Chapter # 20 Progressing Your Exercise Program
|
|
- Alban Fields
- 6 years ago
- Views:
Transcription
1 Chapter # 20 Progressing Your Exercise Program Know how you can progress your own exercise program when you graduate from Cardiac Rehab You Will Learn: 1) How to progress your exercise program and why it matters 2) When it is safe to progress your exercise program Chapter 20 Progressing Your Exercise Program pg. 156
2 What Does Progressing Your Exercise Mean? Progressing your exercise means changing it to make it more challenging. A change in your exercise prescription could mean changing the: Intensity of your exercise (making it more intense) Duration of your exercise (making it longer) Type (trying a different type of exercise) Why Should You Progress Your Exercise? Your body follows a rule of adaptation (over time it adapts or gets used to exercise). When you introduce something new to your body, like exercise, it might feel challenging at first. You may feel: A bit breathless Your exertion as hard work Your heart rate at the higher range of your training target levels You may have felt this in the first few weeks of your exercise program. But, after doing this for a few weeks, your body started to adapt or get used to this exercise and it started to feel easier. Your breathing was not as heavy, your exertion level lowered to a rating of light work and your heart rate during the exercise was a little slower. These are good signs that you are making progress. If you were to continue at that exercise level, you would maintain that level of fitness. To continue to make gains in your fitness level, something has to change in your exercise program. Throughout the program your Cardiac Rehab team progressed your exercise for you. For your aerobic exercise, every few weeks you may have received a new exercise prescription that had a change in either: How long you were exercising and/or How fast you were exercising Chapter 20 Progressing Your Exercise Program pg. 157
3 For your resistance training exercise, you were encouraged to increase: The repetitions of each exercise and or Increase the amount of weight you were lifting, once you found it easier Now, once you graduate from the program, it is important for you to be aware of when and how to progress your own exercise. How Do You Know if You Are Ready to Progress Your Exercise? You are ready to progress your exercise when: Your goal is to continue to make improvements in your fitness level Your rating of perceived exertion (RPE) is less than 11 (light work) on the scale Your heart rate during your exercise is below the training heart rate set by your Cardiac Rehab team You want to try a different activity You are not ready to progress your exercise when: Your current level of exercise is challenging (your RPE is greater than 14 or somewhat hard work) You feel ill You have had a change in your medical status (new symptoms, new diagnoses) You have had a muscle or joint injury You have had a recent change in your medicine. Wait to see how you feel with that medicine change You are getting used to exercising in new weather conditions Your heart rate during exercise is above your training heart rate set by your Cardiac Rehab team Chapter 20 Progressing Your Exercise Program pg. 158
4 It is a very busy time in your life or you are experiencing a major life event (e.g., moving, changing jobs) You are happy with your current level of fitness How Often Should You Progress Your Exercise Program? In the first 3 to 6 months of an exercise program, progression happens every two to three weeks if everything goes as planned. This stage is called the, improvement stage. After about 6 months of regular exercise, you will notice that improvements in your fitness may not happen as often and progression or changes in your exercise program will take place less often. You will likely be in what is called the, maintenance stage where the goal is to keep your exercise program going for the long-term. How often you progress your exercise program during the, maintenance stage will depend on what your goals are (if they have changed) and how much time you have to complete your exercise program. As you are now gearing up for graduating from the CV Prevention & Rehab program, you are likely in this maintenance stage. How Do You Progress Your Aerobic Training Exercise? The first step in progressing your program is to determine if you are ready to move forward. In Chapter 3 Aerobic Exercise, we discussed the important parts of your aerobic exercise program. You will recall that we follow the FITT principle for developing your exercise prescription: Frequency of your exercise Intensity of your exercise Type of exercise Time or duration of the exercise Chapter 20 Progressing Your Exercise Program pg. 159
