Exercise is the systematic, planned performance of bodily movements, postures or physical activities intended to provide a means to:-
Remediate or prevent impairments
Improve, restore or enhance physical function
Prevent or reduce health related risk factors
Optimize overall health status, fitness or sense of well being
Exercise is the systematic, planned performance of bodily movements, postures or physical activities intended to provide a means to:-
Remediate or prevent impairments
Improve, restore or enhance physical function
Prevent or reduce health related risk factors
Optimize overall health status, fitness or sense of well being
This PPT share the principles used in exercise prescription and the parameters which should be kept in mind while prescribing and progressing the exercise regimen
Effects of exercise on skeletal and muscular systemSandeepGautam72
In is you can see about--
The Effects of Exercise on the Skeletal System-
Improve Bone Density
Range of Movement in the Joints-
Range of Movement in the Joints-
Short term effects of exercise on skeletal system
Short term effects of exercise on skeletal system
And also
Effect of exercise on muscular system-
Short-Term Effects
Long-Term Effects
Effects of Exercise on Cardiovascular SystemAdam Sturm
The benefits of regular exercise include more than just having a well-toned body. Besides serving as a mood intensifier, physical activity has both long term and short term effects on the cardiovascular system. Good blood circulation throughout your body may provide long standing positive effects to your health. Giving your body a temperate workout for 30 minutes at least 5 days a week may help mitigate the chance of developing many heart-related diseases.
Exercise prescription for health and fitness.pptxAvaniAkbari
An effective exercise prescription for health and fitness involves customizing a plan based on personal goals, fitness level, health condition, and preferences. It usually includes a mix of aerobic exercises (like walking, jogging, cycling), strength training (using body weight or weights), flexibility work (such as yoga or stretching), and balance exercises (like Tai Chi). These activities enhance cardiovascular health, build muscle strength, improve flexibility, and prevent injuries. Adjusting the frequency, intensity, duration, and type of exercises gradually over time, while considering individual capabilities and health, is crucial for optimal benefits. Seeking guidance from a healthcare professional or certified trainer ensures a safe and tailored program to achieve fitness goals effectively.
This PPT share the principles used in exercise prescription and the parameters which should be kept in mind while prescribing and progressing the exercise regimen
Effects of exercise on skeletal and muscular systemSandeepGautam72
In is you can see about--
The Effects of Exercise on the Skeletal System-
Improve Bone Density
Range of Movement in the Joints-
Range of Movement in the Joints-
Short term effects of exercise on skeletal system
Short term effects of exercise on skeletal system
And also
Effect of exercise on muscular system-
Short-Term Effects
Long-Term Effects
Effects of Exercise on Cardiovascular SystemAdam Sturm
The benefits of regular exercise include more than just having a well-toned body. Besides serving as a mood intensifier, physical activity has both long term and short term effects on the cardiovascular system. Good blood circulation throughout your body may provide long standing positive effects to your health. Giving your body a temperate workout for 30 minutes at least 5 days a week may help mitigate the chance of developing many heart-related diseases.
Exercise prescription for health and fitness.pptxAvaniAkbari
An effective exercise prescription for health and fitness involves customizing a plan based on personal goals, fitness level, health condition, and preferences. It usually includes a mix of aerobic exercises (like walking, jogging, cycling), strength training (using body weight or weights), flexibility work (such as yoga or stretching), and balance exercises (like Tai Chi). These activities enhance cardiovascular health, build muscle strength, improve flexibility, and prevent injuries. Adjusting the frequency, intensity, duration, and type of exercises gradually over time, while considering individual capabilities and health, is crucial for optimal benefits. Seeking guidance from a healthcare professional or certified trainer ensures a safe and tailored program to achieve fitness goals effectively.
You’ve heard the expression “Army Strong”? In fact, all the military branches need strong troops—and cardiovascular
(sometimes called aerobic) fitness is important for optimal military performance. Ruck marches, PT runs, combat
swimming, and diving all require especially strong, efficient heart and lung capacity.
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
The exercise sheets provide all health professionals with a clear and concise exercise plan to provide to every patient seen in their clinical practice. Each sheet supports patients on how to exercise safely and effectively for each disease condition. Medical evidence clearly demonstrates that regular exercise is hugely beneficial for the majority of long term health conditions (Non Communicable Diseases, NCDs) and certain acute health problems. Every health and social care professional has a key role in helping patients to understand why it is important to exercise, where they can exercise safely, and how to exercise effectively to maximise the health benefits and to reduce the risks of NCDs.
