1. Taking Control of your Exercise
Routine:
A Guide for Mental Conditioning, Proper
Mechanics, and the Biological Benefits of
Exercise

2. “Bariatric surgery promotes weight loss but not a
healthy lifestyle. Exercise does,”
- Adam de Jong, M.A, ASCM
Approximately 80% of Americans do not meet the
physical activity recommendations for aerobic
activity and muscle strengthening
Why is this….Motivation? Time? Physical
Limitations?

3. Exercise has been defined as:
“subset of physical activity that is planned,
structured, and a repetitive bodily movement done
to improve or maintain one or more components
of physical fitness."
-Center of Disease Control and Prevention (CDC)
Daily Activities (cleaning, mowing lawn, etc)
are just an additive to your workout routine…

4. Diet
Exercise
Sleep
Healthy Weight

5. Benefits of Exercise
• Every time you exercise, you are altering the
physiology of every organ and tissue in your
body (increase respiration, increase
temperature, oxygen saturation, etc)
• It takes the stress stimulus of exercise to
encourage the adaptive health changes
• The systems covered today: Cardiovascular,
Oxidative capacity, Blood Pressure, Glucose
Metabolism, Bone Density, Depression

6. Cardiovascular Benefits
of Exercise
 Clinical Applications: Physicians routinely use cardiovascular
(CV) fitness as a measure for CV disease risk (ie nuclear
stress tests) and exercise is a therapeutic approach for
stroke victims (improve muscle strength)
 The heart is composed of cardiac muscle that can be remodeled
with exercise intervention, just as skeletal muscle can be (heart
muscle has its own pool of cardiac stem cells/ progenitor cells)
 The adaptation depends on the intensity, frequency, and duration
of your exercise regimen.

7. Cardiovascular Benefits
(continuted)
 Exercise can lead to increased dilation of the heart chambers
(stiffened ventricles are indicative of CV diseases), cell
hypertrophy, an increased stroke volume, and an overall
slowing of CV decline that comes with age
 Stroke Volume is the volume of blood pumped out of your
heart with each beat. So if you increase this volume, your
heart will not have to beat as fast to keep up with the demands
of exercise.
 = less stress on the heart and increased efficiency while you
exercise

8. Blood Pressure
• The vasculature is lined with cells called
endothelial cells
• They are capable of secreting hormones
(Nitric Oxide) which is able to dilate the vessel
• Those who routinely engage in physical
activity have been shown to alter the structure
of their vasculature (thin lumen, larger
diameter) which means less resistance and
better for blood flow
• ACSM promotes the benefits exercise has on
lowering blood pressure

9. Glucose Metabolism
 Muscle is a reservoir for glucose metabolism (brain
is the second major tissue that uses most of our
glucose for fuel).
 Research has consistently found that the stimulus
of muscle contraction and blood flow can increase
insulin secretion which initiates your glucose
transporters (GLUT4) to localize and help shuttle
glucose into the muscle for use
 One bout of exercise can increase insulin sensitivity

10. Bone Density
 Bone is living, growing tissue that responds to physical
demands, just as muscle does
 Bone mass starts declining around 30 years of age, so
exercise is critical in slowing the rate of bone loss.
 The most beneficial exercises you can do to promote
bone health are weight bearing exercises that load the
bone; any exercise where you are standing and moving
against gravity with some level of resistance….
 …the load imposed by exercise has to be greater than
that encountered in normal activities of daily living

11. Depression
 Research is finding that depletions or mutations in
serotonin, dopamine and norepinephrine are the main
contributors to depression + decreased hippocampal
volume
 After a bout of exercise:
 tryptophan (precursor of serotonin) and serotonin (5HT)
levels are increased
 Sympathetic nervous system = increased norepinephrine
 Neurogenesis via brain derived neurotrophic factor
increases in the hippocampus

12. And so much more…
• Decrease cholesterol levels
• Increase oxidative capacity
(mitochondria, V02 max….)
• Anxiety
• Reduce risk of cancers
• Overall sense of well-being

13. Principles
• The elements that define the training stimulus include the 1)
mode, 2) intensity, 3) duration, and 4) frequency of exercise.
• For a training effect to occur, the tissue/cell must be habitually
challenged beyond its usual levels so that homeostasis is
disturbed.
• Training adaptations are lost when training is discontinued
(detraining).
• As adaptations occur, the training load must be adjusted to
induce further adaptations.

