Exercise programming for_weight_management

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Exercise programming for_weight_management

  1. 1. Exercise Programming for Weight Management
  2. 2. 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.
  3. 3. Getting Started• Where are you psychologically?• Where are you physically?• What are your barriers?• What do you enjoy doing?
  4. 4. 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.
  5. 5. 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.
  6. 6. 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
  7. 7. 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
  8. 8. 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!
  9. 9. 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
  10. 10. Heart Rate ReserveA way to measure exercise intensity using resting and maximal heart rate. Also known as the Karvonen formula.
  11. 11. 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).
  12. 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
  13. 13. 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%
  14. 14. 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.
  15. 15. Flexibility TrainingMode Frequency Intensity DurationStatic Variable ≥ 1 set to 30 to 60 mild seconds. discomfort
  16. 16. 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
  17. 17. CardiovascularDay Mode Intensity DurationMonday Bike 121-144 bpm 30 minTuesday Walk 121-144 bpm 20 minWednesday EFX 121-144 bpm 35 minThursday Walk 121-144 bpm 20 minFriday Walk/jog 121-144 bpm 30 minSaturday Variable N/A N/A
  18. 18. Resistance TrainingResistance Training 1 Resistance Training 2Exercise Load (lbs) Sets Reps Exercise Load Sets RepsLeg Press 100 2 15 Back Squat 65 2 12DB Chest Press 20 2 15 Incline Chest Press 45 2 12Lat Pull Down 55 2 15 Seated Row 65 2 12DB Shoulder Press 15 2 15 DB Lat Raise 10 2 12Machine Hamstring Curls 35 2 15 Straight Leg Deadlift 50 2 12Cable Triceps Extension 20 2 15 Assisted Dips 50 2 12Cable Curls 20 2 15 Hammer Curls 15 2 12Seated Back Extension 40 2 15 Cable Twist 15 2 12 eaStability Ball Crunch BW 2 20 Front Elbow Bridge BW 2 30 sec
  19. 19. FlexibilityExercise Sets DurationSupine Glute Stretch 2 30 secDoorway Chest Stress 2 30 secStanding Quad Stretch 2 30 secStanding Hamstring Stretch 2 30 secSeated Front Deltoid Stretch 2 30 secChilds Pose (yoga) 2 30 secStep Calf Stretch 2 30 sec
  20. 20. 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.

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