5 Changes or progression in your exercise program could occur in any of these areas. But change them one at a time. Let s discuss how progression could happen in each element of the FITT principle. Frequency Five days per week is the goal for your prescribed exercise. You also want to make sure you are active every day. If you are currently not meeting the five times per week, consider increasing how often you exercise during the week as a way of progressing your program. Intensity The intensity of your exercise or how hard you exercise could be progressed. Remember that this part of your program should only be progressed if: Your rating of perceived exertion (RPE) is less than 11 (light work) on the scale Your heart rate during your exercise is below the training heart rate set by your Cardiac Rehab team You currently do not feel any symptoms of shortness of breath, angina chest pain, chest discomfort, muscle or joint aches or pains If any of the following statements are true, you are not ready to progress the intensity of your exercise: Your current level of exercise is challenging (your RPE is greater than 14 or somewhat hard work) You feel ill You have had a change in your medical status (new symptoms, new diagnoses) You have had a recent change in your medicine. Wait to see how you feel with that medicine change You are getting used to exercising in new weather conditions Your heart rate during exercise is above your training heart rate set by your Cardiac Rehab team You are happy with your current level of fitness Chapter 20 Progressing Your Exercise Program pg. 160
6 The type of exercise you do will determine how the intensity could change. Here are some examples for walking/jogging and cycling. Walking: increase the speed of your walk no more than 1 minute per mile pace each time you make a change or progress your program Walk/jog: increase how often you jog or increase the length of time you jog in your routine. If you were not given a jogging prescription by your Cardiac Rehab team, speak to your doctor before starting this type of exercise Cycling: increase the revolutions per minute or speed of your cycling or how much tension is on the fly wheel Time or Duration of Exercise The amount of time you spend doing aerobic exercise is important. The goal is to exercise between 20 to 60 minutes depending on your level of fitness, medical history and goals. The amount of time you exercise is usually the first step in progressing your exercise program and should happen before progressing the intensity. Type of Exercise You may want to try a new exercise. For example, you might want a cycling program added to your walking program. Variety is important especially if you feel bored with your program. Changing the type of exercise you do is a way of progressing your program. Be sure you find a new type of exercise that is safe for you to do before trying. How Do You Progress Your Resistance Training Program? To make sure you continue to challenge your muscles and make them stronger, it is important that you progress your resistance training program. This means that, as your muscles get used to the weight you lift, something has to change. This could be how much you lift or how many times you lift the weight. Chapter 20 Progressing Your Exercise Program pg. 161
7 Follow these steps when you are ready to progress your program: Remember: your RPE should never be any higher than 16 Important! Not all exercises progress at the same rate Each muscle group will be ready to progress at different times Do not progress if you don t feel comfortable when doing the exercise Chapter 20 Progressing Your Exercise Program pg. 162
8 Example of How to Progress Your Resistance Training (RT) Program Week of RT Program # of sets # of Repetitions Change in Weight Lifted Week 3 2 Start with 10 No change in weights Week 4 2 Increase to 12 No change in weights Week 5 2 Increase to 14 No change in weights Week 6 2 Increase to 15 No change in weights Week 7 2 Decrease to 10 Increase in weights Week 8 2 Increase to 11 No change in weights In this example, the person has increased their repetitions from 10 up to 15. They are now ready to increase the weight of their dumbbells and drop back down to 10 repetitions. This cycle repeats itself. When You Increase the Weight of Your Dumbbell Follow This Order: 1 pound2 pounds3 pounds4 pounds5 pounds 8 pounds 10 pounds 12 pounds 15 pounds 20 pounds 25 pounds 30 pounds 40 pounds 45 pounds 50 pounds When You Increase the Resistance of Your Exercise Band Follow This Order: Yellow band red band green band blue band black band Your Resources 1. Chapter 3 Aerobic Exercise in this book 2. Chapter 12 Resistance Training in this book Chapter 20 Progressing Your Exercise Program pg. 163
Chapter # 3 Aerobic Exercise
Chapter # 3 Aerobic Exercise Know how your aerobic exercise program works You Will Learn: 1) What aerobic exercise is and why it is important 2) The components of your aerobic exercise program 3) Why it
More informationChapter # 4 Angina. Know what to do if you feel angina
Chapter # 4 Angina Know what to do if you feel angina You will learn: 1) What angina is 2) How angina affects you 3) How to prevent and manage angina during exercise Chapter 4 Angina pg. 23 What is Angina?
