Winston Salem Fitness

The ACSM (American College of Sports Medicine) (ACSM) defines aerobic activity as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.”

It is a kind of exercise that overloads the heart and lungs and causes them to work harder than at rest.

The important idea behind aerobic activity today, is to get up and get moving!!

There are more activities than ever to select from, whether it is a new activity or an old one.

Find something you love doing that keeps your heart rate elevated for a continuous time and get moving to a healthier life.

The following guidelines are based on recommendations from the American College of Sports Medicine (ACSM)

• Minimum of 8 to 10 exercises

• Involve major muscle groups

• Minimum of 2 times each week

• Minimum of 1 set of 8 to 12 repetitions of each exercise

• Resistance that leads to “near fatigue”

1. Heart Rate Arrange – the Karvonen Formula

• Find your Resting Heart Rate (RHR)

• Find your Predicted Maximal Heart Rate (HR max)

• HR max = 220 – age

• Find your Heart Rate Arrange (HRR)

• HRR = HR max – RHR

Find the lower limit of your Heart Rate Training Range

• Multiply your HRR by 50% and add your RHR

• HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range

• Multiply your HRR by 85 percent and add your RHR

• HRR x .85 + RHR = High Target Heart Rate

2. Percent of Heart Rate Max

• Find your Predicted Maximum Heart Rate (HR max)

• HR max = 220 – age

Find the lower limit of your Heart Rate Training Range

• Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

• High Target Heart Rate = HR max X .90

The following recommendations are based on recommendations from the American College of Sports Medicine (ACSM)

Mode

Type of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85 percent of maximal aerobic capacity (VO2 max), or

50 to 85 percent of Heart Rate Reserve, or

60 to 90% of Maximal Heart Rate

• Low Intensity: 35 to 60% of Heart Rate Max or 50 to 60% of Heart Rate Reserve

• Moderate Intensity: 60 to 80% of Heart Rate Max or 60 to 70% of Heart Rate Reserve

• High Intensity: 80 to 90 percent of Heart Rate Max or 70 to 85 percent of Heart Rate Reserve

• footwear ought to fit properly

• “toe room” – neither the large or little toe extends over the side

• heel – snug without pinching or slipping

• inside of shoe must be made of firm material to prevent the foot from collapsing inward

• arch supports provide good fit, support, and comfort

• attempt on several pairs of shoes when buying athletic shoes

• consider shopping at an athletic shoe store with a reputation for knowledgeable employees

• choose the shoes that escort the sport

• shop for footwear in the afternoon when your feet are the biggest

• replace shoes every 3-9 months or every 300-500 miles (depending upon the activity)

• be certain the shoe is comfortable and fits you!

Running Shoes

• adequate cushioning for shock absorption

• provide arch and heel support

• padded heels

Walking Shoes

• flexible sole

• heel cushioning

• too much cushioning in the toe of the shoe can make you trip

Aerobic Dance Shoes

• well cushioned shoes

• overall good support

• firm yet flexible sole

• hi-top variety when you have ankle problems

Specialty Footwear

• There are footwear for specific activities, basketball, riding a bike, golf, etc.

The key is to find a shoe that fits and provides adequate support and stability

How you dress can make a difference in the performance and reduce the risk of injury from hypo or hyperthermia!

Cold Weather Activities

• Wear several layers of light clothing the allow air circulation

• Clothing should enable sweat to evaporate

• Wool or synthetic material like polypropylene dries rapidly

• Wear a hat to avoid hypothermia – 30 to 40% of the bodies heat is lost from the head

• Gloves may be appropriate based on the activity

• Sweatproof sunscreen is encouraged for activities on the snow

Warm Weather Activities

• Wear loose fitting clothing

• Do not change clothes when they become wet – as sweat evaporates it cools you

• Wear nylon, linen clothing, or clothing made of synthetic material like Coolmax

• Prevent polyester or plastic clothing, namely with elastic bands at the wrist, ankles, and neck which promote sweating

• Wear light colored clothing to reflect heat rays

• Sunscreen will be necessary for outdoor activities – look for waterproof and sweatproof with an spf of at least 15

When you choose to workout with specific exercise equipment , you are able to find a selection of price ranges to fit any budget.

Pre-owned equipment is also available through the newspaper or stores that sell used equipment.

Make certain your decision about equipment meets your fitness needs!

