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From other websitesContent disclaimerContent on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Although many people view exercise as a way to lose weight, it plays a key role in the wellbeing of the body beyond weight loss. Research strongly supports its benefits across a range of physical and mental health conditions for people of all ages. However, busy lifestyles and an environment that encourages being sedentary for many hours of the day (driving door-to-door, sitting at an office desk, relaxing for the evening in front of a television) have led to exercise ranking low as a priority for many people. Types of ExerciseAll types of exercises offer health benefits. Performing different types of exercises can expand the range of benefits even further. But it is important to remember that some exercise is better than none, and that most everyone can participate in some form of exercise safely. Aerobic/Cardiovascular physical activity. These are activities that are intense enough and performed long enough to maintain or improve one’s heart and lung fitness. Examples: walking, jogging, dancing, bicycling, basketball, soccer, swimming Muscle-strengthening activity. This may be referred to as resistance training. These activities maintain or increase muscle strength, endurance, and power. Examples: weight machines, free weights, resistance elastic bands, Pilates, daily activities of living (lifting children, carrying groceries or laundry, climbing stairs) Flexibility training. This may be referred to as stretching. It lengthens or flexes a skeletal muscle to the point of tension, and holds for several seconds to increase elasticity and range of motion around a joint. Improving flexibility can enhance the overall physical performance of other types of exercise. Examples: dynamic stretches performed with movement (yoga, tai chi), static stretches without movement (holding a pose for several seconds or longer), passive stretching (using an external force like a strap or wall to hold an elongated pose), and active stretching (holding a pose without an external force) Balance training. These activities are intended to throw off one’s balance to improve body control and stability. They can help to prevent falls and other injuries. Examples: standing on one foot, walking heel-to-toe in a perfectly straight line, standing on a balance or wobble board Measures of Exercise IntensityAlthough just moving more and sitting less offers health benefits, how much energy you use while exercising can increase those health benefits further. This is referred to as energy intensity. Borg ScaleThe Borg Scale of Perceived Exertion measures your exercise intensity by rating how you feel. It is based on observations like higher heart rate, heavier and faster breathing, increased sweating, and muscles feeling tired. It does not use actual measurements of these occurrences but a personal self-check. The scale uses numbers from 6 to 20. The lowest rating is “no feeling of exertion,” at number 6, and the highest rating is “very, very hard,” at number 20. Moderate activities register 11 to 14 (“fairly light” to “somewhat hard”) while vigorous activities usually rate 15 or higher (“hard” to “very, very hard”). Dr. Gunnar Borg, who created the scale, set it to run from 6 to 20 as a simple way to estimate heart rate—multiplying the Borg score by 10 gives an approximate heart rate for a particular level of activity. [1] The Borg Scale of Perceived Exertion
Exercise workouts may vary in intensity throughout the session. You can use the Borg Scale to change the intensity, by speeding up or slowing down movements or applying more or less resistance (such as increasing the incline on a treadmill or turning the resistance control knob on a stationary bicycle). Target Heart RateCalculating your heart rate and target heart rate can be used to measure exercise intensity. First determine your maximum heart rate: subtract your age from 220 (example: the maximum heart rate for a 40-year-old person would be 220 – 40 = 180 beats per minute). The target heart rate for moderate-intensity exercise is between 65-75% of your maximum heart rate (or 77-93% of maximum heart rate for vigorous exercise). So for the 40-year-old person with a maximum heart rate of 180, the target heart rate falls somewhere between 117-135 beats per minute for moderate exercise, or 139-167 for vigorous exercise. Then measure your actual heart rate in either of these two ways:
METsMET stands for the metabolic equivalent of task. One MET is the amount of energy used while sitting quietly. Physical activities may be rated using METs to indicate their intensity. For example, reading may use about 1.3 METs while running may use 8-9 METs. METs can also be translated into light, moderate, and vigorous intensities of exercise.
More on METs
Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs. One limitation to this way of measuring exercise intensity is that it does not consider the fact that some people have a higher level of fitness than others. Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activity—a young marathon runner or a 90-year-old grandmother. As you might imagine, a brisk walk would likely be an easy activity for the marathon runner, but a very hard activity for the grandmother. This table gives examples of light-, moderate-, and vigorous-intensity activity for healthy adults:
Physical Activity Through the Life CourseIn the U.S., the Department of Health and Human Services provides specific guidelines for physical activity for different life stages and conditions: [2]
The frequency, duration, and intensity of exercise are helpful terms to consider when deciding on an exercise regimen.