More information22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1
22 Week BEGINNER MARATHON TRAINING PLAN RG Active 22 Week Beginner Marathon Training Plan Page 1 Key Notes The NSPCC has teamed up with RG Active to be the charity s official training partner for running
More information14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
More information10 Week ADVANCED 5KM TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to
More informationCardiovascular rehabilitation home exercise programme
Cardiovascular rehabilitation home exercise programme To get the most benefit from the cardiovascular rehabilitation programme we recommend that you do some form of exercise on the days you are not attending
More information14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
More informationAdding Exercise to Your Life
Adding Exercise to Your Life Beginning to Exercise When you return home, you should do activities similar to those in the hospital for 2 to 3 days. You will be showering, napping, deep breathing, and walking
More informationCardiac Rehabilitation
Cardiac Rehabilitation Home Exercise Programme Information for patients Active Programmes Patient s name: Start date: page of What is the home exercise programme? The home exercise programme can be followed
More informationCardiac Rehabilitation Exercise Programs Diabetic Management & Weight Loss Exercise Programs
Cardiac Rehabilitation Exercise Programs Diabetic Management & Weight Loss Exercise Programs Information for participants Welcome to our cardiac rehabilitation, diabetic & weight loss exercise programs.
More informationCardiorespiratory Physiology
5 Cardiorespiratory Training In this chapter you will learn about: Cardiorespiratory activities make up the bulk of the physical activities in Levels 1 and 2 of the Physical Activity Pyramid (Chapter 4,
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationStrength and Balance Exercise Manual. Building Confidence and Reducing Falls in Older Adults. Lindy Clemson Megan Swann Jane Mahoney
Building Confidence and Reducing Falls in Older Adults Strength and Balance Exercise Manual Lindy Clemson Megan Swann Jane Mahoney 3rd North American edition Exercises BALANCE AND STRENGTH EXERCISES TO
More information28-Day Anabolic Frequency
Copyright Notice Published by: Muscle Monsters LLC Copyright 2015 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws
More informationCONTROL OF YOUR PHYSICAL RECOVERY
CHAPTER 4 Taking CONTROL OF YOUR PHYSICAL RECOVERY Taking Control Of Your Physical Recovery 51 Image: Shutterstock.com/KPG Payless2 EXERCISE AND ACTIVE LIVING You have been told that exercise or becoming
More informationSTAYING FIT WITH KIDNEY DISEASE
STAYING FIT WITH KIDNEY DISEASE www.kidney.org Introduction Regular exercise is important for everyone and that includes people with kidney disease. Regular exercise will help you feel better, stronger,
More informationREAL INSURANCE SYDNEY HARBOUR 5K BEGINNERS TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 5k Beginners Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 5K BEGINNERS TRAINING PROGRAM crew run Real Insurance Sydney Harbour 5k Beginners Training Program 1 BEGINNERS PROGRAM OVERVIEW This 5-week training program is suitable
More informationWalking Guidelines for People with Cancer to Use While in the Hospital
PATIENT EDUCATION patienteducation.osumc.edu Walking Guidelines for People with Cancer to Use While in the Hospital Exercise such as walking has several positive benefits for people dealing with the side
More informationby Brian D. Johnston
Exercise Science Made Simple by Brian D. Johnston For some people, exercise seems like a very complex subject. But like any complex subject, it can be made simple... at least exercise theory is fairly
More informationCardiovascular rehabilitation
Cardiovascular rehabilitation Physical activity and exercise A supplementary booklet for your cardiovascular rehabilitation programme Introduction This booklet will help you to get the most benefit from
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationMy 6-Week Physical Activity Guide. Moving Always - In All Ways!
