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Exercise As Medicine



This Topic Covers: Exercise and weight control, exercising to treat medical conditions,  exercise as medicine, exercise techniques, the best and worst exercises, psychological benefits of exercise, and more...

 

 


Introduction 

Reference - www.exerciseismedicine.org - Exercise is Medicine. All rights reserved.

“Calling on all health care providers to access and review every patient’s physical activity program at every visit -

  • As a fitness professional, you are well aware of many of the benefits of exercise in preventing chronic disease. But physical activity offers much more than prevention alone.
  • Exercise can also be a powerful complement to traditional medical intervention and, in many instances, may allow a physician to significantly reduce a patient's drug dosage or eliminate the need for medicine altogether.
  • You can play an integral role in educating your clients about the medicinal benefits of exercise and how they can speak with their primary care physicians about physical activity."

Reference Retrieved From - www.integrativehealthreview.com

Exercise is one of the most powerful tools we can employ to improve our overall health and immune status. The minute we stop being active, our bodies begin to atrophy. Clinical studies clearly demonstrate that regular exercise is imperative for maximizing life span, enhancing immune function and improving physical and mental capacity.

Reference - www.healthscience.org - National Health Association

Exercise Lifestyle Changes:  "How you live" determines "how you exercise." You're either setting yourself up for success, highly resourced and in a position of strength on a day to day basis, or living in a way that leaves you energetically and nutritionally bankrupt. Only when you are set up for success can you achieve great results in 10 minutes or any length of exercise.

Developing fitness requires vital energy and a nutrient-rich body, an environment where you have the resources to adapt, grow and develop. That's why the question of exercise strategy is ultimately a lifestyle issue.

If your lifestyle is overwhelming and exhausting (doing too much, not recuperating, and over consuming nutrient-poor food) you will tend to overcompensate, and turn to heroic efforts at dieting and exercise. You will go "on the program" temporarily, only to return to the same old lifestyle you had before, and stay stuck.

We've all experienced it: wondering why we can't stick with the program and why no matter how long or hard we train, we just don't seem to improve. Changing these core dynamics of lifestyle (how you live) is what will make the difference in your fitness success and answer the question, "How to get great results in 10 minutes of exercise per day."

... (Smart training is important, but any training on top of a foundation of health is smarter.)  Great results follow correct action; health (energy and fitness) is the result of healthy living and training. You've heard this before. Hopefully this article is putting this into even greater context.

The Lifestyle Success Formula TM

When you learn to manage your energy, and eat predominantly nutrient-rich foods, you'll take advantage of your improved overall state to be more active, exercise and develop your body, and achieve fitness success. Why invest time in growth and development (fitness) if you're not going to create an environment where you can do so well, both effectively and efficiently?

When you optimize the core essentials in your life, exercise takes on a whole different purpose. You’re no longer doing so primarily to lose weight, so you can accomplish far more in less time and actually develop higher levels of fitness in very short workouts, intermittently throughout the week. And do so without depleting your resources of time and energy.

This is what the wellness elite do. Despite their busy lives, they get great results and they don't live as a gym rat. They get the point of developing higher levels of general fitness: being able to do what they're up to, more sustainably and more successfully...in style. They get the results they want cumulatively, as a natural consequence of how they live, not heroic efforts at dieting or exercise.  To sum up: Fitness is the result of a successful lifestyle.

When you are adequately recuperated and powered by nutrient-rich food, you don't need to depend on willpower. You don't need to work out just to burn calories. You are free to exercise for one exhilarating reason: to develop the level of fitness you choose, so you can meet the challenges ahead.

This does not require much time. Depending on your goals, you can work out around 10 minutes each day and, with an optimized lifestyle, get fantastic results.

You may not be ready for the Olympics in 10 minutes per day, but the level of fitness you can achieve will surprise you. (Remember, the lifestyle rule applies to the professional athlete as well. Their entire lifestyle is set up to support their training. When they're not training, they're recuperating. If you want to exercise as much as they do, then set the rest of your life up like they do, too!)

