Physical Activity RecommendationsSurgeon General: 30 minutes of light to moderate activity most if not all days of the week.ACSM: Overweight adults should engage in “approximately 45 minutes” of exercise per day to lose weight or prevent weight regain.Institute of Medicine: 60 minutes a day of moderate physical activity to prevent weight gain.International Association for the Study of Obesity: 45 to 90 minutes of moderate physical activity per day.
Getting Started• Where are you psychologically?• Where are you physically?• What are your barriers?• What do you enjoy doing?
Psychological Readiness (Transtheoretical Model)• Precontemplation – lack of interest in making a change.• Contemplation – thinking about making a change.• Preparation – taking steps to make a change or have already made small changes.• Action – actively engaged in the behavior but for less than six months.• Maintenance – have maintained the behavior for more than six months.
Physical ReadinessStep 1 - Self administered questionnaire (PAR-Q, AHA/ACSM Health/Fitness Facility Preparticipation Questionnaire)Step 2 – If necessary, obtain physician’s clearance (may include stress testing). Step 3 – If necessary, professional guidance/supervision.
Identifying BarriersIdentifying and overcoming barriers is a critical step in successful exercise programming! Common barriers include: • Lack of time • Lack of support • Lack of skill • Access • Cost • Fear of injury
What do you enjoy doing?To achieve the highest levels of adherence choose activities you enjoy. However, every program should address the main components of physical fitness: • Body Composition • Cardiorespiratory or Aerobic Fitness • Muscular Strength and Endurance • Flexibility
Cardiovascular Fitness “Cardiorespiratory fitness is related to the ability to perform large muscle, dynamic, moderate- to high-intensity exercise for prolonged periods” (ACSM, 2000, p.68).Cornerstone of healthy weight management!
Cardiovascular FitnessProgram Weeks Frequency Intensity DurationStageInitial Stage 1 to 6 3 to 4 days 40% to 15 to 30 per week 60% of minutes HRRImprovement 5 to 24 3 to 5 days 60% to 25 to 40Stage per week 85% of minutes HRRMaintenance 24+ 3 to 5 days 70% to 20 to 60Stage per week 85% of minutes HRR
Heart Rate ReserveA way to measure exercise intensity using resting and maximal heart rate. Also known as the Karvonen formula.
Cardiovascular Fitness WorksheetModerate Heart Rate Range (40%) =([Heart Rate Max* _____ - Resting Heart Rate _____] x .40) + Resting Heart RateVigorous Heart Rate Range (60%) =([Heart Rate Max* _____ - Resting Heart Rate _____] x .60) + Resting Heart Rate* Heart Rate Max = 220 – age in years (+/- 12).
Muscular Strength and EnduranceTo write an effective program there are a multitude of variables to consider:• Training goal• Training experience• Appropriate volume (V = Reps x Load)• Appropriate intensity (% of 1RM)• Rest/work ratios• Exercise selection (large muscle groups followed by smaller ones)• Proper warm-up/cool-down
Muscular StrengthProgram Weeks Frequency Intensity DurationStage (reps/sets/ % 1RMBeginning 6 to 8 2 to 3 8-12 reps < 1 hour days/week 1-2 sets 60% to 70%Intermediate 2 to 4 3 to 4 8-12 reps Variable days/week Variable 60% to 85%Advanced 2 to 4 ≤6 1-12 reps Variable days/week Variable 80% to 100%
FlexibilityFlexibility is defined as the “ability to move a joint through its complete range of motion” (ACSM, 2000, p.85.). Including flexibility training into a program may reduce injury, facilitate activities of daily living and improve performance. Unfortunately, flexibility training is often misunderstood and neglected.
Flexibility TrainingMode Frequency Intensity DurationStatic Variable ≥ 1 set to 30 to 60 mild seconds. discomfort
Sample Program Week OneMonday Tuesday Wednesday Thursday Friday Saturday SundayCadio - (bike) Cardio (walk) Cardio (EFX) Cardio (walk) Cardio(walk/jog) Recreation Off activity: hiking,Flexibility Resistance Flexibility Training Resistance Flexibility visit the zoo,Training Training 1 Training 2 Training skiing, water ski, basketball, ect. Flexibility Flexibility Training Training
ConclusionThe purpose of this workshop is to provide a general understanding of exercise programming for healthy weight management. The examples provided may not be appropriate for everyone. Those interested in starting an exercise program are strongly encouraged to meet with their physician or a certified exercise professional.