My 6-Week Physical Activity Guide Moving Always - In All Ways! Goals of Your Program: This 6-week program is designed to help you start to get active and to provide you support. Each week you will receive
More informationFitness Guide (316)
Fitness Guide (316)-978-5278 Getting Started The Heskett Center offers and maintains facilities and programs of the highest quality in order to help its members reach their fitness goals. The staff is
More informationCHF Exercise Tutorial
CHF Exercise Tutorial This template can be accessed from: AAA Home 1 of 9 LESS Initiative 2 of 9 Main Tool Bar When the Template button is clicked you will be presented with the preference list. If the
More informationRay Kelly
SPRINT TRIATHLON BEGINNER PLAN WEEK 1-4 Provided by Tri-Trainer.com The duration of workouts is in Hours and Minutes i.e. 0.30 is 30 minutes You should cosult your doctor before attempting this plan as
More information16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 1 16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 2 The NSPCC has
More informationResistance Training Package
GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise
More informationThera-Band /Hand Weight Exercises
Thera-Band /Hand Weight Exercises Created by: Kate Blanchette, BSc.N, RN ACSM Exercise Specialist Certified Trevor Harris, Certified Kinesiologist GENERAL INFORMATION Technique Tips Posture stand or sit
More informationPhysiotherapy following cardiac surgery. Information for patients Cardiac Surgery
Physiotherapy following cardiac surgery Information for patients Cardiac Surgery Physiotherapy is an essential part of your recovery from your operation. The physiotherapist will see you before you have
More informationPrinciples of Exercise. Principles of Exercise
Lesson 2.3 By Carone Fitness This lesson reviews some of the general principles of exercise and progression. Understanding and following these principles will help you achieve your desired results. 1 Overload
More informationMY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE:
MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE: WHAT IS HEALTHY ACTIVE LIVING? Before starting off on a journey, you need to know what your starting point is. This exercise will
More informationPhysical Activity. Image 1
Physical Activity Acknowledgements: This protocol and associated curriculum materials were developed with support by Grant Numbers P60 MD000538 (NIH National Institute for Minority Health and Health Disparities),
More informationCardiac Rehabilitation Centre Pre-Admission Recommendations
Cardiac Rehabilitation Centre Pre-Admission Recommendations The following recommendations are for individuals who have been referred to the Cardiac Rehabilitation Centre (CRC) and have temporarily been
More informationThe 5 Principles of Fitness Training. How to improve your physical fitness
The 5 Principles of Fitness Training How to improve your physical fitness Review: The 5 Components of Fitness 1. Muscular strength 2. Muscular endurance 3. Cardiovascular endurance 4. Flexibility 5. Body
More informationREAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM crew run Real Insurance Sydney Harbour 10k Intermediate Training Program 1 INTERMEDIATE PROGRAM OVERVIEW This 10-week training program
More informationChapter # 6 Exercise & Cold Weather
Chapter # 6 Exercise & Cold Weather Know how to exercise safely in cold weather You Will Learn: 1) How your body responds to exercise in cold weather 2) How to exercise safely in cold weather 3) About
More information22 Week ADVANCED MARATHON TRAINING PLAN
RG Active 22 Week Advanced Marathon Training Plan Page 1 22 Week ADVANCED MARATHON TRAINING PLAN [Type www.bloodwise.org.uk here] Introduction Below is a 22 week advanced marathon training plan to help
More informationStaying Fit With Kidney Disease
Staying Fit With Kidney Disease Many people with chronic kidney disease (CKD) are enjoying the improved health and increased physical strength that come from a regular exercise routine. You may want to
More informationWelcome to Pulmonary Rehab
Patient Education Welcome to Pulmonary Rehab This handout is designed to help you get started in our program. We encourage you to read it before coming to your first class. Feel free to ask questions or
More information14 Week BEGINNER MILE CYCLING TRAINING PLAN
RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 1 14 Week BEGINNER 60-100MILE CYCLING TRAINING PLAN RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 2 The NSPCC has teamed
More informations PERSONAL FITNESS PLAN
s PERSONAL FITNESS PLAN Name Period Teacher Year Due Date: http://www.cnusd.k12.ca.us/page/22178 7 th Grade Standards: 3.3, 3.4, 3.6, 4.1, 4.2, 4.3 8 th Grade Standards: 3.2, 3.3, 3.5, 4.1, 4.2, 4.3 1
More informationWeek 1. Training Block: Thursday
Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments.
More informationUW MEDICINE PATIENT EDUCATION. Exercise and activity guidelines DRAFT. What is heart failure? What are the symptoms of heart failure?