14. Aerobic Exercise
AKA “Cardio”
Any exercise that is sustained for a period
time as well as requires oxygen to get your
muscles to work is considered aerobic

15. Aerobic Exercise
• Cardio fitness exercises primarily work by targeting
large muscle groups and causes your heart rate to
increase
• For sedentary individuals, starting at 50 to 65% of
your maximum heart rate would be a great start,
and then increase intensity from there (gradually,
of course).
• Anything above 85% would shift you into an
anaerobic pathway

16. You can calculate this
1) 220-age = Max HR.
2) Subtract resting heart rate
from Max HR = Heart Rate Reserve (HRR).
3) Multiply HRR times percent you want to train at.
4) Add back resting heart rate.
 Example: Assuming a resting heart rate of 70
bpm, 27 years old, and 70% training range: 220 -
27 = 193 193 - 70 = 123 123 x .70% = 86 86 + 70
= 156

17. ACSM* Recommendations
• 150 minutes of moderate intensity exercise per week
• OR 30 minutes of exercise 5 days a week, if not
everyday, and these sessions can be broken down
into 10-minute segments over the course of the day.
• The ultimate goal is 300 minutes per week.
• People who are unable to meet these
recommendations can still benefit from really any
capacity of physical activity that they are able to do!
*ACSM= American College of Sports Medicine

18. Anerobic Exercise
• AKA “Resistance training”
• Characterized by short duration, high intensity and it
often leads to lactic acid build up
• It is critical to integrate resistance within the exercise
routine as it will help build fat-free mass, or retain
your muscle mass, as you have rapid weight loss

19. Anerobic Exercise
• More benefits:
 maintains bone mass (weight bearing!)
 increases your resting metabolic rate
 increasing insulin sensitivity
 has an inverse relationship with abdominal
fat, a marker for health risks.
• A 2010 meta- analysis study has found that
“resistance training reduces total body fat mass
and visceral adipose tissue independently from
dietary restriction.”

20. ACSM Recommendations
• Target 8 to 10 muscle groups per session, with 2 to 4
sets of each exercise that permits 8 to 12 repetitions
• Adults should train each major muscle group two or
three days each week using a variety of exercises
and equipment.
• Very light or light intensity is best for older persons or
previously sedentary adults starting exercise.
• Allow 48 hours between each resistance training
session

21. The Importance of a Warm up
Warming Up= light cardio and dynamic
stretching
 gradually increasing your heart rate and body
temperature
 reducing stiffness = prevents injury!
 Dynamic stretching – full range of motion
 Motor neruon recruitment
 Decreased resistance in muscles
 Quality workout!

22. The Importance of the
Cool Down
Cool Down= light jog/movements, static stretching
 gradual decrease in body temperature and heart
rate
 Remove metabolic waste
 Prevent soreness (relieves pressure!)
 Prevents pooling of blood post-exercise
 Encourages flexibility for full range of motion
Leaves you fresh for your next workout!

23. Fatigue
• Mental Fatigue > Physical Fatigue and is
several steps ahead…
• In the kinesiology world, fatigue is purely
physical = “ANY reduction in force-generating
capacity, regardless of the force expected” OR
“failure to maintain an expected force”
• Very difficult for researchers to study fatigue
due to the mental component.

24. Theories of Mental Fatigue
Central Governor Model:
• this model proposes that a subconscious centre
within the brain regulates exercise performance
based on physiological feedback from the body
• Main job is to maintain homeostasis = protective
mechanism!
• the brain will override your physical ability to run
and “shut the body down” before you’re able to do
serious or permanent damage to yourself.

26. Theories of Mental Fatigue
Psychobiological Model
• Your perceived exhaustion- you have a
perceived maximal exertion
• key to improving endurance performance lies
in increasing motivation, decreasing
perception of effort or a combination of both.

27. Mental Conditioning
http://thepeakperformancecenter.com/educational-learning/mental-conditioning/

28. Mental Conditioning
Strategies
Visualization:
 Multisensory
 Creating the situation and driving your desired
outcome
 Used routinely by athletes (gymnasts going through a
routine, runners going through a race, etc)
 Neuropsychologists have differing theories: believed
to create neural connections, reinforce the image to
create an “instruction manual” etc.
 Used to build a foundation of confidence, experience,
neural connections, sense of control…

29. Mental Conditioning
Strategies
Self- Hypnosis:
 Find a phrase, word, music lyrics, or
mantra
 Repeat it over and over
 Put your body on “cruise-control”
while your conscience mind is off in a
trance

30. Mental Conditioning
Strategies
Manage your anxiety or stress triggers:
 Your body has to be relaxed to get the
most out of your exercise routine
 Everyone has different stressors
(socially driven, physically based such
as an injury, etc)
 Have to find what relaxes you,
personally- walking/running in trails
instead of a busy road, work on
breathing techniques, listen to music,
invite a friend to your work out, and
more)

31. Finding the Motivation
Michelle Segar:
 Director of Sport, Health, and
Activity and Research Policy Center
(SHARP) here at U of M
 Behavioral sustainability scientist
and Author (No Sweat)