Eating less and exercising more are effects, not causes. If you want to eat less and exercise more, make sure you are recuperating your energy and eating nutrient-rich foods. You'll find yourself in a position of strength. You'll desire exercise more than ever before; and when you do, you'll accomplish more in less time.

According to behavioral psychologists, it takes 21 days of consistently repeating an activity before your mind accepts the activity as a habit. Here are three steps you can take to ensure you’ll stick with your new exercise program:

  1. Choose an exercise program that includes activities you honestly like to do.

  2. Create an exercise plan that seems easy to accomplish.

  3. Resolve to stay with your agreement every day for 21 days.

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Alarming Statistics 

www.cdc.gov

Visit the U.S. Physical Activity Statistics Web site for more data and stats related to physical activity.

 

www.fitness.gov

America’s PHYSICAL ACTIVITY Statistics

  • Only one in three children are physically active every day.

  • Less than 5% of adults participate in 30 minutes of physical activity each day;2 only one in three adults receive the recommended amount of physical activity each week.

  • Only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active.

  • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.

  • In 2010, research found adults in Alaska (72.5%), Montana (72.4%), Utah (71.8%), and Vermont (73.3%) were more likely to be physically active than any other state. Tennessee (51.8%), Louisiana (56.0%), Mississippi (57.2%), and Kentucky (57.9%) were the least active states in the nation. The national average is only 64.5%.

  • Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer).

  • Nationwide, 25.6% of persons with a disability reported being physically inactive during a usual week, compared to 12.8% of those without a disability.

  • Only about one in five homes have parks within a half-mile, and about the same number have a fitness or recreation center within that distance.


Importance of Exercise 

Regular aerobic physical activity increases your fitness level and capacity for exercise. It also plays a role in both primary and secondary prevention of cardiovascular disease. Physical inactivity is a major risk factor for heart disease and stroke and is linked to cardiovascular mortality.

Regular physical activity can help control blood lipid abnormalities, diabetes and obesity. Aerobic physical activity can also help reduce blood pressure.

The results of pooled studies show that people who modify their behavior and start regular physical activity after heart attack have better rates of survival and better quality of life. Healthy people — as well as many patients with cardiovascular disease — can improve their fitness and exercise performance with training.

How can physical activity help condition my body? Some activities improve flexibility, some build muscular strength and some increase endurance.

Some forms of continuous activities involve using the large muscles in your arms or legs. These are called endurance or aerobic exercises. They help the heart by making it work more efficiently during exercise and at rest.

Brisk walking, jumping rope, jogging, bicycling, cross-country skiing and dancing are examples of aerobic activities that increase endurance.

How can I improve my physical fitness? Programs designed to improve physical fitness take into account frequency (how often), intensity (how hard), and time (how long). They provide the best conditioning.

www.cdc.gov

To learn more about physical activity see:

        Getting Started Exercising

        Learning About the Importance of Physical Activity

        Growing Stronger - Strength Training for Older Adults

        Becoming More Active

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Benefits of Regular Exercise 

Reference Source - familydoctor.org

  • Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity

  • Keeps joints, tendons and ligaments flexible, which makes it easier to move around

  • Reduces some of the effects of aging

  • Contributes to your mental well-being and helps treat depression Helps relieve stress and anxiety  
  • Increases your energy and endurance  
  • Helps you sleep better
  • Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)

What is the best exercise? The best exercise is the one that you will do on a regular basis. Walking is considered one of the best choices because it's easy, safe and inexpensive. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. Walking also doesn't require any training or special equipment, except for good shoes.

Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps
prevent osteoporosis.

Reference - www.webmd.com - WebMD, LLC. All rights reserved.