UW MEDICINE PATIENT EDUCATION Phase I (Inpatient) Cardiac Rehab: Heart Failure Exercise and activity guidelines This handout explains how to safely resume activity and start an exercise and walking program
More information16 Week BEGINNER 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Beginner 100mile Cycling Training Plan Page 1 16 Week BEGINNER 100MILE CYCLING TRAINING PLAN RG Active 16 Week Beginner 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with
More informationCardiorespiratory Lesson #5. Alternative Intervals Optional Lesson Alternative: SWORKIT
Cardiorespiratory Lesson #5 Alternative Intervals Optional Lesson Alternative: SWORKIT Objectives: By the end of this lesson, students will be able to: 1. Maintain or improve health-related fitness by
More informationSession 7: Introduction to Pleasant Events and your Mood
Session 7: Introduction to Pleasant Events and your Mood Session Plan 1. Review of Planning for the Future 2. How Events Affect Your Mood 3. How to Identify Pleasant Events 4. Creating a List of Pleasant
More informationExercise and keeping fit. Patient Information. NHS Logo here. Working together for better patient information. Health & care information you can trust
NHS Logo here Exercise and keeping fit Patient Information Health & care information you can trust The Information Standard Certified Member Working together for better patient information Exercise helps
More informationPERSONAL FITNESS PLAN
PERSONAL FITNESS PLAN Name Date 1 MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in
More informationThe Art and Science of Exercise Prescription in Patients with Cardiovascular Disease
The Art and Science of Exercise Prescription in Patients with Cardiovascular Disease Prescribe Exercise FITT Principle Frequency Intensity Time or duration Type or modality Exercise Prescription with or
More informationwith Deborah Gruenfeld Professor, Stanford Graduate School of Business People decide how competent you are in a fraction of a second.
with Deborah Gruenfeld Professor, Stanford Graduate School of Business KEY POINTS People decide how competent you are in a fraction of a second. Factors used to determine your competence: 7% words, 38%
More informationADVANCED WALKING PROGRAM
Ready, Set - GOAL! ADVANCED WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the time
More informationReady, Set - GOAL! INTERMEDIATE WALKING PROGRAM
Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the
More informationBecause the more you know, the better you ll feel.
ABOUT ASTHMA Because the more you know, the better you ll feel. This booklet is designed to help you understand asthma and the things you can do every day to help control symptoms. As always, talk to your
More informationExercises for Chronic Pain
Exercises for Chronic Pain Many research studies show aerobic and strengthening exercises can lessen chronic pain and improve a person s ability to do daily activities. What is Exercise? It is any activity
More informationTHE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET
THE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to
More informationPatient & Family Guide
Patient & Family Guide 2017 Liver Transplant Physiotherapy Program Aussi disponible en français : Programme de physiothérapie avant une transplantation du foie (FF85-1839) www.nshealth.ca Contents Why
More informationYOUR HIIT WORKOUTS. easy guide to DR. GUS VICKERY, M.D. a bonus Authentic Health guidebook. author of Authentic Health
YOUR easy guide to HIIT WORKOUTS a bonus Authentic Health guidebook DR. GUS VICKERY, M.D. author of Authentic Health Your Easy Guide to HIIT Workouts A bonus Authentic Health guide book In the book Authentic
More informationEXERCISE and DIABETES. Andrea Cameron Head of the School of Social and Health Sciences, Abertay University
EXERCISE and DIABETES By: Andrea Cameron Head of the School of Social and Health Sciences, Abertay University EXERCISE AND DIABETES Diabetes and exercise This leaflet explains why exercise is so important
More informationStarting a Strength Training Program
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Starting a Strength Training Program About This Kit The key to improving strength is applying resistance to the muscle
More informationX-Plain Exercising For a Healthy Life Reference Summary
X-Plain Exercising For a Healthy Life Reference Summary Introduction By exercising and becoming more active, you can improve your health. People who are not physically active are much more likely to develop
More informationFit-ball Introduction E-Book
