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Agenda
• What is Exercise?
• Exercise and Recreation
• Sarcopenia & Aging
• Parameters of Exercise Prescription
• Contraindications
• Exercise Adaptations & Special Conditions
• Exercise is, by definition, demanding muscular work.
• It is a negative physiological event that aims to stimulate positive adaptive change.
• Safe parameters and optimal dosage
• Form: slow, controlled movement, proper positioning, and proper breathing
• Safety: minimize risk of injury, reduce impact on joints, and avoid mechanical strain on neural tissue
• Very individual
• Generally declines with age
• Impacted by stress, nutrition, drugs, sleep, genetics, diseases, and level of conditioning
• Essential part of exercise prescription
Recovery Ability
Age
• Loss of skeletal muscle tissue plagues each and every adult is the.
• Physical activity does nothing to alter this process.
• Strength training is absolutely essential for long-term health and maintenance of functional abilities.
1 to 2% per year
• Sarcopenia is correlated with every condition of “aging”
• Body composition is an extremely important indicator of health.
• Loss of muscle mass is the number one biomarker of aging.
Negative Changes in “Biomarkers”
1) Muscle Mass2) Strength3) Basal Metabolic Rate4) Body Fat Percentage5) Aerobic Capacity6) Blood-sugar Tolerance7) Cholesterol/HDL Ratio8 ) Blood Pressure9) Bone Density10) Ability to regulate Internal Temperature
Mobility + Strength = Function!
Cardiovascular
Strength
Flexibility
Body Composition
Insulin Sensitivity
Healthy Joints
Exercise should stimulate positive physical adaptations within the musculoskeletal system:
1. Lean tissue improvement2. Bone density enhancement3. Increased cardiovascular efficiency4. Improved resistance to injury5. Enhanced muscle function/joint range of motion
Equipment?
20-30 minutes1-3 times per week
Full body circuit
Minimal rest
Controlled movement
Train to fatigue
Secrets of Success
Find a partner.
Learn proper form.
Address special conditions.
Consistent effort is key.
Ensure sustainability.
Maintain your muscle.
Put it to use.