No matter what your age or shape, you should exercise daily. Not only does exercise tone your body so you can wear your favorite jeans, it strengthens your muscles, keeps your bones strong, and improves your skin. And there are more benefits of exercise -- increased relaxation, better sleep and mood, strong immune function, and more. Look at some of the other incredible benefits of exercise:

Weight Control: Because exercise helps use up oxygen, it causes your body to burn stored fat and helps you maintain a normal weight.

Stronger Muscles: Most people know that exercise keeps muscles strong. But did you know that strong muscles burn more calories? Muscle mass is metabolically active tissue. In other words, the more muscle mass you have, the more calories you burn even when you’re not working out. Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day.

Stronger Bones: Regular, moderate exercise -- particularly weight-bearing exercises like walking, running, jogging, and dancing -- keeps your bones strong.

Better Skin: Exercise also boosts circulation and the delivery of nutrients to your skin, helping to detoxify the body by removing toxins (poisons).

Less Stress: Regular exercise reduces the amount of stress hormones in the body, resulting in a slower heart rate, relaxed blood vessels, and lower blood pressure.

Fewer Colds: Regular exercise appears to help jump-start the immune system, thus helping to reduce the number of colds, flu, and other viruses.  

Improved Mood: Research shows that regular exercise reduces symptoms of moderate depression and enhances psychological fitness. Exercise can even produce changes in certain chemical levels in the body, which can have an effect on the psychological state.

Research shows that regular exercise reduces symptoms of moderate depression and enhances psychological fitness. Exercise can even produce changes in certain chemical levels in the body, which can have an effect on the psychological state. Endorphins are hormones in the brain associated with a happy, positive feeling. A low level of endorphins is associated with depression. During exercise, plasma levels of this substance increase. This may help to ease symptoms of depression. A recent National Health and Nutrition survey found that physically active people were half as likely to be depressed.  


More Brainpower
:
Exercise also boosts the neurotransmitter serotonin in the brain. Neurotransmitters are chemicals that send specific messages from one brain cell to another. Exercise boosts blood flow to the brain and helps it receive oxygen and nutrients. The better shape you’re in, the faster you fire brain waves that are responsible for quick thinking…

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Psychological Benefits of Exercise

Reference Source - www.appliedsportpsych.org

We often hear about the physical benefits of exercise (e.g., increasing heart health), less often are the psychological benefits promoted. Yet, engaging in a moderate amount of physical activity will result in improved mood and emotional states. Exercise can promote psychological well-being as well as improve quality of life.

The following are common psychological benefits gained through exercise. 

  • Improved mood

  • Reduced stress as well as an improved ability to cope with stress

  • Improved self-esteem

  • Pride in physical accomplishments

  • Increased satisfaction with oneself

  • Improved body image

  • Increased feelings of energy

  • Improved in confidence in your physical abilities

  • Decreased symptoms associated with depression


As people experience these psychological benefits, it is likely that they also will be motivated to continue exercises so that they continue to receive these benefits.

How much exercise is needed to produce those effects?

  • Even a brief walk at low intensity can improve mood and increase energy. As little as 10 minutes of aerobic exercise can have a positive effect.

  • For long-term benefits, you should exercise 3 times a week for 30 minutes per session at a moderate intensity.

  • Programs longer than 10 weeks work best for reducing symptoms of depression.

www.apa.org 2011/12 -  American Psychological Association

Getting the payoff - Of all the questions that remain to be answered, perhaps the most perplexing is this: If exercise makes us feel so good, why is it so hard to do it? According to the Centers for Disease Control and Prevention, in 2008 (the most recent year for which data are available), some 25 percent of the U.S. population reported zero leisure-time physical activity.

Starting out too hard in a new exercise program may be one of the reasons people disdain physical activity. When people exercise above their respiratory threshold — that is, above the point when it gets hard to talk — they postpone exercise's immediate mood boost by about 30 minutes, Otto says. For novices, that delay could turn them off of the treadmill for good. Given that, he recommends that workout neophytes start slowly, with a moderate exercise plan.