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2. Cardiovascular / Aerobic exercise
simply means that you're involved in
an activity that raises your heart rate
to a level where you're working, but
can still talk !!
3. Benefits of Aerobic Exercises
• Generic benefits of any exercise viz. helping burn
calories and loosing weight i.e. weight
management but specifically strengthens the heart
& increases the lung capacity, reducing the risk of
high blood pressure, heart attacks, DM.
• Collateral benefits e.g. reduces stress, helps one to
sleep better & in general makes one feel good.
Bottom line:
One needs cardio to get one’s weight under control
and get one’s stress to a tolerable level.
5. What Type of Aerobic Activity ?
Depends on :
• What kind of activities you'd like to do ?
• What's accessible to you ?
• What fits your personality ?
• What you'd feel comfortable fitting into your life ?
You may not know what type of activity you enjoy
yet. This is an on going experiential learning.
Choice of indoor V/s outdoor activities
6. • There is no 'best' cardio exercise. Anything that you
enjoy & that gets your heart rate up fits the bill !
• It's not what you do, but how hard you work. Any
exercise can be challenging if you make it that way
• Do something you enjoy. If you hate gym workouts,
don't force yourself onto a treadmill. If you like
socializing, consider sports, group fitness, working
out with a friend or a walking club.
• Choose something you can see yourself doing at
least 3 days a week.
• Be flexible and don't be afraid to branch out once
you get comfortable with exercise.
7. Duration
• You should work on duration before you work on
anything else--it's more important to work on
continuous exercise than to worry about how fast
you're going or how hard you're working.
• After you choose what to do, the most important
element of your workout will now be how long you
do it.
• If you're a beginner, start with 10-20 minutes and
add more time to each workout until you're up to
30 minutes.
8. Duration contd.
• Workout for 30-60 minutes most days of the week,
but don't feel like you have to start at that level if
you're not ready.
• Keep in mind that doing too much cardio is a no-no
as well and can actually backfire. There is a point
of diminishing returns, so keep it reasonable (3-6
days a week, depending on your fitness level), vary
your intensity and don't forget to take rest days
when needed.
• Shorter sessions of cardiovascular exercise provide
the same health benefits as one continuous 30-
minute workout, as long as you stay active for at
least 10 minutes at a time.
9. Duration contd.
• Going beyond the minimum exercise
recommendation produces more significant health
benefits, including additional help with weight
management.
• If you're in good health and have your doctor's
approval, 300 minutes or more of moderate
cardiovascular exercise can help you reduce your
risk for developing chronic health conditions, as
well as help you lose weight or maintain your
weight. That means working up to 60 minutes of
continuous activity five days a week or breaking up
your workouts into 10 sessions at 30 minutes each
throughout the week.
10. Frequency
• The frequency will depend on your fitness level and
your schedule. Beginners should start with about 3
non-consecutive days of cardio and work their way
up to more frequent sessions.
The general guidelines are:
• To maintain current fitness level: 2-4 days a week (at
least 20 minutes)
• To lose weight: 4 or more days a week (at least 30
minutes)
• The American College of Sports Medicine
recommends three to five days a week for most
11. Intensity
• Once you've gotten used to exercise (and are up to
30 minutes of continuous movement) you can start
working on your intensity. How hard you work is a
crucial factor in your workout because:
• How hard you work is directly related to how many
calories you burn
• Raising intensity is the best way to burn more
calories when you're short on time.
• It's an easy part of your workout to change--all you
do is work harder !
12. Intensity contd.
Aerobic exercise is generally classified as :
Low intensity : e.g. Gardening, House work, Walking, Painting, Washing
the car.
Medium or moderate intensity : e.g. Brisk walking, bicycling, sports,
dancing, hiking
High intensity : running, brisk climbing stairs, aerobics, spinning, jumping
rope, strength / weight training
Low intensity for beginners, those with heart conditions or those weighing
over 250 lbs. To exercise at low intensity, your target heart rate should be 50-
65% of your MHR. Depending on your weight, low intensity exercise will burn
an average of 2.5 calories per minute.
Your weight (in KG) Calories per minute
45-55 1
56-65 1
66-75 2
76- 80 2
86 – 95 3
96- 105 4
Over 106 kg 5
13. Moderate Intensity
• For individuals comfortable with beginning a more
active exercise program
• Exercising at medium / moderate intensity level
requires the use of large muscle group e.g. back,
chest, legs and buttock
• At a medium intensity level, exercisers work at 65 to
75% of their MHR.
