Weight Loss Challenge Lesson 2

The Case for Exercise

Being physically active is important to prevent heart disease and stroke, the nation’s  #1 and #5 killers. To improve overall cardiovascular health, the American College of Sports Medicine (ACSM) suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (resistance training). Thirty minutes a day, five times a week is an easy goal to remember. You will also experience benefits even if you divide your time into two or three segments of 10 to 15 minutes per day.

The basic recommendations – categorized by cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise – are as follows:

Cardiorespiratory Exercise

·         Adults should get at least 150 minutes of moderate-intensity exercise per week. 

·         Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).

·         One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.  

·         Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.

·         People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

·         Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.

·         Very light or light intensity is best for older persons or previously sedentary adults starting exercise.

·         Two to four sets of each exercise will help adults improve strength and power.

·         For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.

·         Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

·         Adults should do flexibility exercises at least two or three days each week to improve range of motion.

·         Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.

·         Repeat each stretch two to four times, accumulating 60 seconds per stretch.

·         Static, dynamic, ballistic and PNF stretches are all effective.

·         Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

·         Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.

·         Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai chi and yoga) to improve physical function and prevent falls in older adults.

·         20-30 minutes per day is appropriate for neuromotor exercise.

Let’s Get Started

The simplest, positive change you can make to effectively improve your heart health is to start walking. It's enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It's easy for walking to become a regular and satisfying part of life.

We are blessed here at VCS to have access to an indoor walking track so let’s put it to good use! For the duration of the 10 week challenge I encourage each of you to take some time each day to walk on the track. Maybe it’s just 10 minutes or maybe you can enjoy 30, but let’s get started and log those steps. During the lunch hours (11am-1pm) let’s meet on the northwest corner and enjoy some laps together.

There are two other opportunities for exercise each week that you are invited to join. Monday nights at 6:30 there is a connect group in the east building, room 270.  This is a stretching and core conditioning class called PraiseMoves. It lasts one hour and participants are encouraged to bring a mat and water bottle (see flyer).

The other class I am offering for the challengers is a resistance training workout every Thursday at 6:30pm. This workout will also be an hour but will include a variety of weight lifting and functional training.  I teach this class in my home gym located in mid-town Tulsa. If you are interested in joining us please send me an email and I will provide directions.

Finally, if you would like to add resistance training to your routine but can’t make it to the group workout or a fitness center then I encourage you to try using these videos at home https://www.youtube.com/watch?v=2chI4qOO0YY&index=1&list=PLMutsIC2xzMW4pSGqRkcSMX7MA6S74BcJ

The only equipment you need to complete these home workout videos is a set of dumbbells (5-10 pounds to start) and a resistance band (10-20 pounds). These items can be purchased at Wal-Mart, Target or a specialty sporting goods store like Academy or Dick’s. Please don’t hesitate to contact me if you have any questions about the exercises in the videos.