Wellness and Fitness Center Exercise Guidelines
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1 Wellness and Fitness Center Exercise Guidelines
2 INTRODUCTION "A Workout A Day Keeps The Doctor Away" You may laugh but it's the truth! Whenever you hear a doctor talk about preventative measures against disease, "exercise" is the Key. However, there is a right and wrong way to exercise. The purpose of this packet is to give the reader the proper basic GUIDELINES to an exercise program. If after reading this document, there are any questions, please ask your Health Fitness Instructor or the Health & Wellness Coordinator at Bendix. Manage weight and decrease percent body fat Decrease resting heart rate Decrease blood pressure Increase self-esteem and discipline Increase confidence and mental alertness Increase joint stability Increase bone density Increase lean muscle tissue Decrease premature aging Decrease anxiety Manage high levels of stress BENEFITS OF EXERCISE STEPS BEFORE STARTING A FITNESS PROGRAM 1. Consult a Physician - Inform your doctor of your intended plan to begin exercising. 2. Fitness Evaluation - Evaluate your fitness level. Example: body composition, flexibility, cardiovascular endurance, and muscular strength and endurance. (Equipment to evaluate BMI & Body fat is available in the First Aid room in the HSE work pod). 3. Goals - Write down both short and long term personal goals and set a game plan. 4. Lifestyle Change - Prepare yourself mentally and physically to start gradually. This ensures that exercise will become a lifestyle change part of your daily routine, resulting in a positive lifestyle change. * It is normal for you to feel somewhat lethargic during your first week, so give your body extra sleep and eat a well balanced diet. BACK TO BASICS A well-rounded workout includes these THREE elements: 1. Warm-up/Cool~down/Flexibility 2. Cardiovascular Endurance 3. Strength Training 1A. WARM-UP: The importance of warming up before your workout can not be emphasized enough. Think of your body as a car. An improper warm-up is equivalent to starting your car and immediately punching the accelerator to the floor! We know continually treating a car this way will result in frequent trips to the auto shop and poor performance. Our body will react similarly in that injuries will be painful, tempting one to quit their program altogether. It is important to prepare your body for exercise the same way you would let your car warm-up for a road trip. HOW THE WARM-UP HELPS PREPARE THE BODY: Increase blood flow to working muscles. Increase blood flow to the heart, which will prevent chest pain, tissue damage or irregular heartbeats.
3 Increase oxygen to muscles. Muscle, tendons, connective tissue, and joints become more pliable. Increase body temperature. Increase blood pressure gradually. Prepares you psychologically for the routine ahead. Increase heart rate gradually. How To Warm-Up (Length of time: 5~10 minutes.) Types of warm-up: 1. Aerobic or General Warm-up - This incorporates full-body exercises, using the body's major muscle groups. The exercises consist of walking, jogging, and cycling. These types of warm-ups should be done at a very low intensity about 30-50% of ones maximum heart rate. See chart in Wellness Center. 2. Specific Warm-up - This consists of exercises and stretches which include the specific muscles utilized in the upcoming activity. For example: calf raises for running, arm circles for swimming, and knee lifts for cycling. 1B. COOL DOWN: An improper cool down is equivalent to driving at 65 mph and shifting into park. Stopping quickly puts a strain on the heart. The cool down allows a gradual cooling of your body by: 1) returning blood back to the heart and 2) preventing a rapid drop in blood pressure. Both of these factors help prevent dizziness and fainting. The cool down should consist of a very slow paced exercise, such as slow walking and light cycling, accompanied by stretching and relaxation. If you are just starting a program, the warm-up and cool down are very important for minimizing muscle soreness. By stretching properly and consistently before and after your workout, your muscles will adapt quickly with less pain. Remember: exercise should not be painful!! 1C. FLEXIBILITY: Flexibility is defined as the range of motion of a joint. By maintaining good flexibility, you will decrease the risk of muscular and skeletal problems such as: low back pain, frequent muscle strains, and overall body stiffness. One of the most neglected, and often most needed part of an exercise program is a proper stretching routine. Stretching can be done anywhere in less than 10 minutes. Performing flexibility exercises before strength training helps to prevent strains and other muscular problems. After the workout, the muscles used tend to shorten, and thus, become tight, making it even more important to stretch them out. To maintain flexibility, you must incorporate a stretching routine as part of your exercise program. Stretching is an easy and invigorating way to start your day and your workout. Stretching can help alleviate sore muscles or joints, and is something that you can do whenever you feel tense, or encounter muscle stiffness (for example: at your desk or in your car). THE BENEFITS OF STRETCHING: Increase body temperature Increase blood flow Prepare the cardiopulmonary, neuromuscular, and musculoskeletal systems for the upcoming work. Decrease the potential of injury STRETCHING PRINCIPLES: 1. Choose stretches that encompass the entire body. Do not miss any body parts. 2. Put the muscle into stretch and hold. Gradually increase the stretch slightly beyond comfort. (Stretch until it pulls, not until it hurts). 3. Incorporate breathing when holding each stretch. Inhale, then as you exhale, stretch a little further allowing the muscle to relax and elongate.