Otto also blames an emphasis on the physical effects of exercise for our national apathy to activity. Physicians frequently tell patients to work out to lose weight, lower cholesterol or prevent diabetes. Unfortunately, it takes months before any physical results of your hard work in the gym are apparent. "Attending to the outcomes of fitness is a recipe for failure," he says.

The exercise mood boost, on the other hand, offers near-instant gratification. Therapists would do well to encourage their patients to tune into their mental state after exercise, Otto says — especially when they're feeling down.

"Many people skip the workout at the very time it has the greatest payoff. That prevents you from noticing just how much better you feel when you exercise," he says. "Failing to exercise when you feel bad is like explicitly not taking an aspirin when your head hurts. That's the time you get the payoff."

It may take a longer course of exercise to alleviate mood disorders such as anxiety or depression, Smits adds. But the immediate effects are tangible — and psychologists are in a unique position to help people get moving. "We're experts in behavior change," he says. "We can help people become motivated to exercise."

www.s-imha.org - Copyright SIMHA All Rights Reserved Shanghai International Mental Health Association

Exercise has been shown to protect against coronary heart disease, high blood pressure, diabetes, osteoporosis, and some cancers.  Regular exercisers also benefit from leaner bodies, improved flexibility and stamina. While most people are aware of these physical health benefits, many are not familiar with the range of mental health benefits that can be derived from regular exercise.  

Relatively simple and inexpensive, exercise is a great way of managing stress and maintaining life balance.  Its potential to invigorate, improve mood, reduce anxiety and stress, boost self-esteem, and improve focus and concentration is enormous.  In fact, persons who exercise regularly may inoculate themselves against symptoms of anxiety and depression. 

Exercise provides a change of scenery, gets you out of the house and routine, allows you to meet new people and feel less isolated.  Its benefits last longer than quick-fixes such as comfort-eating, smoking, or drinking.  I know from my own experience that exercise clears my head and generates new creative ideas. 

Adding or increasing exercise is often one of the single most potent lifestyle changes you can make to improve your emotional lifeIt can catalyze other positive lifestyle changes as well

- Dr. Lauren Muhlheim is an American psychologist who practices at Parkway Health and the Community Center and is President of the Shanghai International Mental Health Association

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Exercise As Medicine Therapy 

Reference - www.exerciseismedicine.org Exercise is Medicine. All rights reserved.

Exercise can also be a powerful complement to traditional medical intervention and, in many instances, may allow a physician to significantly reduce a patient's drug dosage or eliminate the need for medicine altogether. Selected articles from the ACSM's Health & Fitness Journal:

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Exercises for Medical Conditions 

www.exerciseismedicine.org - Exercise is Medicine. All rights reserved.

Information and recommendations for exercising safely with a variety of health conditions.

Click here to download the full, "Your Prescription for Health" flier series, or choose a flier below.

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Types of Exercises  

www.diabetes.org - Copyright  American Diabetes Association. All rights reserved.

What kinds of physical activity should be part of my routine? A comprehensive physical activity routine includes three kinds of activities:

  • Aerobic Exercise
  • Strength Training
  • Flexibility Exercises

Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it's best to aim for a total of about 30 minutes a day, at least 5 days a week. If you haven't been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week. Or split up your activity for the day -- try a brisk 10-minute walk after each meal. If you're trying to lose weight, you may want to exercise more than 30 minutes a day. Here are some examples of aerobic exercise:

  • Take a brisk walk (outside or inside on a treadmill)
  • Go dancing
  • Take a low-impact aerobics class
  • Swim or do water aerobic exercises
  • Try ice-skating or roller-skating
  • Play tennis
  • Stationary bicycle indoors

Strength training (also called resistance training) makes your body more sensitive to insulin and can lower blood glucose. It helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures. The more muscle you have, the more calories you burn – even when your body is at rest. Preventing muscle loss by strength training is also the key to maintaining an independent lifestyle as you age.

We recommend: doing some type of strength training 2-3 days each week in addition to aerobic activity.