Wearable trackers for physical activityIf you are health-conscious, chances are you like seeing data that reveals information on how you are doing. Pedometers, heart rate monitors, and sleep trackers can all analyze what goes on inside our bodies. Most of these devices are combined with a smartphone or computer app that provide tracking tools to better manage personal health, and can be an effective source of motivational support. [3] The data may be shared with one’s physician or other health care provider to monitor progress with physical activity goals. Trackers can motivate people to change behavior, whether this means getting up and moving more, going to bed earlier, or advancing an exercise routine to challenge the heart. [4] But how reliable are they? Generally these trackers are pretty accurate when measuring steps taken. But other measures, such as how many calories are burned, can overestimate or underestimate the actual amount. Studies looking at the accuracy of devices in tracking calories used while exercising tend to be small in size. In one study, 14 participants wearing different popular brand devices walked and ran. The estimated calorie usage displayed on the devices was compared with measurements from indirect calorimetry (a reliably accurate technique to measure calorie output). The results were mixed. Some of the devices were accurate for calorie expenditure with running but not walking and visa versa. Some of the devices overestimated the amount of calories used during exercise. [5] Other studies found similar discrepancies. [6] Tracking devices can be useful for personal motivation and accountability, but the data should be interpreted with caution as there are variable readings among devices. The accuracy of the data may also vary within the same device when performing different intensities of exercise. [6] They are best used with other methods to gauge fitness levels, such as monitoring the frequency, duration, and perceived exertion of your exercise routine. It’s also important to have motivation to exercise because you enjoy how you feel during and after the exercise, not just to reach a certain number on a tracker. Exercise SafetySafety should be a major priority when exercising. Any physical activity carries the risk of injury, whether you are just starting an exercise regimen or are a seasoned fitness buff. But don’t let this stop you from moving because the health benefits of being active far outweigh any risks. Using caution and patience can reduce the risk of injuries. Common workout injuries include:
In very rare cases, vigorous physical activity may lead to a heart attack or sudden death. Active people have a lower risk of serious or fatal heart problems than inactive people. Common missteps: Not talking with your doctor first. If you are new to exercise or have medical conditions, let your doctor know what type of exercise you’ll be starting. They can review the format to ensure it is safe with a specific health condition. Doing too much too soon. This is very common as people may be highly motivated when starting a new exercise program. However, forcing your body to move with too much intensity can be jarring to the heart, muscles, and joints that may lack strength from inactivity. This often leads to injury. Even if starting slowly feels too easy, plan to progress exercise gradually. Start with light to moderate-intensity movements for a shorter amount of time, and continue this for a few weeks. As you develop strength and stamina, you can add minutes and higher-intensity movements every few weeks. Leaving out the warm-up and cool-down. A warm-up before exercising includes light movements that initiate the flow of blood and loosening of muscles and joints. An example would be 5-10 minutes of marching in place, doing arm circles, and neck rolls. After exercising, the cool-down is important to slow down the body and heart rate steadily, as a sudden stop in movements can interfere with blood flow to the brain and cause lightheadedness or dizziness. A cool-down could be simply slowing the pace of whatever exercise being performed for 10 minutes (if jogging, change to a walk; if on a stationary bicycle, release any tension on the resistance knob and peddle slower). The cool-down period may also include stretches that are most effective when the muscles are warmed from exercising; stretches help to lengthen muscles that will protect against injuries. A cool-down with stretching can also lessen muscle soreness the following day. How to get started safely
What’s the difference between muscle pain and muscle soreness?It is normal and healthy to feel moderately sore muscles the day after a vigorous workout. The soreness is usually noted in the general area of the body that was used while exercising. This is caused by the accumulation of lactic acid as well as small tears in muscle fibers that become inflamed; after 48 hours the lactic acid begins to dispel and muscle tissue is repaired so the soreness should lessen. Although you may not want to move at all when experiencing muscle soreness, this can actually delay healing. Doing light movements like walking or stretching can increase blood flow and circulation, speeding healing time. On the other hand, sharp pain in a specific area that starts during the workout or soon after could be a sign of a more serious injury. See a doctor if the pain does not lessen in a day or two or you notice swelling or bruising around the painful area. 10 Tips to Keep Moving
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Terms of UseThe contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. What part of physical fitness will a marathon runner most likely score high in?Aerobic endurance is sometimes called cardiovascular endurance. Marathon runners and distance cyclists require a high level of aerobic endurance to be able to keep working over a long period of time in a race. Your cardiovascular endurance can be improved by taking part in aerobic training.
Which is one benefit of good muscular endurance?According to the American Council on Exercise (ACE), the benefits of muscle endurance include: helping maintain good posture and stability for longer periods. improving the aerobic capacity of muscles. improving the ability to carry out daily functional activities, such as lifting heavy items.
What is true about skill related fitness?Skill related fitness consists of fitness components that are important to success in skillful activities and athletic events, and may not be as crucial to improved health. These components include agility, balance, coordination, power, reaction time, and speed.
What happens when exert too much in any physical activity?Too much exercise can lead to injuries, exhaustion, depression, and suicide. It can also cause lasting physical harm. Your adrenal gland, pumping out hormones as you pound the pavement, can only produce so much cortisol at a time. Suddenly, the heartbeat you'd lowered to a resting 48 is up to 80.
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