4 4. Hold the stretch for at least 10 seconds, gradually increasing up to seconds. DO NOT BOUNCE OR STRETCH RAPIDLY. 5. Repeat the stretch 2-3 times for each exercise. 6. The greatest flexibility will be noticed in muscles that have already been warmed up, so stretching after your workout is just as important, if not more so, than before hand. Follow this sequence for a safe, efficient flexibility workout. Remember to warm-up before you start; this means get the blood flowing! Cycle, climb stairs, or go for a walk around the office. Hold each stretch for at least 10 seconds (20-30 seconds is preferred). DO NOT BOUNCE!! Close your eyes, take a few deep breaths and clear your mind. This is your time to relax. 2. CARDIOVASCULAR ENDURANCE: The results of cardiovascular endurance on the body are astonishing. To be considered aerobic, the activity must be continuous and moderately vigorous for a minimum of 20 minutes. Such activities include: running, cycling, aerobics, swimming, and waking, etc. EFFECTS OF CARDIOVASCULAR ENDURANCE: Decrease blood pressure resting heart rate body fat heart disease bad cholesterol (LDL) Increases aerobic capacity circulation oxygen transportation blood distribution good cholesterol (HDL) PROPER WAY TO TRAIN AEROBICALLY: There are four elements to an aerobic program, which can be easily remembered by using the FITT Principle: Frequency Intensity Type Time
5 FREQUENCY: Refers to the number of times per week that you exercise. Basic Model: Beginners 2-3 times per week for 4-6 weeks Intermediate 3-5 times per week for 4-12 weeks Advanced 4-7 times per week for weeks INTENSITY: Refers to how hard you exercise. By reaching and maintaining a heart rate in your target range during aerobic activity period, you can be sure of experiencing the physical and mental benefits of exercise. Other reasons for exercising in your training zone include: less risk of injury and orthopedic problems, more likely to stay with your exercise program, and improvement in your fitness level. After your warm-up period you will increase your intensity and move into your "activity period." It is at this time you should measure your intensity level. There are two ways to measure intensity. The first is "rating" your level of perceived exertion (RPE), in other words how hard you feel you are exercising (Refer to Table 1). The other way to measure your intensity is to monitor your heart rate (Refer to Table 2 and How to Find Your Heart Rate). It is recommended that you try both and choose one that works best for you. TABLE 1: RATE OF PERCEIVED EXERTION SCALE (RPE) Maximal 10 very, very hard very hard 6 5 hard 4 somewhat hard 3 moderate 2 very weak 1 very weak 5 very, very weak 0 nothing at all Once you have finished your warm up, you will move into your activity period. At this time, use the above scale to describe how hard you feel you are working. The number you have chosen should fall somewhere between 5 and 8 (depending on your fitness level). TABLE 2: TRAINING HEART RATES (Based On Beats Per 10 Seconds Count ) Age Training Heart Rate The more muscle groups you use when you exercise, the higher the intensity of the exercise. The higher your fitness level, the longer you can exercise at higher heart rates.