Below are examples of strength training activities:

  • Weight machines or free weights at the gym

  • Using resistance bands

  • Lifting light weights or objects like canned goods or water bottles at home

  • Calisthenics or exercises that use your own body weight to work your muscles (examples are pushups, sit ups, squats, lunges, wall-sits, and planks)

  • Classes that involve strength training

  • Other activities that build and keep muscle like heavy gardening

In addition to formal aerobic exercise and strength training, there are many chances to be active throughout the day. Remember – the more you move, the more calories you burn and the easier it is to keep your blood glucose levels in on target! More and more research is finding that sitting too much for long periods of time is harmful to our health. Just getting up once an hour to stretch or walk around the office is better than sitting for hours on end in a chair. Take every opportunity you can to get up and move. Here are just a few ways you can do it: 

At work:

  • Take the stairs instead of the elevator at the office and in the parking garage

  • Get up once an hour while you are at work and take a quick walk around your office

  • Stand up and stretch at your desk

  • If you go out for lunch, walk to the restaurant

  • If you take public transportation to work, get off a stop earlier and walk the rest of the way to your  office

  • Use a speaker or mobile phone so you can pace around your office during conference calls

  • Try some chair exercises during the day while at your desk

  • Fidget (when appropriate) – tap or wiggle your foot while working at your desk

At home:

  • Take the dog for a walk around the block
  • Do your own yard work such as mowing the lawn or raking leaves
  • Do your own housework such as vacuuming, dusting, or washing dishes

  • Play with the kids – play catch or throw the Frisbee around

  • Walk in place during the commercials of your favorite television show

  • Carry things upstairs or from the car in two trips instead of one

  • Walk around the house or up and down stairs while you talk on the phone

While You’re Out and About:

  • Park at the far end of the shopping center lot and walk to the store
  • Walk down every aisle of the grocery store
  • If you are at the airport and waiting for a flight, walk up and down through the terminal
  • When on a road trip, stop every few hours to stretch and walk around

Stretching (flexibility) exercises help keep your joints flexible, prevent stiffness, and may help reduce your chance of injury during other activities. Gentle stretching for 5 to 10 minutes also helps your body warm up and get ready for aerobic activities such as walking or swimming, but some people find it easier to stretch after their activity ends (and that is fine, too). Some activities that count as flexibility exercises include:   

  Dynamic stretching (such as high knees or back kicks)  and Basic (static) stretches

  Yoga

  Pilates

  Tai chi

It is important to make sure you are doing basic stretching exercises correctly. Stretching should feel mild and relaxing. It should never feel uncomfortable or painful. Follow the pointers below when stretching or doing any flexibility exercises.

Do

  Relax as you stretch

  Stretch only to the point that you feel mild tension

  Hold a steady stretch for 5-15 seconds

  For dynamic stretches, keep your movements fluid

  Breathe deeply and slowly as you stretch


Don’t

  • Bounce or bob as you stretch
  • Focus on tension-creating thoughts
  • Hold your breath
  • Strain or push to the point of pain

Balance Exercises: Building balance helps you stay steady on your feet and can reduce your risk for falling and injuring yourself. Balance exercises are especially important for older adults to incorporate into their exercise routine. Examples of balance exercises include: 

  • Walking backwards or sideways

  • Walking heel to toe in a straight line

  • Standing on one leg at a time

  • Standing from a sitting position

  • Both lower body and core muscle strength training also help improve balance.

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Exercise Programs

www.fitness.gov

The Department of Health and Human Services issued the federal government's first-ever Physical Activity Guidelines for Americans in 2008 to help Americans understand the types and amounts of physical activity that offer important health benefits. Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. The Physical Activity Guidelines for Americans recommend 60 minutes of physical aerobic activity daily for children ages 6-17 (there are no specifications for those five and under), and 30 minutes daily for adults ages 18-64.

