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Build a Better You, One Activity at a Time
- 1. BUILD A BETTER YOU, ONE ACTIVITY AT A TIME! Marissa Yovetich MS, HE
- 2. BENEFITS OF ACTIVITY Improvements in: Emotional well – being Reduce stress, anxiety, depression, anger – increased endorphins! Physical wellness Reduce heart disease risk by 30 – 40% Reduce stroke risk by 20% in moderately active and 27% in very active Quality of life Accomplish Activities of Daily Living (ADL) Decrease the risk of injury
- 4. BALANCING ACT A HEALTHY LIFESTYLE REQUIRES ALL THREE COMPONENTS: • Nutrition, exercise and sleep are all necessary for weight loss and maintenance. • Regulate hormones • Those who regularly sleep 4 hours or less are more likely to have glucose and insulin characteristics similar to diabetics. (University of Chicago, 1999) • Lack of sleep creates a vicious cycle – unhealthy eating and lack of exercise due to sleepiness
- 6. TAKE ACTION!
- 9. THE COST OF INACTIVITY On average, inactive adults pay $1500 more per year in healthcare costs than active adults Inactive Americans take 1 week of extra sick days per year vs. active Americans Physical inactivity is linked to the “top 10 killers” in the 50 highest income countries Inactivity accounts for more deaths per year than smoking, 5.3 million and 5.0 million, respectively.
- 11. A SIGN OF THE TIMES • Most Americans, roughly 2/3, do not meet activity standards. • Instant gratification has lead to long – term consequences • Convenience in the short – term = disease long – term
- 12. THE REALITY OF OUR SOCIETY…REALLY?!
- 13. “SITTING IS THE NEW SMOKING!”
- 14. HOW MUCH IS “ENOUGH”? Engaging in physical activity for about 7 hours per week has been shown to result in a 40% lower risk of early death, compared to 3.5 hours of activity per week The surgeon general recommends a minimum of 150 minutes of moderate intensity activity per week Lower risk of disease and early death
- 15. GET MOVIN’!
- 16. HOW MUCH IS “ENOUGH”? Weight maintenance = 150 minutes/week or 30 minutes x 5 days Accumulating at least 1,000 kcal of physical activity per week results in health benefits Weight loss = 250 – 300 minutes/week or 50 – 60 minutes x 5 days Accumulating 2,000 + kcal of physical activity per week results in greater health benefits AND may be needed for weight loss
- 17. MISSING THE MARK
- 18. TIME CRUNCH?! Weekly activity minutes can be accumulated continuously (i.e. one session) or intermittently through multiple sessions To achieve physical activity benefits, sessions should be at least 10 minutes in duration Total caloric expenditure and daily step count can be used as an alternate measure of exercise duration
- 20. LET’S GET PHYSICAL, PHYSICAL… Exercise and activity can be defined using the following framework: F.I.T.T. Principle F = Frequency I = Intensity T = Time T = Type
- 21. F.I.T.T. PRINCIPLE: FREQUENCY Frequency = how often activity/exercise is performed Daily/weekly/monthly Cardiovascular activity 30 minutes 5 + days/week Walk/run/hike/swim/bike etc. Muscular Fitness 2 – 3 days/week Target major muscle groups Flexibility/Mobility 10 minutes 2 – 3 days/week Target major muscle groups
- 22. F.I.T.T. PRINCIPLE: INTENSITY Intensity = the amount of effort required to perform an exercise Measured as a percent of maximum heart rate (220 – age) x 50 – 65% Moderate intensity is considered 50 – 65% maximum heart rate Cardiovascular activity 30 – 60 minutes at 50 -65% max heart rate, “talk test” 2 sentences at a time Muscular strength 2 – 3 sets of 10 – 15 repetitions, 60 seconds rest between sets Perform each set to the point of fatigue, but not failure Mobility/Flexibility Hold each stretch at the point of mild tension, but not pain Static stretches held for 15 – 60 seconds per major muscle group