6 HOW TO FIND YOUR HEART RATE: At The Wrist: Using your middle and index fingers, locate your pulse just below the base of the thumb, inside the wrist in the groove between the bone and just above the tendons. At The Neck: Place the fingers on either side of your Adam's apple in the groove in front of the muscles running vertically down the neck. HOW TO TAKE YOUR HEART RATE: 1. Find the pulse with your fingers. Do not press down hard at the site. 2. Count the beats for 10 seconds. The count begins with the first beat, which is counted as "zero". 3. Check Table 2 to see if you are within your range, based on your age. Your Heart Rate or RPE Is Too High: slow down, but don't stop (Keep Moving) don't swing your arms keep your walk limited to flat surfaces decrease resistance If Your Heart Rate or RPE Is Too Low: walk faster swing or "pump" your arms take bigger steps walk uphill or raise the elevation increase resistance TYPE: Refers to the type of exercise. For example: brisk walking, running, cycling, swimming, and aerobic dance. Your routine can consist of one single activity like brisk walking 3 times a week, or a variety of exercise such as brisk walking on Mondays and Wednesdays, and swimming on Tuesdays and Thursdays. TIME: Refers to how long you exercise at your appropriate intensity level (this does not include warm-up or cool down!). Basic Model: Beginners: start with 15 to 20 min. Intermediate: progress to 30 to 40 minutes Advanced: push yourself for a minimum of 40 minutes plus! FACTORS AFFECTING THE PROGRESSION 0F AEROBIC PROGRAM: Initial fitness evaluation Health history Injury problems Amount of training Genetic potential Fitness goals STAGES OF CADIOVASCULAR ENDURANCE Basic Model: INITIAL CONDITIONING STAGE 1-3 days per week for 3 weeks at 40-85% heart rate IMPROVEMENT STAGE 4-7 days per week at 65-85% heart rate MAINTENANCE STAGE 3 days per week at 40-85% heart rate How To Vary Your Workout
7 Interval Training: Any type of aerobic training where the individual increases the intensity for a period of time and then decreases the intensity for a period of time. (Vary intensity of your exercise). For Example: When cycling pedal faster/increase the resistance or while running, run faster/up a hill for 1-3 minutes. Then reduce the intensity for 3-9 minutes. Try 3-6 intervals! Interval training is good for variation/boredom, improving cardiovascular endurance, and increasing speed especially for people training for 5K or 10K races. Interval training should be done no more than 2 times per week. Continuous Training: maintaining a constant intensity level. The best exercises are the ones that train the largest muscle groups. This is considered the best for burning calories and getting more aerobic benefits for the general population. Cross Training is a great way to burn calories without over-training or getting bored. You can vary our aerobic workout every day. FOR EXAMPLE: MONDAY JOG TUESDAY WEDNESDAY THURSDAY OR VARY EACH WORKOUT BIKE SWIM CARDIO CLASS FOR EXAMPLE: BIKE 10 MINUTES WALK 10 MINUTES ROW 10 MINUTES Aerobic fitness level can be enhanced by cross training and it helps prevent overtraining and injury. 3. STRENGTH: For years, strength training has been associated with the muscle bound weight lifter or power athletes. However, now we know that strength training is a crucial part of everyone's fitness program. Everyone Benefits From Strength Training By: Increasing Bone Density Lean Muscle Tissue Functional Strength Functional Endurance Joint Stability Range Of Motion Decreasing Body Fat Percentage Risk Of Osteoporosis` Joint and Muscle Soreness RISK Of Injury Postural Problems Due to the increased muscle mass associated with strength training, your metabolism increases; therefore burning more calories per day. For every pound of muscle, your body burns calories per day. Also, strength training will make those daily tasks (such as carrying groceries and kids) seem easier, giving you a little more energy at the end of the day. Muscular Endurance: The number of times a certain weight can be lifted. Muscular Strength: The amount of weight that can be lifted at one time. Repetition (reps): The number of times a weight is lifted without stopping. For example, if you lifted a weight 10 times without stopping, you did 10 repetitions. Sets: How many groups of repetitions lifted. For example, if you have completed 10 repetitions, rested for seconds and completed 10 more repetitions, then you have done 2 sets of 10 reps. How To Train For Muscular Endurance Muscular endurance is accomplished by using lightweight and for many repetitions. This type of muscular training results in toning without gaining large amounts of muscle mass. Also, due to the high repetitions and minimal rest period, more calories are burned.
