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Exercise now

How can we determine the extent and intensity for each of us?

It's a real challenge for a doctor or a therapist to determine the appropriate frequency and intensity needed in order to achieve optimal function of their patient’s body (Hewitt M., 2002)

A program suitable for each of us does not need to be complicated to be successful. Any activity can have positive results. The secret may lie in challenging and gently mobilizing all the systems in our body so that we feel our vital energy and euphoria increase, making us want to raise the level of activity even more.

 The five basic components of fitness are:

  • Good condition of the cardio-respiratory system. The ability of the heart, the lungs and the blood vessels to transport sufficient oxygen to the entire muscular system.
  • Sufficient muscular strength and endurance. Being able to use our strength to the max, repetitively.
  • Flexibility. To have flexible joints and the ability to make many movements.
  • The content of body fat. It is important to maintain a normal level. It is equally important to maintain normal levels of bone mass and bone minerals, especially over time. The DEXA test is now considered most appropriate for the measurement of fat and bone mineral density in our body.
  • Balance and coordinated movement.

 It's a real challenge for a doctor or a therapist to determine the appropriate frequency and intensity needed in order to achieve optimal function of their patient’s body (Hewitt M., 2002)

 A program suitable for each of us does not need to be complicated to be successful. Any activity can have positive results. The secret may lie in challenging and gently mobilizing all the systems in our body so that we feel our vital energy and euphoria increase, making us want to raise the level of activity even more. 

Type of exercise

For Disease Prevention

For Basic Health

For Enhanced Fitness

Cardiovascular

 andrespiratory-

stimulation

30-60’ of exercise,

most days of the week

Large muscleexercises with variedintensity, for 20’+, 3+ times a week

Aerobic exercise for 40’-60’+, 4-6 times aweek

 

 

 

 

Empowerment

Include weightexercises most days

Include 12-15 reps,2-3 times a week, of3 basic weightexercises such as: 1.Do lunges with a straight torso anddumbbells in hands.

2. Lift dumbbellslying on your back on the bench.

3.Place one hand and the correspondingknee on the bench, keep your body at a right angle and liftwith the other hand.

Balanced exercise ofthe entire body withthe right equipmentor 2-3 sets of free weights with 8-12repetitions, 3 times a week.

 

 

 

 

Flexibility

Stay active with various types ofstretching 

andcrouching in everydayactivities

Include 2-4 stretchesfor 20’-30’, after eachexercise setrepetition.

Include 6-10stretches after every exercise set and do 1-2 repetitions before the match.

 

 

 

 

 

 

 

 

Balance

andcoordinated

movement

-

Move like a child:Walk in a straightline, don’t step onthe crack, brush  yourteeth standing on one leg

Tennis, cycling, tai chi, dance, yoga,stability ball

ΠΙΝ 1. Hewitt M., 2002. Basics of Exercise Prescription, Canyon Ranch Health Resort.

What research has shown concerning exercise and health.

Research has shown that just 15’ of running, cycling or swimming every day (even 30’ minutes of walking) reduces the likelihood of early death by 20%. A study on middle-aged women who did not exercise showed that the risk of death increased by 52% in comparison to women who exercised enough.

A survey with 101 very healthy participants found the following: 92% had an average physical condition. 56% exercised for more than 3 hours a week, 32% for 1 to 2 hours a week, 15% less than 1 hour a week and 50% did some form of energy exercise such as tai chi, yoga, qigong or other.

A recent study revealed that daily walking improved the level of blood lipids in people with type II diabetes, thereby reducing the risk of heart disease. The same applies to energy exercise like tai chi. Its positive effects on the levels of blood sugar and insulin were observed as early as in the eighth week.

A large number of studies has also shown that physical exercise is very important for the health of the brain, including clarity, good memory and reducing stress and depression.

Over 250 studies have shown that physical exercise in older people helped reduce fractures from falls, due to increased bone mass. It also helped with better control of blood pressure and cholesterol and it reduced the symptoms of menopause.

A clinical study on older women showed that the combination of proper nutrition, quality calcium supplements, vitamin D and 30’ of moderate intensity exercise 3 times a week may contribute to a significant increase in bone densit

Bibliography

Holford P., 2009. The 10 secrets of 100% healthy people.

Hu F., et al., 2004. Adiposity as compared with physical activity in predicting mortality among women.

Lobstein D., et al., 1989. Beta endorphin and components of depression as powerful discriminators between joggers and sedentary middle-aged men.

 Myers J., et al 2004. Fitness versus physical activity patterns in predicting mortality in men.

 Rakel D., 2007. Integrative Medicine.

 Smith E., et al., 1981. Physical activity and calcium modalities for bone mineral increase in aged women.

 Nelson D., et al., 2008. Effect of physical activity on menopausal symptoms among urban women.

 Trenell M., 2008. Increased daily walking improves lipid oxidation without changes in mitochondrial function in type II diabetes.

 Villegas –Sanchez A., et al., 2008. Physical activity, sedentary index, and mental disorders in the SUN cohort study.

 Wang J., 2008. Effects of Tai chi exercise on patients with type II diabetes.

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