCH SUGGESTS WEIGHT TRAINING INCREASES NEUROGENESIS THE GROWTH OF NEURONAL BRAIN CELLS- AND SLOWS THE EFFECTS OF AGING AND DEPRESSION.
AND EVEN MORE BENEFITS OF WEIGHT TRAINING BUILDS MUSCLE STRENGTH WHICH REDUCES CHANCE OF STRAIN, ALLOWS FOR INCREASED ACTIVITY WITH LESS FATIGUE / SORENESS. INCREASES BONE DENSITY BY PUTTING A LOAD ON THE SKELETAL SYSTEM. CAN HELP TO PREVENT OR DECREASE OSTEOPOROSIS. HELPS TO REGULATE BLOOD SUGAR LEVELS. ELEVATES MOOD BY BOOSTING SERATONIN LEVELS. STIMULATES PRODUCTION OF ENDORPHINS, THE BODY S NATURAL PAINKILLERS.
OPTIMIZING YOUR WEIGHT TRAINING THE GOAL IS TO IMPROVE MUSCLE TONE, MASS, AND STRENGTH, WHICH REQUIRES STRESSING THE MUSCLE AND THEN LETTING IT RECOVER. THAT S WHY LEAVING A DAY OR TWO BETWEEN WORKOUTS IS BEST. IT IS OK TO DO 2 DAYS IN A ROW IF YOU ARE EXERCISING DIFFERENT MUSCLE GROUPS. TOO MUCH STRESS AND NOT ENOUGH REST RESULTS IN SORENESS OR INJURY, AND MORE REST THAN STRESS MEANS MINIMAL IMPROVEMENT. STRESSING THE MUSCLE IS ACCOMPLISHED BY SELECTING ENOUGH WEIGHT OR RESISTANCE TO MAKE THE LAST 2-3 REPETITIONS MORE DIFFICULT TO DO. A SLOWER PACE IS BETTER, WITH MORE TIME GIVEN TO THE RELEASE PHASE THAN THE CONTRACTION PHASE, SUCH AS A 2 SEC CONTRACTION, 4 SEC RELEASE. TO LINK YOUR BREATHING WITH YOUR REPETITIONS, TAKE A BREATH IN, THEN EXHALE WHEN PUSHING OR PULLING THE WEIGHT OR BAND, THEN INHALE ON THE RELEASE PHASE, THEN REPEAT. AVOID HOLDING YOUR BREATH WHILE EXERTING EFFORT.
ADDITIONAL OPTIMIZING TIPS A GOOD WAY TO ENSURE A BALANCED WORKOUT IS TO WORK WITH OPPOSITE MOTIONS. A PUSHING AWAY MOVEMENT SHOULD HAVE A PULLING TOWARD YOU COUNTERPART, SUCH AS A CHEST PRESS / PUSHUP FOLLOWED BY A PULLING BACK / ROWING TYPE OF MOVEMENT. THE OPPOSITE MOTIONS DO NOT HAVE TO IMMEDIATELY FOLLOW EACH OTHER OR OCCUR ON THE SAME DAYS. TAKE THE WEIGHT OR BAND THROUGH THE FULL MOTION POSSIBLE AT THE JOINTS INVOLVED. THIS HELPS MAINTAIN FULL JOINT RANGE OF MOTION, MUSCLE LENGTH, AND STRENGTHENS THROUGHOUT THE FULL RANGE. CORE STRENGTHENING EXERCISES FOR THE TRUNK MUSCLES ARE SUPPLEMENTED BY MAINTAINING ERECT POSTURE WHICH USES THESE TRUNK MUSCLES.
FINAL TIPS AN EXCELLENT AEROBIC AND RESISTANCE EXERCISE PROGRAM CAN BE CARRIED OUT WITHOUT THE NEED FOR SPECIALIZED EQUIPMENT. EXAMPLES INCLUDE INCLINE PUSHUPS AGAINST WALL OR COUNTER, CHAIR DIPS, PARTIAL SQUATS, HEEL RAISES. GOOD WEIGHTS TO USE AT HOME CAN BE SACKS OF BEANS OR RICE TO USE FOR OVERHEAD PRESSES, BICEP CURLS, BENT-OVER ROWS FOR EXAMPLE. A NEW YORK TIMES ARTICLE ENTITLED THE ZEN OF WEIGHT LIFTING SUGGESTS A FARMER S CARRY , STRENGTHENING YOUR GRIP, ARMS, LEGS, CORE, AND CARDIOVASCULAR SYSTEM ALL AT ONCE BY GRIPPING A HEAVY WEIGHT IN EACH HAND (SUCH AS BAGS WITH HANDLES, FILLED WITH SOME CANS, OR HEAVIER DUMBELL WEIGHTS) AND WALKING WITH A SOLID, UPRIGHT POSTURE FOR 30-60 SECONDS. IF YOU TRY THIS MAKE SURE TO USE GOOD BODY MECHANICS TO LIFT WHEN BEGINNING AND LOWER WHEN FINISHED.
