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Exercise Programming for Weight Management

Exercise Programming for Weight Management . Joshua La Reaux, M.S., CSCS Clinical Exercise Instructor, PEAK Academy Department of Exercise and Sport Science The University of Utah. Physical Activity Recommendations.

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Exercise Programming for Weight Management

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  1. Exercise Programming for Weight Management Joshua La Reaux, M.S., CSCS Clinical Exercise Instructor, PEAK Academy Department of Exercise and Sport Science The University of Utah

  2. Physical Activity Recommendations Surgeon General: 30 minutes of light to moderate activity most if not all days of the week. ACSM: Overweight adults should engage in “approximately 45 minutes” of exercise per day to lose weight or prevent weight regain. Institute of Medicine: 60 minutes a day of moderate physical activity to prevent weight gain. International Association for the Study of Obesity: 45 to 90 minutes of moderate physical activity per day.

  3. Getting Started • Where are you psychologically? • Where are you physically? • What are your barriers? • What do you enjoy doing?

  4. Psychological Readiness(Transtheoretical Model) • Precontemplation – lack of interest in making a change. • Contemplation – thinking about making a change. • Preparation – taking steps to make a change or have already made small changes. • Action – actively engaged in the behavior but for less than six months. • Maintenance – have maintained the behavior for more than six months.

  5. Physical Readiness Step 1 - Self administered questionnaire (PAR-Q, AHA/ACSM Health/Fitness Facility Preparticipation Questionnaire) Step 2 – If necessary, obtain physician’s clearance (may include stress testing). Step 3 – If necessary, professional guidance/supervision.

  6. Identifying Barriers Identifying and overcoming barriers is a critical step in successful exercise programming! Common barriers include: • Lack of time • Lack of support • Lack of skill • Access • Cost • Fear of injury

  7. What do you enjoy doing? To achieve the highest levels of adherence choose activities you enjoy. However, every program should address the main components of physical fitness: • Body Composition • Cardiorespiratory or Aerobic Fitness • Muscular Strength and Endurance • Flexibility

  8. Cardiovascular Fitness “Cardiorespiratory fitness is related to the ability to perform large muscle, dynamic, moderate- to high-intensity exercise for prolonged periods” (ACSM, 2000, p.68). Cornerstone of healthy weight management!

  9. Cardiovascular Fitness

  10. Heart Rate Reserve A way to measure exercise intensity using resting and maximal heart rate. Also known as the Karvonen formula.

  11. Cardiovascular Fitness Worksheet Moderate Heart Rate Range (40%) = ([Heart Rate Max* _____ - Resting Heart Rate _____] x .40) + Resting Heart Rate Vigorous Heart Rate Range (60%) = ([Heart Rate Max* _____ - Resting Heart Rate _____] x .60) + Resting Heart Rate * Heart Rate Max = 220 – age in years (+/- 12).

  12. Muscular Strength and Endurance To write an effective program there are a multitude of variables to consider: • Training goal • Training experience • Appropriate volume (V = Reps x Load) • Appropriate intensity (% of 1RM) • Rest/work ratios • Exercise selection (large muscle groups followed by smaller ones) • Proper warm-up/cool-down

  13. Muscular Strength

  14. Flexibility Flexibility is defined as the “ability to move a joint through its complete range of motion” (ACSM, 2000, p.85.). Including flexibility training into a program may reduce injury, facilitate activities of daily living and improve performance. Unfortunately, flexibility training is often misunderstood and neglected.

  15. Flexibility Training

  16. Sample Program Week One

  17. Cardiovascular

  18. Resistance Training

  19. Flexibility

  20. Conclusion The purpose of this workshop is to provide a general understanding of exercise programming for healthy weight management. The examples provided may not be appropriate for everyone. Those interested in starting an exercise program are strongly encouraged to meet with their physician or a certified exercise professional.

  21. Questions? Contact Information: Josh La Reaux (801) 585-7325 Joshua.LaReaux@hsc.utah.edu

  22. References • 1. ACSM. (2000). ACSM’s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams. • 2. United States Department of Health and Human Services. Physical activity and health: a report of the Surgeon General. Atlanta, GA: US Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, 1996.

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