Grange Physiotherapy Caring for your Health & Lifestyle 8 Grange Drive Cooloongup WA 6168 P: (08) 9592 2059 F: (08) 9592 9114 www.grangephysiotherapy.com.au Fit-ball Introduction E-Book INDEX: 1. Introduction
More informationExercise for a Healthy Heart
Exercise for a Healthy Heart Lisa Harrison, R. Kin Janine Adams, R. Kin Information on these slides is used with permission from St. Mary s Cardiac Rehab What is Physical Activity? Anytime the body is
More informationPersonal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH
Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong
More informationThe F.I.T.T. Principle
The F.I.T.T. Principle The F.I.T.T. principle is a basic philosophy of what is necessary to gain a training effect from an exercise program. F.I.T.T. stands for Frequency, Intensity, Type and Time. We
More informationAnxiety. Top ten fears. Glossophobia fear of speaking in public or of trying to speak
Glossophobia fear of speaking in public or of trying to speak Forget heights and sharks. Public speaking often makes it to the top of the Top Fears List, higher even than death. Think about that. That
More informationActivity. Activity. Heart & Stroke Living with Heart Failure
Activity Join our Community of Survivors, to share, learn and connect with others who are living with heart failure. Sign up at heartandstroke.ca/connect 18 Why People With Heart Failure Should Keep Active
More informationCOPD & Managing Your Disease at Home
COPD & Managing Your Disease at Home Oxygen and Activity The importance of activity: Activity is important for everyone. When you have COPD your activity level may be low because breathing is difficult
More informationWeek 5 30 Day Rider Fitness Challenge
& Beyond! And here you are, flying past the finish post! Well Done! What a fantastic job So you have finished your challenge, but in reality you are only just beginning on your journey to becoming a better
More informationModule 12 : How to safely monitor exercise intensity
Module 12 : How to safely monitor exercise intensity In this module you will learn: What exercise intensity is and how to measure it How best to measure the heart rate How and when to check the pulse How
More informationOne-day (30km) Adventure 16-week training plan
One-day (30km) Adventure 16-week training plan Make sure you re ready for your DofE Adventure! This 16-week plan is designed to prepare you for walking 30km over one day in the Cotswolds. It s broken down
More informationWellness along the Cancer Journey: Palliative Care Revised October 2015
Wellness along the Cancer Journey: Palliative Care Revised October 2015 Chapter 3: Addressing Cancer Pain as a part of Palliative Care Palliative Care Rev. 10.8.15 Page 360 Addressing Cancer Pain as Part
More informationWarm Up. What do you think the difference is between exercise and physical fitness?
Warm Up What do you think the difference is between exercise and physical fitness? Physical Fitness Chapter 4 Lesson 1: The Parts of Fitness Physical Fitness vs. Exercise Physical Fitness is the ability
More informationChapter 7: Answers to Questions in the Text
Chapter 7: Answers to Questions in the Text 1) How would you distinguish between short term and long term fitness goals? In practice, what is the relationship between the two types of goals? short term
More information20944_Exercise Diary:20944_Exercise Diary 7/10/09 09:46 Page 1 Exercise Diary
Exercise Diary Name: Hospital number: Contact number for renal unit: Contents Page Introduction 4 Your clothing and trainers 5 Diet and fluid management 6 Starting your exercise programme 6 Tips for succeeding
More informationGeneral principles of physiologic conditioning
General principles of physiologic conditioning - Physiologic conditioning refers to a planned program of exercise directed toward improving the functional capacity of a particular bodily system - 4 principles
More informationPhysical Fitness. Chapter 4
Physical Fitness Chapter 4 Lesson 1: The Parts of Fitness The Parts of Fitness Physical Fitness is the ability to do everyday activities without becoming short of breath, sore, or tired. There are four
More informationExercise 101. UIC Physical Therapy Presentation by: Samantha Caravette, Suzie Broski, and Ben Papke
Exercise 101 UIC Physical Therapy Presentation by: Samantha Caravette, Suzie Broski, and Ben Papke When you think of exercise, what s the first thing that comes to your mind? Why are we here? Discuss the
More informationBecause the more you know, the better you ll feel.
