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Know Your Heart Online Workshop

Know Your Heart Online Workshop. Get a Move On. Know Your Heart Online Workshop: Get a Move On. Introduction This online learning experience is designed to provide you with information regarding the impact of exercise in lowering your risk for heart disease.

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Know Your Heart Online Workshop

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  1. Know Your Heart Online Workshop Get a Move On

  2. Know Your Heart Online Workshop: Get a Move On • Introduction • This online learning experience is designed to provide you with information regarding the impact of exercise in lowering your risk for heart disease. • Please take a moment to view our other Know Your Heart Online Workshops for additional information about ways to improve your heart health. • Delnor Hospital also offers free Know Your Heart risk assessments and workshops. Current program listings are available at www.delnor.com (click on Register for Classes and Events).

  3. Benefits of Regular Exercise • Decreased risk of heart and kidney disease, diabetes, and certain cancers. • Decreased body fat and weight. • Decreased stress and risk of depression. • Decreased resting blood pressure and heart rate. • Increase use of oxygen by the heart and muscles. • Increased energy, well-being and self-esteem. • Improved lipid profile. • Improved immune system.

  4. Exercising for Weight Loss • There are several factors to consider when exercising for weight loss, including: • A 1 pound weight loss requires you to burn 3500 calories. • A healthy weight loss is considered a maximum of 2 pounds per week. • One rule of thumb for losing 2 pounds of week is to create a calorie deficit of 1000 calories per day in the form of increased exercise and decreased food intake.

  5. Types of Exercise: Which is Right for You? • Aerobic/Anaerobic: Brisk physical activity that requires the heart and lungs to work harder to meet the body's increased oxygen demand. • Strength Training: A method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines or your own body weight. • Always check with your physician before starting any exercise program, especially if you have high blood pressure, kidney or eye disease.

  6. Types of Aerobic Exercise • Walking/Jogging • Biking • Swimming • Aerobic Dance • Rowing • Elliptical • Cross-country skiing • Stair Climbing • Jumping rope

  7. The FITT Principle: A Guideline for Aerobic Exercise • The FITT principle can provide guidelines for starting an aerobic exercise program: • Frequency: the number of days you will exercise. The ideal is 3-6 times per week. • Intensity: how hard you will exercise. Ideally, your intensity will increase over time. • Time: how long you will exercise. The ideal is 20-60 minutes of aerobic exercise per session. • Type of exercise: Maintaining a variety in your routine is important.

  8. Starting an Aerobic Exercise Program • Warm-up for 5-10 minutes at the start of your routine. • Begin with a light activity for 5 minutes. • Start exercising 2-3 times per week with days off in between, then gradually add more days. • Exercise to the point of the middle of your target heart rate. click to calculate your target heart rate • Cool down after your aerobic activity for 5-10 minutes and stretch each muscle group at the end.

  9. Tips for Safe Aerobic Exercise • Be sure to warm up and cool down. • Never hold your breath during exercise, try to pace breathing with activities. • Vary your program often. • Take rest periods when needed. • Drink plenty of water. • Slow your heart rate down before stopping when your are exercising on a machine. • Allow for a day of rest after a strenuous workout.

  10. Strength Training • Strength training is a method of improving your muscular strength through the use of: • Free weights • Weight machines • Body weight exercises - push-ups, pull-ups, lunges, squats • Theraband exercises • Cable Machines • Mayo Clinic offers video demonstrations of strength training exercises. Click here to access them.

  11. Guidelines for Strength Training • In order to gain maximum benefit, the following guidelines should be used when starting a strength training program: • Target all of the major muscle groups; allow each muscle group 24-48 hours of rest before training again. • Exercise at a frequency of at least 2 times per week. • Start with a light weight; see how your body responds before increasing; always use slow, controlled movements. • Never hold your breath; exhale when bringing weight toward the body; never lock your joints. • Always move through a full range of motion (completely lengthen and contract joint). • Always keep a wide base of support by keeping the feet shoulder width apart.

  12. Starting a Strength Training Routine • The goal of strength training is to work the desired muscle group to a point of fatigue, a feeling like you cannot do another repetition. • Start by learning 8-10 strength exercises targeting each of the major muscle groups. • Start with 1 set of six repetitions and increase up to 3 sets of 12-15 repetitions. • When 3 sets of 15 repetitions is no longer challenging, it’s time to increase the weight! • Whenever you increase the weight being lifted, it is important to decrease your number of repetitions or sets back down and slowly progress up again.

  13. Regardless of Your Exercise Routine, Don’t Forget About Flexibility! • Be sure to stretch all of the major muscle groups by holding each stretch 2-3 times for 10-30 seconds each time. • Don’t bounce! Ease into the stretch and hold the position. As you loosen up, you may stretch deeper. • Stretching should feel like a mild discomfort or slight pull. Stretches should never be painful or sharp! • Watch your posture during stretching. Don’t round out your back, as this stresses your lower back muscles and discs. Keep your abdominal muscles pulled in to support your back.

  14. How Should I Get Started? • Consider your motivation to exercise. • Set goals! They should be: • Clearly defined and specific • Realistic and stated positively • Measurable • Personally relevant

  15. Tips For Sticking With Your Exercise Program • Find an activity you enjoy. • Use variety in your workouts. • Use a buddy system. • Schedule it into your daily calendar. • Keep records of your progress. • Draw up a contract with yourself. • Consider training for an event. • Do some “mini” workouts when you don’t have a lot of time. • Consider a change of scenery to update your routine. • Set out your exercise clothing the night before. • Exercise first thing in the morning. • Reward yourself for a job well done!

  16. Know Your Heart Online Workshop • Thank you for participating in this online workshop! • Visit us at www.delnor.com to learn about our other programs, including our free Know Your Heart Risk Assessments and Workshops. • Questions? Call us at 630-208-3999

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