Exercise 101

A review from 2/10/11

Why?
Health maintenance, disease prevention, athletic performance, fitness, functional improvement, social, interact with nature, stress release, aesthetics.
This list can go on much further.

Exercise Types

Cardiovascular
Anaerobic: without air – short lasting, high intensity, where your body’s demand for oxygen exceeds the oxygen supply available.
Benefits:
♣ develop stronger muscles
♣ improve your ability to provide oxygen to your working muscles at a higher intensity
♣ improved endurance and resistance to fatigue
Aerobic: with oxygen – any activity that requires the use of large muscle groups, can be maintained continuously, and is rhythmical in nature.
Benefits:
♣ reduces body fat
♣ decreases resting blood pressure
♣ increases HDL cholesterol (this is the good stuff)
♣ decreases total cholesterol
♣ improves glucose tolerance and reduces insulin resistance
♣ decreased symptoms of anxiety and depression
♣ improves heart and lung function
♣ lowers resting heart rate
♣….and so much more
Resistance training
aka strength training- the process of adding resistance to your muscular skeletal system while performing a task.
Benefits:
♣ increases the size and strength of muscle fibers
♣ increases the strength of tendons, ligaments and bones
♣ increases metabolism
♣ decreases risk of injury
♣ decreases joint and muscle pain
Sad fact: without strength training, muscle size and strength will decline with age. An inactive person losses half a pound of muscle every year after age 20. After age 60 this rate increases to one full pound per year.
Flexibility
the ability to move muscle groups and joints through a particular range of motion
can be static or dynamic in nature
Benefits:
♣ reduces muscle tension
♣ increased joint range of motion
♣ improved posture
♣ enhanced coordination
♣ enhanced performance in life and athletics
♣ injury prevention

Dr. Hartman’s
Exercise 101 daily Rx
To get the most out of your time, try this basic exercise routine most days of the week.

Flexibility: 3 sun salutations (yoga moves)
Cardiovascular: 20-30 min that involves at least 5 min of bursts into your anaerobic zone. This can be done through increased speed or increased resistance like hill climbing. Always begin with at least a 5 min warm up and end with a 5 min cool down.
Resistance Training: Push-up regular or modified 15-30 repetitions
Squat or lunge with weight added 15-30 repetitions
Plank 15-90 seconds
Flexibility: 3 sun salutations (holding a little longer than the first time through)

HAVE FUN!!!