• Depending on your weight Medium intensity exercise
burns an average of 7.5 calories per minute.
Your weight (in pounds) Calories per minute
100-125 3
126-150 5
151-200 7
201-250 8
251-300 9
301-400 10
Over 400 11
14. High Intensity
• For : regular exercisers looking to step things up. These
exercises are for individuals who exercise daily and
have either hit a plateau (currently in maintenance) or
are looking for something more intense to incorporate
in their exercise routine. It is not or beginners.
• At a high intensity exercise level, you are exercising at
75 to 85 % of your MHR.
• Depending upon your weight, high intensity exercise
burns an average of 14.3 calories per minute.
Your weight (in pounds) Calories per minute
100-125 7
126-150 9
151-200 12
201-250 14
251-300 16
301-400 20
Over 400 22
15.
16. Aerobic exercises that burn highest calories
Activities Estimate of calories burned
in one hour
Rowing 700
Running (fast) 800-900
Kickboxing 800
Playing Football 630
Playing Basketball 700
Playing handball 580
Playing Hockey 640
Swimming 500
Skiing (fast) 500
17. Aerobic exercises that burn less than 500 calories per hour
Activities Estimate of calories burned in one
hour
Playing badminton 420
Aerobics 360
Playing tennis 390
Playing Volleyball 400
Jogging (Light) 480
Horse-riding 300
Gold (walking, no Cart) 270
Cycling 349
18. HEART RATE
• Number of times heart beats/min
• Healthy Adult- 60-80 beats/min.
• Sedentary, middle aged-100 beats/min.
• Elite Athletes- 28 to 40 beats/min.
• EFFECTS
• Recovery rate of heart will increase.
• Reduction of Heart rate as much as 10-12bpm.
19. • Depending on your fitness level and health issues,
however, activities classified as moderate-intensity
exercises may require vigorous effort, qualifying
them as high-intensity activities.
• On a scale of one to 10, moderate exercise ranks
about a five or six in terms of perceived exertion.
Slow down your walk or ease off the intensity of
other activities, if necessary, to achieve the desired
exertion.
20. Recommendations
• Aerobic exercise recommendations from the American
College of Sports Medicine (ACSM) and the American Heart
Association (AHA) apply to healthy adults up to age 65.
• The guidelines promote at least 150 minutes of moderate
cardiovascular exercise per week and encourage daily 30-
minute sessions.
• If you haven't been physically active recently, start with
shorter sessions of 10 to 15 minutes and increase the
duration by 10 to 15 percent per week until you reach the
30-minute target.
• If you opt for higher intensity exercise, work up to 20
minutes at least three days a week to meet the minimum
recommendation. (Excepting health conditions)
21. Heart Rate / Pulse
Your pulse is your heart rate or the number of times
your heart beats in one minute.
A heart beat is when the heart contracts to pump
blood through your system.
22. How to feel your pulse
• Place the tips of your index, second and third
fingers on the palm side of your other wrist below
the base of the thumb
• Press lightly with your fingers until you feel the
blood pulsing beneath your fingers.
• Use a watch with a second hand.
• Count the beats you feel for 1 full minute.
23. Normal Pulse
Normal Heart Rates at rest :
• Children (ages 6 - 15) :
70 – 100 beats per minute
• Adults (age 18 and over) :
60 – 100 beats per minute
24. Maximum Heart Rate (MHR)
• MHR is the highest number of beats your heart
contracts during a one minute measurement.
• MHR is a useful tool to measure training intensities
and typically is used to measure or predict the
level of exercise.
• It's always good to measure your MHR while doing
exercises to ensure you stay within a safe range or
use it to measure if the exercise is actually working
well enough to raise your heart rate to acceptable
ranges and levels.
25. Measurement of MHR
• The best method of determining your individual
maximum heart rate is to be clinically tested and
monitored on a treadmill. This is called a treadmill
stress testing and is done by a cardiologist or
certified physical therapist.
• Age Predicted Maximum Heart Rate Formula :
WOMEN: 226 - your age = age-adjusted Max HR
MEN : 220 - your age = age-adjusted Max HR
27. Target Heart Rate (THR) Zone
• Target heart rate zone is the zone of heart rate expressed as a percentage of
the MHR
• Ideal Target Heart Rate Zone is 60 to 80 percent of your Maximum Heart
Rate (MHR). You gain the most benefits and lessen the risks when you
exercise in this THR zone.