ABOUT ASTHMA Because the more you know, the better you ll feel. What You ll Find Attitudes and Beliefs Asthma What Is It? Where You ll Find It Page 4-5 This booklet is designed to help you understand asthma
More informationDISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
More informationAsthma and COPD Awareness breathe with ease sm and Chronic Obstructive Pulmonary Disease
Asthma and COPD Awareness breathe with ease sm and Chronic Obstructive Pulmonary Disease Medicare Newsletter Spring 2012 Getting Rid of Mold There are many types of molds. Molds will not grow without water
More information5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k
5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The
More informationPhysical and Health Education 12
Physical and Health Education 12 This page must be completed and submitted with your Substantive Assignment. Incomplete or missing information WILL NOT be processed. NOTE: Registration forms with attached,
More informationHow to Care for Yourself after Transcatheter Aortic Valve Replacement (TAVR)
How to Care for Yourself after Transcatheter Aortic Valve Replacement (TAVR) When do I need to seek emergency care? Call 9-1-1 immediately if you develop: Sudden onset of chest pain Shortness of breath
More informationSection 4 - Dealing with Anxious Thinking
Section 4 - Dealing with Anxious Thinking How do we challenge our unhelpful thoughts? Anxiety may decrease if we closely examine how realistic and true our unhelpful/negative thoughts are. We may find
More informationReturning to fitness after heart surgery
Returning to fitness after heart surgery A patient s guide 1 Increasing activity After your operation, your heart function should be improved and so your ability to exercise will also be improved. However,
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationDynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown
Dynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown before and after every workout. Dynamic Warm-Up ~Prepare & Activate~ 1a Leg swings 1 x 8 each 1b Diagonal arm swings 1 x 8/side 1c Bent-over
More informationSample Strength Activity Plan for Beginners
Sample Strength Activity Plan for Beginners About Strength Exercise To do most of the following strength exercises, you need to lift or push weights (or your own body weight), and gradually increase the
More informationYour Home Exercise Plan
A Home Exercise Plan is designed for people who are unable to attend Pulmonary Rehabilitation classes in a community setting. This may be for a number of reasons such as travelling difficulties, personal
More informationComplete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.
Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt
More informationBasic Exercises for Pilots
As we age, our body s physical make-up starts to dramatically change. Our muscle mass decreases at a rate of 3 percent to 5 percent per decade after age 40, and the decline increases to percent to percent
More informationA NEW MOTHER S. emotions. Your guide to understanding maternal mental health
A NEW MOTHER S emotions Your guide to understanding maternal mental health It is not your fault It is treatable Understanding Maternal Mental Health Life with a new baby is not always easy and the adjustment
More information16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN
RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 1 16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 2 The NSPCC has teamed
More informationExercise: What are the Important Questions to Ask? Rebecca H. Crouch, PT
Exercise: What are the Important Questions to Ask? Rebecca H. Crouch, PT Objectives Review 3 recommended exercise components Discuss several exercise questions relevant to the Pulmonary population and
More informationYour Guide to a Smoke Free Future
Your Guide to a Smoke Free Future If you smoke, or if you have quit within the past 2 months, then ask for our detailed handout which provides information on how to begin and maintain a smoke-free lifestyle.
More informationMaster Class Aerobic Conditioning
Master Class Created by Tom Scotto, ICA Master Instructor Training Type: Cardiovascular Fitness Working HR Zones: Zones 3 4 Total Class Length: 60 minutes Profile Objective and Intensity: As January is
More informationFITT Principles of Strength Training
Lesson FITT Principles of Strength Training By Carone Fitness Introduction You should remember the FITT principle from your Fitness Fundamentals I. This principle gives you an idea of how to perform each
More informationEXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE
EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE Benefits of Regular Exercise Improve musculoskeletal health Increase strength Activities of daily living, quality of life Increase endurance Improve functional
More informationThe Ascension Method. Introduction
Introduction I have been training for over ten years. Countless hours at the gym, reading every bit of information on how to gain muscle, trying different routines, just hoping to finally crack the code
More informationWhy Walking and Aerobics Won t Get You as Healthy as You Think
Why Walking and Aerobics Won t Get You as Healthy as You Think By Dr. Mercola, Mercola.com June 15, 2010 Researchers compared aerobic fitness training to a pedometer-based walking program, measuring the
More information