8 Example: 1-3 sets, 8-15 reps, with seconds rest between sets and exercises. How To Train For Muscular Strength Muscular strength is the ability to exert maximal force. If one desires to put on lean muscle mass, then training for muscular strength is the way to go. Example For Size For Power 3-5 sets 3-5 sets 3-5 sets 1-8 reps 5-8 reps 1-4 reps 1-8 reps 5-8 reps 1-4 reps 1-2 minutes rest 1-2 minutes rest 2-5 minutes rest STRENGTH TRAINING PRINCIPLES 1. Warm-Up Do at least a 5 to 10 minute aerobic warm-up. This will help prepare the body for the exercise byincreasing blood flow to the muscle. It will also help prevent soft tissue injuries such as tendonitis. 2. The Repetitions Must be performed slow, controlled, and in a full range of motion. By disregarding any of these, you put yourself in jeopardy of injury, decreased flexibility, and insufficient strength gains. 3. Breathing Do not hold your breath because too much internal pressure is built up inside. By breathing properly, you will increase the amount of oxygen available to the working muscles. If oxygen in the working muscle is depleted, you feel fatigued due to the lactic acid that sets in. Breathing also maintains blood pressure and prevents dizziness and light-headedness. The proper way to exhale is out through the mouth during the work phase (or lifting portion) and inhale during the rest phase of the lift. 4. When To Increase the Weight and By How Much This is the most important part of strength training. The Overload Principle To achieve maximal benefits, one must overload the muscle in order to see results. However, too much overload can lead to injury and too little of an overload to the muscle will cause undesired results. Therefore, lift to the point of discomfort, not pain! Once you have reached pain or failure, you begin to overtrain the muscle. Symptoms of Overtraining: Injury Insomnia Loss of appetite Anxiety Progress Once you have done your last repetition you should feel like you could do one more. When that is achieved, it is time to move up in weight. The rule of thumb is to move up 5 Ibs. for the upper body and 10 Ibs. for the lower body. Never train the same muscle group 2 days in a row. The muscle needs hours to rest and rebuild itself. Single Set One set of each is performed, usually from 8-15 repetitions. Multiple Set The most popular routine. Two to three sets of each exercise is performed before proceeding to the next exercise. Circuit Training One or more sets are performed but all exercises are completed once before any exercise is repeated. Super Sets Two exercises performed in a row with minimal rest. Super set pairs are usually either different muscle groups (i.e. bench press and seated rows) or same muscle-group exercises (i.e. bench press and chest flys). Super set exercises are done, one right after the other, with little rest. After the second exercise in the group is completed a longer rest period is allowed. Continue for 2-3 sets. Tri Sets Same as super set but with three exercises.
9 Ascending Pyramid Sets Multiple sets where the weight is increased and number of repetitions is decreased with each set. Example: reps- 15, 12, 10, 8. Descending Pyramid Multiple sets where the weight is decreased and number of repetitions is increased with each set. Example: reps - 8, 10, 12, 15. Triangle Pyramid Programs Multiple sets combining ascending and descending pyramid sets. Example: reps- 15, 12, 10, 8, 10, 12, 15. Peripheral Heat Action A variation of circuit training. One exercise per body part is done in rotation so the heart is forced to pump blood quickly to different areas of the body. Several series of 4-6 exercises can be done with minimal rest. Alternating between upper and lower body exercises works particularly well. Split Routines Different body parts are trained on different days. One Body Part Routine One body part is trained each day of the week. Full Body Routine The whole body is trained two to three times per week. Reasons Why a Strength Program Won't Work Poor program structure Poor diet Too much weight Missing days Insufficient rest ONE FINAL POINT Enjoy your exercise program! Regular exercise should be a part of your everyday lifestyle. For further information on how to start an exercise program or how to enhance an existing program, contact Shanna Dunbar, RN, COHN-S at x 9346
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