- 23. F.I.T.T. PRINCIPLE: TIME Time = the duration or length that the activity is performed for Cardiovascular Activity 30 – 60 minutes/day 150 – 300 minutes/week Muscular Strength 20 – 60 minutes 2 – 3 times/week Mobility/Flexibility 10 minutes 2 – 3 times per week
- 24. F.I.T.T. PRINCIPLE: TYPE Type = the mode of activity Cardiovascular Activity Moderate intensity: 50 – 65% max heart rate, “fat burning activity” High Intensity Interval Training: 80 – 100% max heart rate, “carb burning activity” Muscular Strength Improve strength and endurance: 60 – 80% of 1 rep max for 2 – 3 sets 8 – 12 reps Muscular endurance: ~ 50% of 1 rep mx for 2 – 3 sets of 10 – 15 reps Mobility/Flexibility Dynamic warm – up: prior to exercise, increases blood flow to major muscles Static stretching: post exercise, increases range of motion, balance and reduces soarness
- 26. ACTIVITY FORMULA Warm up + Muscular Strength + Cardio + Mobility/Flexibility = Workout Session
- 27. ABC, EASY AS 1, 2, 3…ACTIVITY! 1. Warm – up Dynamic warm – up, pre – cardio exercise (5 – 10 minutes) OR One set of lighter weights, pre – muscular strength
- 28. ABC, EASY AS 1, 2, 3…ACTIVITY!
- 29. ABC, EASY AS 1, 2, 3…ACTIVITY! 2. Activity Selection Muscular Strength Exercises targeting large muscle groups precede smaller muscle groups Multi – joint vs. Single joint exercises Cardiovascular ALWAYS follows muscular strength exercises Impact vs. No/low impact activity
- 30. ABC, EASY AS 1, 2, 3…ACTIVITY! 3. Mobility/Flexibility Complete post – activity 10 minutes in duration – target major muscle groups Major muscles: neck/shoulders/upper & lower back/pelvis/hips/legs Static stretching/ foam rolling/yoga/tai chi Static stretch held for 15 – 60 seconds
- 31. 91 Years Old! 70 Years Old
- 32. GETTING STARTED…
- 33. LEGS…WORK THEM BUNS! Clamshell Good mornings Deadlift Glute Bridge Single – Leg Glute Bridge Split Squat Fire Hydrant
- 34. ABDOMINAL EXERCISES Superman Med Ball Slams V - Ups Russian Twist Scissors
- 35. EN “CORE” AB EXERCISES! Heel Touches Leg Windshield Wipers Reverse Crunch BOSU Ball Plank
- 36. SHOULDERS & ARMS Upright Row Shoulder Press Inverted Row Dumbbell Fly Overhead Ext Lateral Shoulder Raise Power Clean Opposite Arm/Leg Raise
- 37. GETTING STARTED…
- 38. REFERENCES American College of Sports Medicine. (2010). ACSM's Guidelines for Exercise Testing and Prescription (Eigth ed.). Wolters Kluwer Health. American Heart Association. (2015, March 2). Physical Activity Improves Quality of Life. Retrieved August 15, 2016, from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/ FitnessBasics/Physical-activity-improves-quality-of- life_UCM_307977_Article.jsp#.V7IjL3nVx7g Centers for Disease Control and Prevention. (2016, April 27). Leading Causes of Death. Retrieved August 16, 2016, from http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm Centers for Disease Control and Prevention. (2015, June 4). Physical Activity and Health. Retrieved August 15, 2016, from http://www.cdc.gov/physicalactivity/basics/pa-health/index.htm National Sleep Foundation. (n.d.). Diet, Exercise and Sleep. Retrieved August 17, 2016, from https://sleepfoundation.org/sleep- topics/diet-exercise-and-sleep PhitAmerica. (n.d.). The Tremendous Impact of the Inactivity Pandemic and Obesity. Retrieved August 16, 2016, from http://www.phitamerica.org/Page1137.aspx The Mayo Clinic. (2014, March 4). Stretching: Focus on Flexibility. Retrieved August 16, 2016, from http://www.mayoclinic.org/healthy- lifestyle/fitness/in-depth/stretching/art-20047931
Notas del editor
- Research has shown that individuals who watch more than 4 hours of television per day have a 46% increased risk of death from any cause and an 80% increased risk of death from cardiovascular disease Maintain healthy weight and reduce the risk of obesity Improve cholesterol levels Stretching may improve flexibility, and consequently, ROM in your joints.