32. Finding the Motivation
• Her research has found that those who
exercise for extrinsic reasons (weight loss,
social pressures to be thin, or for preventative
health maintenance are less likely to sustain a
work out regimen
• = lose autonomy of your work-out, lose
motivation, feel you “should” do it instead of
actually wanting to do it NOT SUSTAINABLE
• What is MORE motivating and sustainable is
exercising to achieve immediate sense of well-
being and/or stress reduction

34. Mental Skills
 Stay positive
 Tap into what can relax you
 Use imagery/visualization
 Find what motivates you for those
IMMEDIATE benefits (Michelle Segar)
 Concentration
 Set realistic goals
 Learn how to self-talk
these skills can be translated into real life
as well!

35. References
President’s Council on Fitness, Sports and Nutrition. Facts and Statistics.
http://www.fitness.gov/resource-center/facts-and-statistics/
Experts Outline Exercise Recommendations for Bariatric Patients. American
College of Sports Medicine. 2015. https://www.acsm.org/about-acsm/media-
room/acsm-in-the-news/2011/08/01/experts-outline-exercise-recommendations-
for-bariatric-surgery-patients
ACSM’s Certified News. American College of Sports Medicine July-September
2012. Volume 22 Issue 3.
http://certification.acsm.org/files/file/CNews22_3pp4_webready.pdf
The Psychobiological Model: A new explanation to intensity regulation and
intolerance to endurance exercise. Smiraul, Dantas, et. Al. 2013.
http://www.scielo.br/pdf/rbefe/v27n2/aop_0913.pdf
Type of Physical Activity Goal Influences Participation in Healthy MidLife
Women. M. Segar, J. Eccles, C. Richardson. Women’s Health Issues. 2008.
http://www.academia.edu/11606419/Type_of_Physical_Actiivty_Goal_Influence
s_Participation_in_Healthy_Midlife_Women

36. References
Nine Mental Skills of Successful Athletes. J. L. Lesyk, Ohio Center for Sports
Psychology. 1998. https://www.sportpsych.org/nine-mental-skills-overview
Basic Science Behind the Cardiovascular Benefits of Exercise. M Wilson, G.
Ellsion, T. Cable. Heart. 2015.
http://heart.bmj.com.proxy.lib.umich.edu/content/101/10/758.full
Exercise and Hypertension. L. Pescatello, B. Franklin, et al. Medicine and
Science in Sports and Exercise. ACSM. 2004. http://journals.lww.com/acsm-
msse/Fulltext/2004/03000/Exercise_and_Hypertension.25.aspx
Exercise for your Bone Health. NIH Osteoporosis and Related Bone Diseases
National Resource Center. 2012.
http://www.niams.nih.gov/health_info/bone/Bone_Health/Exercise/default.asp
Pathophysiology of Depression: Do we have any solid evidence of interest to
Clinicians? G. Hasler. World Psychiatry. 2010.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2950973/

37. References
Prophylactic Activation of Neuroprotective Stress Resonse Pathways by
Dietary and Behavioral Manipulations. M. Mattson, W. Duan, et. Al.
NeuroRx. 2004.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC534916/?tool=pubmed
Aerobic Exericise. R. Weil and M. Stoppler. MedicineNet. 1996-2015.
http://www.medicinenet.com/aerobic_exercise/article.htm
ACSM Issues New Recommendations on Quantity and Quality of
Exercise.2015. http://www.acsm.org/about-acsm/media-room/news-
releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-
and-quality-of-exercise
Whys is it Important to Warm and Cool Down in a Workout? Your
Fitness. http://www.yourfitnessfaq.com/why-is-it-important-to-warm-up-
and-cool-down-in-a-workout.html

38. References
Mind over Matter? The Central Governor Model Explained. Written by
Coach Jeff. Runners Connect.2015. http://runnersconnect.net/running-
training-articles/central-governor-theory/
The Effects of Mental Imagery on Athletic Performance. Annie Plessinger.
Vanderbilt University Psychology Department.
http://www.vanderbilt.edu/AnS/psychology/health_psychology/mentalimager
y.html
Exercise: Glucoregulation, Insulin Resitance and Diabetes. Kinesiology 545
by Dr. Greg Cartee, University of Michigan Department of Kinesiology.
2015.
Molecular and Cellular Adpatations to Exercise that Modulate Metabolism.
Kinesiology 545. Dr. Greg Cartee. University of Michigan. Dept of
Kinesiology. 2015.
Relationship between Metabolism and Muscle Fatigue. Kinesiology 545. Dr.
Greg Cartee. University of Michigan. Dept of Kinesiology. 2015.