Stationary Bikes

• Prices range from $200-$3500

• More costly models feature electronic devices to monitor heart rate and calories burned, and allow for varying pedal resistance and terrain

• Provides non-impact aerobic exercise for the lower body

• Models are available with optional arm ergometers to exercise the upper body as well

• Allows for exercise while reading or watching Television to prevent boredom

Treadmills

• Prices range from $200-$8000

• Models vary from those with a non-electronic belt that moves over rollers to electronic ones with a selection of speeds and grades (incline) and the capability to monitor heart rate, blood pressure, and calories burned

• the type of motor, ability to change the grade electronically, and the monitoring equipment are what will increase the price

• Provides non-impact aerobic activity to the lower body

• Authorizes for walking or jogging in a climate controlled atmosphere on a smooth surface

Rowing Machines

• Prices range from $200-$3500

• Provides for non-impact aerobic activity to the upper and lower body

• People with back problems should consult their doctor before starting a workout program with a rowing machine or try other types of exercise equipment

Cross Country Ski Machines

• Prices range from $300-$750

• Provides the ultimate non-impact aerobic activity to the upper and lower body

• PRACTICE in the store before you buy! the synchronized upper and lower body movement this machine requires may not be for you!

Step Benches

• Prices range for $20-$60

• Provides aerobic exercise while watching your favorite TV program or with a step aerobics tape

Stairmasters

• Prices range from $50-$3000

• Provides for aerobic activity to the lower body

• Individuals with back of knee problems should consult their physician before buying this equipment

• Walking up and down a flight of stairs can provide the same quality of exercise!

Free Weights

• Free weights range from $4-$150

• Professional instruction is encouraged before starting a home fitness program with free weights to prevent serious injury

• Water bottles, soup cans, and over-sized rubber bands could be used as free weights

Strength Training Machines

• Multi-station machines range from $500-$5,500

• More expensive than free weights but might be safer

• Resistance machines isolate specific upper and lower body muscle groups

Outdoor

• Walking

• Jogging

• Hiking

Indoor

• Exercise shows on television

• Exercise video tapes

• Calisthenics

• Jumping rope

• Dancing

• Stair climbing

Sports

• Soccer

• Basketball

Exercise doesn’t have to happen in a health club or club. You can choose to train in the comfort, convenience, and privacy of your own home or neighborhood.

The key is to do something! Doing anything is better than nothing!

Locating the Time for Exercise

• Find the time – for one week write down where you spend your time, you ought to be able to find points that could be changed to free a bit of time everyday.

• Begin by increasing your daily activity – walk to the post office or store, take the baby or the dog for a walk, take a walk up and down the stairs for that coffee break, walk on your lunch break, if you sit most of the day get out of your chair every 20 minutes and move around the office, garden.

• Schedule an appointment to workout – people who workout in the morning are often more likely to stick to their programs because work and family obligations are less likely to interfere, schedule a time that works best for you and stick to it!

• Exercise while waiting – for the kids to complete their piano lesson, soccer practice etc.

• Consider buying home exercise equipment – before you invest be certain you’ll use it. Durable equipment is not inexpensive!

• Be sure to take turns giving your significant other or friend a break to workout – by watching the children or sitting with a family member that can’t be left alone.

• Make exercise a high priority – if getting in shape is your goal you must make exercise a priority to reach that goal.

Regular exercise and physical activity are extremelyimportant and beneficial for long-term health and well-being.

For a comprehensive resource, see “Physical Activity and Health – A Report of the Surgeon General.”

Health Benefits of Exercise and Exercise

• Decrease the risk of premature death

• Lower the risk of developing and/or dying from heart disease

• Decrease high blood pressure (BP) or the risk of developing high blood pressure (BP)

• Lower high cholesterol or the risk of developing high cholesterol

• Lower the risk of developing colon cancer and breast cancer

• Decrease the risk of developing diabetes

• Reduce or maintain body weight or body fat

• Build and maintain healthful muscles, bones, and joints

• Reduce depression and anxiety

• Boost psychological well-being

• Enhanced work, recreation, and sport performance

Links to other Health Organizations

The American Cancer Society

The American Heart Association

The American Diabetes Association

National Institutes of Health

Advantages of Aerobic Activity

• Increased maximal oxygen consumption (VO2max)

• Improvement in cardivascular/cardiorespiratory function (heart and lungs)

o Increased maximal cardiac output (amount of blood pumped every minute)

o Increased maximal stroke volume (amount of blood pumped with each beat)

o Increased blood volume and ability to carry oxygen

o Decreased workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity

• Increased blood supply to muscles and ability to use oxygen

• Lower heart rate and blood pressure (BP) at any level of submaximal exercise

• Increased threshold for lactic acid accumulation

• Lower resting systolic and diastolic blood pressure in individuals with high blood pressure

• Increased HDL Cholesterol (the good cholesterol)

• Decreased blood triglycerides

• Decreased body fat and improved weight control

• Improved glucose tolerance and lowered insulin resistance

Advantages of Weight Training

• Increased muscular strength

• Increased strength of tendons and ligaments

• Potentially improves flexibility (range of motion of joints)

• Decreased body fat and increased lean body mass (muscle mass)

• Potentially lowers resting systolic and diastolic blood pressure

• Positive changes in blood cholesterol

• Improved glucose tolerance and insulin sensitivity

• Improved strength, balance, and functional ability in older adults