The 2008 Physical Activity Guidelines for Americans [PDF Version - 8.49 MB] provides science-based guidance to help Americans aged 6 and older improve their health through appropriate physical activity. Developed with health professionals and policymakers in mind, the Guidelines can help you

  • Learn about the health benefits of physical activity
  • Understand how to do physical activity in a manner that meets the Guidelines
  • Understand how to reduce the risks of activity-related injury
  • Assist others in participating regularly in physical activity

www.letsmove.gov

Let’s Move! supports the Presidential Active Lifestyle Award (PALA+) challenge, which helps individuals commit to regular physical activity and healthy eating -- and rewards them for it. The challenge is for anyone, from students to seniors, but it’s geared toward people who want to set themselves on the road to a healthier life through positive changes to physical activity and eating behaviors. 

For kids and teens (that’s anyone between 6 and 17 years), your goals are:

Physical activity: You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (girls’ goal: 11,000; boys’ goal: 13,000).

Healthy eating: Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.

For adults (that’s anyone aged 18 and older), your goals are:

Physical activity: You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500).

Healthy eating: Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.

Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight.

Let’s Move! aims to increase opportunities for kids to be physically active, both in and out of school and to create new opportunities for families to move together, as follows:

Active Families: Engage in physical activity each day: a total of 60 minutes for children, 30 minutes for adults.

Active Schools: A variety of opportunities are available for schools to add more physical activity into the school day, including additional physical education classes, before–and afterschool programs, recess, and opening school facilities for student and family recreation in the late afternoon and evening.

Active Communities: Mayors and community leaders can promote physical fitness by working to increase safe routes for kids to walk and ride to school; by revitalizing parks, playgrounds, and community centers; and by providing fun and affordable sports and fitness programs.

www.presidentschallenge.org

The President’s Challenge is the premier program of the President’s Council on Fitness, Sports, and Nutrition administered through a co-sponsorship agreement with the Amateur Athletic Union.  The President’s Challenge helps people of all ages and abilities increase their physical activity and improve their fitness through research-based information, easy-to-use tools, and friendly motivation.

Since our founding as a fitness test for youth in the 1960s, we’ve grown to include these challenges:

www.adultfitnesstest.org

Why take a fitness test? If your response is, “Fit for what?” you are asking the right question. Physical fitness means different things to different people.

There are two types of fitness:

Performance-related fitness is linked to athletic performance (for example: a 50-yard dash time or the ability to maneuver around obstacles quickly) and is linked to speed, reaction time, and coordination.

Health-related fitness is linked to fitness components that may lower risks such as high blood pressure, diabetes, or low back pain. Health-related physical fitness includes the following components:

  • Aerobic fitness - ability of the heart and lungs to deliver blood to muscles,

  • Muscular strength and endurance - enough to do normal activities easily and protect the low back,

  • Flexibility - ability to move your many joints through their proper range of motion, and

  • Body composition - not too much body fat, especially around the waist.

The activities featured on this adult fitness test are provided as a way for you to get an estimate of your level of aerobic fitness, muscular strength and endurance, flexibility and your body composition. The results on each test provide you with a measure from which you can track your progress in each area as you become more physically active.

Is the test right for me? The adult fitness test is for people aged 18 and older who are in good health.

Am I healthy enough for testing? Use the Preparticipation Screening Questionnaire provided by the American Heart Association and the American College of Sports Medicine to figure out if you are at high or low risk for cardiovascular events during exercise testing. By completing this questionnaire you can decide if it is safe to take these tests or if you should take additional steps prior to completing the test. Find out if you are healthy enough for testing.

Click here to start the fitness test - www.adultfitnesstest.org

The activities featured on this adult fitness test are provided as a way for you to get an estimate of your level of aerobic fitness, muscular strength and endurance, flexibility and your body composition. The results on each test provide you with a measure from which you can track your progress in each area as you become more physically active.

Each participant can enter their data online at http://www.adultfitnesstest.org/dataEntry.aspx, and upon successfully completing, each participant will receive a FITT score. The FITT score will provide each participant method to improve in Frequency, Intensity, Time, and Type of activities. For more information, please read the Adult Fitness Test Booklet
.