• It is not recommended to exercise above 85 percent of your MHR because
intensity at that level increases both cardiovascular and orthopedic risks
with minimal, additional health-related benefit from the exercise.
• Always check with your health care provider before starting an exercise
program. Your health care provider can help you find a program and target
heart rate zone that matches your needs, goals and physical condition.
• When beginning an exercise program, you may need to gradually build up
to a level that is within your target heart rate zone, especially if you have
not exercised regularly before. If the exercise feels too hard, slow down. You
will reduce your risk of injury and enjoy the exercise more if you don't try to
over-do it!
• To find out if your are exercising in your target zone (between 60 and 80 percent of
your maximum heart rate), stop exercising and check your 10-second pulse. If your
pulse is below your target zone, increase your rate of exercise. If your pulse is
above your target zone, decrease your rate of exercise.
29. Target Zone
• A target zone is a heart rate range that helps you
maintain an intensity level while you work out.
• There are different target zones for different types
of athletes and levels of exercise you are following.
• Target zones typically correspond with a specific
exercise goal and helps to effectively grade if an
exercise is actually working for you or overworking
you.
32. DIET ,WEIGHT,ENERGY-WHAT ARE THE LINKS?
• Kilojoules taken in each day= Kilojoules burned up each day
Weight stays constant
Weight Gained
Weight Lost
Kilojoules taken in each
day> Kilojoules burned up
each day
Kilojoules taken in each
day< Kilojoules burned up
each day
33. Resting Heart Rate
Resting heart rate is the number of beats in one
minute while you are at a complete rest state.
Your resting heart rate indicates your basic overall
heart health and fitness level.
The more conditioned your body is, the less effort it
needs to make to pump blood thru your body.
34. Safe Heart Rate
• Your "safe heart rate" is a heart rate that is
prescribed to help moderate and supervise your
exercise training so that you don't over do it.
• This range is typically about 60% of the maximum
heart rate and helps to reduce the amount of
stress on the heart while gaining good effects of
exercise.
35. Heart Rate Reserve
The heart rate reserve is the difference between your
Max HR and your Resting HR. For instance, if your
Max HR is 150 bpm and your resting HR is 65, this
means your heart rate reserve is 95. (150 - 65 = 95)
What is the exact significance ?
36.
37. Recovery Heart Rate
This is the heart rate your body will drop to after two
minutes, after stopping an exercise session.
This recovery heart rate measure helps to evaluate
your overall heart fitness level.
38. References
American College of Sport Medicine; Physical Activity and Public Health in Older Adults:
Recommendation From the American College of Sport Medicine and the American Heart
Association; Miriam E. Nelson; 2007
American College of Sport Medicine : Physical Activity and Public Health Guidelines
Centers for Disease Control and Prevention : How Much Physical Activity Do Adults Need
Centers for Disease Control and Prevention : General Physical Activities Defined by Level of
Intensity
Exercise for your health
Make your program a success
To make an appointment with an exercise specialist or to join a cardiac rehabilitation
program, contact the Cleveland Clinic Preventive Cardiology and Rehabilitation Program at
216.444.9353 or 800.223.2273, ext. 9353.
To find a cardiac rehabilitation program in your area, contact the American Association of
Cardiopulmonary Rehabilitation.
American Heart Association
National Heart, Lung, and Blood Institute
Resources:
Your pulse and your target heart rate, Miller Family Heart & Vascular Institute at Cleveland
Clinic, Preventive Cardiology and Rehabilitation Program, Cleveland, Ohio 216.444.9353
Editor's Notes
Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.[1] Aerobic literally means "living in air",[2] and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.[3] Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.[
Can Again Sum Up the Low- Moderate and High Intensity Exercise is one Slide ?
Rating of Percieved Exertion Scale w.r.t Low ,Moderate and High Intentsity Activities .
Instead Explanaing we can Explain through the Graph given on the next slide .
ACSM Guideline for Aerobic Exercise Session
I had explained the same in the next Slide
Heres an example for a 50year old with a resting heart rate of 65bpm who wants to train at 70% maximum
220 50 = 170bpm (maximum heart rate)
170 65 = 105bpm (heart rate reserve)
(105 x 0.7) + 65 = 139bpm
Using the Karvonen formula this persons target heart rate works out as 139bpm.