- Cortisol levels increase when the body is stressed. This causes circulating glucose levels to increase, as the body thinks that it needs to prepare itself for a “fight or flight” response. When the body doesn’t end up utilizing that glucose it is stored and fat accumulation results. Roughly 18 million Americans have sleep apnea, a sleep – related breathing disorder that leads individuals to repeatedly stop breathing during sleep. This condition increases one’s risk of stroke, heart attack, congestive heart failure and excessive daytime sleepiness. Sleep apnea is commonly associated with people who are overweight, as weight gain leads to compromised respiratory function when an individual’s trunk and neck area increase from weight gain. Slippery slope = tired from lack of sleep may result in poor nutrition choices and a failure to exercise
- Leading causes of death in the United States: Heart disease (614,348) Cancer (591,699) Chronic Lower Respiratory Disease (147,101) Accidents (unintentional injuries) (136,053) Stroke (cerebrovascular disease) (133, 103) Alzheimer’s disease (93,541) Diabetes (76,488) Influenza and pneumonia (55,227) Nephritis, nephrotic syndrome and nephrosis (48,146) Intentional self – harm (suicide) (42,773)
- To maintain weight, work up to 150 minutes of moderate activity per week or 75 minutes of vigorous activity or a combination of the two
- Improve muscular strength and endurance: 60 – 80% 1 RM for 2 – 3 sets of 8 – 12 reps (ex. If an individual is able to lift 100 lbs for 1 rep this would be their 1 rep max or 1 RM. To improve muscular strength and endurance they would perform 2 – 3 sets of 8 – 12 reps with 60 – 80 lbs.
- Exercise order matters! A dynamic warm up should be completed first, followed by muscular strength, cardio, and finally, mobility/flexibility. A dynamic warm up increases the blood flow to the major muscle groups, ensuring that they are ready to take on the increased demands of activity. Muscular strength should always be completed before cardiovascular exercise, to ensure that proper form is practiced on each exercise. During exercise, muscle glycogen becomes depleted which results in peripheral fatigue (muscular fatigue). This occurs, because performance is not able to be sustained due to a lack of carbs to produce energy. Performing muscular strength exercises in a fatigued state further depletes the muscle and can lead to improper form and likely injury. That being said, cardiovascular activity should follow muscular strength. Cardiovascular strength should be performed at a moderate intensity, 50 – 65% of max heart rate, or being able to talk in 1 – 2 sentences at a time. Mobility/flexibility training should be completed at the end of a workout. This consists of static stretching, in which the muscle is held at a mild tension for 15 – 60 seconds, and or foam rolling. These forms of stretching should be reserved until after muscular strength and cardiovascular training are complete, because there is an increase in blood flow to the major muscle groups. Increased blood flow allows for the muscles to stretch and increase in range of motion (ROM). It also allows for microscopic damage to tendons/fascia to be broken up, thus, increasing blood flow and healing to a given area.
- Multi- joint/compound exercises effect more than one muscle group (i.e. bench press, leg press, dips, abdominal crunch, leg press) Single – joint exercises still target major muscle groups, however, they do so in an “isolating” manner (i.e. bicep curls, tricep ext, quad ext, leg curls, calf raises Impact exercise: running/lifting/hiking/step aerobics No/low impact exercise: swimming/biking/elliptical/rowing
- Any muscle group that was exercised should be stretched