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Exercise Techniques   

Reference - www.acefitness.org - Copyright  The American Council on Exercise

The Exercise Library: Whether you’re a beginning exerciser who needs help getting started or someone who wants to add some spice to your fitness routine, the ACE Exercise Library offers a variety of movements to choose from. Browse through total-body exercises or movements that target more specific areas of the body. Each comes with a detailed description and photos to help ensure proper form.

From basic to advanced workouts, proper form is essential for any physical training exercise. Choose from each category to create your own workout depending on the amount of time you have and the equipment available to you.

Topics Cover:  Stability Ball Training, Resistance Training, Agility Balance, Exercises and Techniques for Arms, Abs, Back, etc…

Reference - www.acefitness.org

ACE Fit Facts are concise, one-page health and fitness information sheets – more than 100 in all – each covering a different health or fitness topic. Each sheet contains valuable how-to information and tips – from advice on the best type of exercise for weight loss to pointers on choosing a personal trainer:

  • Exercising With Health Challenges
  • Cardiovascular Exercise
  • Flexibility Exercise
  • Strength Resistance Training
  • Sports & Outdoor Activities
  • General Exercise Topics: covering cellulite, energy, getting started, controlling stress…
  • Weight Loss Topics
  • Supplements & Nutrition Topics
  • For Seniors
  • For Youth ..to name a few

On-line Workout Programs

www.acefitness.org

Whether you’re new to fitness or a frequent exerciser, we have a fitness program or workout that fits your needs. Our ACE experts have created a number of effective options to help you train like a track star, work with a partner, get in a quick 30-minute routine on your lunch break or get back into shape with a 12-week kick start.

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Consumer Advocate Watchdog For Health & Fitness

Reference - www.acefitness.org

Health & Fitness Information:  The American Council on Exercise is dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective health and fitness products, programs and trends.

Find out what our experts say on a wide range of fitness products on the market – from popular workout programs to DVDs, books, smartphone applications, equipment and apparel. Insight from health care professionals, exercise physiologists, registered dietitians, fitness professionals and industry experts can help you make informed decisions about what products you rely on.

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Calorie Calculator

CALORIES Burned - calculate how many calories you are burning doing your favorite activities.

Calories to BURN to Reach Goal Weight - Set a target date and calculate the number of calories you need to burn to reach your goal weight.

Body FAT Calculator - Calculate approximately what percentage of your body weight is fat.

Get Moving Calculator: Exercise/Calories Burned  - Physical activity (no matter how big or small) burns calories and this calculator estimates the calorie expenditure.

Diet Assessment Calorie Calculator - If you've lost a significant amount of weight, increased your exercise or made changes in regard to eating and exercise, use the Diet Assessment Calorie Calculator to find the appropriate calorie level based on the changes you've made in your lifestyle.

www.caloriecontrol.org - This site allows users to calculate the number of calories burned during physical activity.

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Publications & Journals

Published by Harvard Medical School Strength and Power Training: A Guide for Adults of All Ages

Strength and Power Training, a Special Health Report from Harvard Medical School, will introduce you to workouts that you can easily fit into your schedule. With just two sessions per week, you’ll fortify your muscles and bones, add tone to your body, and confidence to your life.

These are exercises you can tailor to your fitness and goals. The workouts are designed to motivate you and help you build upon your success.

The report provides complete workouts for strength and power as well as for stretching and balancing. You’ll find 25 instructively-illustrated exercises. Plus you’ll get tips for avoiding injuries, charting your progress, buying gear, keeping sessions fun, and much more!

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The Ultimate Strength & Power Training

For physical training is of some value (useful for a little), but godliness (spiritual training) is useful and of value in everything and in every way, for it holds promise for the present life and also for the life which is to come. - 1 Timothy 4:8

To Learn More Link To - Sharing The Christian Faith

 



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