Cardiovascular Exercise

Module 3

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Functional Health

People tend to lose function in

tandem with age…

Compression of Morbidity: Maximize independent functioning yearsDecrease need for dependent careShift focus to functional health maintenance

Points to Ponder:

Without change in exercise & diet, the average 65 year-old will have:

20 pounds more fat20 pounds less muscle Even if weight is the same

Maximum Oxygen Intake (MOI)

MOI of moderately active men decreases from age 20

8 % by age 30 16 % by age 4026 % by age 50 35 % by age 60

Move More

Physical activity is MEDICINEAdd more leisure-time activityCreate an exercise menuReinvent activities you have enjoyed Plan activity as a part of your day

Recreate RecessUse activity as a time to play.Allow short breaks to refresh you.Plan them as a part of your day.Avoid activity you dread. (dread=inaction)

Find activity you can look forward to!

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Weekly Activity Guidelines:

150 minutes of MODERATE activityOr 75 minutes of VIGOROUS2 days of full-body resistance training

Be healthy by CHOICE, not by CHANCE

Interval Training

Combine 30 second bursts of intensityFollowed by 4-5 minutes of slow recoveryFloods the heart & lungs with heart healthy

hormonesChallenges the heart & lungsBuilds lung capacity & staminaMore bang for your buck!

Weight Loss Formula

To lose one pound in a week, you must create a 3,500 calorie deficit.

500 calories per day, to lose one pound a week.

Focus on small daily changes, in both diet and exercise

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Cadiopulmonary Fitness

Monitor your:Resting heart rate (RHR) Recovery heart rate (RHR)With improved fitness you will see:Lower RHRFaster RHR www.getrealwellnesssolutions.com

Target Heart Rate 220 - age = Maximum Heart RateMHR x 65%MHR x 85%Target Heart Zone Resting Heart RateFormula using resting heart rate

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F.I.T. Principle

F=Frequency - How often do you move? I=Intensity - How hard are you working?T=Time - How long do you participate?

By walking MOST days (moderate pace) 30-45 minutes, you can delay onset of disability by 10-12 years

Points to Ponder

“When you choose inactivity you are CHOOSING to accept the consequences that come with it. Not moving, is a choice by default.”

Death by Sitting

Sit more, Die earlyIt takes 200 muscles to stand

Stand more often! Schedule walking meetings or hold

standing meetingsSit 60… Move 3

Points to Ponder

“Walking is just too boring.” “Yep, it’s not near as exciting ad open heart surgery.”

~Dr. David Hunnicutt

Those who think they have not time for health will boldly find time for illness.