Martin Montgomery, MEd, RCEP, CEP, CSCS

Corporate Wellness Manager

Adult Fitness Programming

Source:2011 ACSM

Louisiana Health Outcomes

Indicator State National

Heart Disease Rate (2010) / 100,000 population 229.4 179.1

Stroke Death Rate (2010) / 100,000 population 44.9 39.1

Adult Obesity (2011) Adults 18+ with (BMI > 30) 33.4 % 27.8%

Diagnosed Diabetes (2011) 11.8% 9.5%

Diagnosed Hypertension (2011) 38.4% 30.9%

Adult Smoking (2011) 25.7% 21.1%

Adult Physical Activity (2011) min. 150 min/wk 42% 51.6%

Adult Nutrition (2011) consume fruits/veg >5 times

/day

16.9% 23.5%

Colorectal Cancer Screening (2010) 50 and older 60.8% 64.2%

Suggested Citation: Centers for Disease Control and Prevention. Sortable Risk Factors and Health Indicators Website, last

updated (April, 2013). Site accessed at http://wwwn.cdc.gov/sortablestats/.

This report was generated from CDC Sortable Stats web application, an interactive data set comprised of behavioral risk

factors and health indicators compiled from various published CDC and federal sources. To access the application, please

visit http://wwwn.cdc.gov/sortablestats/. Refer to the About the Data section of the application for the detailed information

about indicators, data sources and for additional resources.

(http://wwwn.cdc.gov/sortablestats/Report_Docs/PDFDocs/Sortable_Stats_Data_Sources.pdf)

Objectives

Review the benefits of regular exercise

Learn key concepts and develop an understanding of

resistance training, cardiovascular exercise and

flexibility exercises

Learn easy and simple exercises you can start today

Learn how to develop a meaningful and sustainable

exercise program around a busy schedule

Barriers to Physical Activity

• Time – Family, Life, Work

• Accessibility or the cost of a gym membership

• Associate activity with pain and discomfort

• Motivation

• Conflicting messages

• Many programs that promise quick results

Conflicting Information

Exercise is Good Medicine!

Benefits of Regular Exercise

• heart and lung function

• resting blood pressure

• insulin sensitivity

• Improves cholesterol • LDL cholesterol

(bad)

• HDL cholesterol (good)

• risk of heart disease

Benefits of Regular Exercise

• Muscle mass

• Muscle strength,

endurance and power

• bone density or reduced

risk of bone loss

• Improves weight

management

• Tension and helps

manage stress

• The ability to fall asleep

quickly and sleep more

restful

• Quality of life

ACSM Guidelines – Healthy Adults

Cardiorespiratory (Aerobic)

• Frequency

• Intensity

• Type

• Large muscle groups

• Rhythmic

• Volume - Amount

• Pattern

• Continuous

• Intermittent

• Progression

• Advancement

Resistance Exercise

• Frequency

• Intensity

• Time - Duration

• Type – Equipment, body weight

• Reps and sets

• Pattern

• Rest intervals between sets

• Rest intervals between workouts

• Progression

• Advance

• Increase in resistance, reps, sets

ACSM Guidelines – Healthy Adults

Flexibility Exercises

Frequency

Intensity

Type – Static (Active)

Volume - Amount

Pattern Types

Static - Passive

Dynamic

Ballistic

PNF-

Proprioreceptive Neuromuscular

Facilitation

Aerobic Exercise

Exercise that includes the large muscle

groups of the legs actively moving in a

rhythmic manner for a pre-determined

time

Walking, cycling, jogging, swimming, roller

skating, rope jumping, stair climbing,

elliptical bikes, dancing

• 5 days/week - Moderate intensity

• 3 days/week – Vigorous intensity

• 3-5 days/week - of combined moderate and vigorous intensity is considered ideal for max benefits

• CDC Recommends 150 minutes/week

• Exercising in 10 minute increments

has demonstrated to be beneficial

Frequency

Intensity

Target HR = (Estimated Max HR) X (% intensity)

• Max HR = 220 – 50 (age) = 170

• .70 X 170 = 119

• .85 X 170 = 144

• Light – 50% - 60%

• Moderate – 60%–70%

• Moderate to High – 70%–85%

Target Heart Rate

119 – 144 BPM

Exercise Intensity

Risk vs. Reward

Excess Post Oxygen Consumption (EPOC)

“After-Burn”

• Intensity and duration dependent

• Vigorous exercise (Jogging)

• Metabolism remains elevated post

exercise as energy is needed to

return the body it’s normal resting

state

– Replenishment of oxygen stores

– ATP-PC re-synthesis

– Lactate removal

– Body temperature

– 15 minutes to 48 hours

Time, Volume, Patterns

• Time

– 30 - 60 minutes of

purposeful moderate

exercise

– 20 – 60 minutes of

vigorous exercise

• Volume

– > 7,000 steps

• Patterns

– Can incremental

session of exercise <

20 minutes be

beneficial?

– Exercise can be

performed in one 30

minute bout or in

multiple 10 minute

sessions

Resistance Training

• Strength training

• Weight lifting

• Overload principle – Over the muscle/groups beyond

there normal capacity

• Dose - response relationship

• Machines - stacked weights or pneumatic resistance

– Dumbbells

– Elastic bands and tubing

– Body weight

Frequency

• Recommendations

– Frequency – 2-3 days/week

– Major muscle groups: (8-10) Chest, shoulders, upper and lower back, hips, upper and lower legs, arms, and abdominal muscles

– Include opposite muscle groups (Agonists)

– Are you achieving the desired training affect?

Repetitions and Sets

– Muscle strength and power > 10 -12 reps/set

– Muscle endurance >15 – 20 reps/set

– 2- 4 total sets

– A minimum of 48 hrs. of rest prior to next session

Intensity

• 40 % - 50 % of your 1RM (very light intensity)

– Sedentary individuals just starting

• 60 – 70% of your 1 RM – (moderate to hard)

– Intermediate individuals (Improve strength)

• > 80% of your 1RM – (hard to very hard

intensity)

– Experienced individuals (Improve Strength)

• Simply determine a weight that you can lift at

least 12 times each set

Proper Technique

• Perform correct technique • Seek out professional advice

• Perform slow, controlled movements

• Never use ballistic movements

• Complete a full range of motion

• Avoid holding your breath

Functional Movements

Consider:

• Incorporate multi-joint, functional movement patterns to simulate real work tasks or sport specific movements

• Increasing the likelihood that these muscles will be recruited during actual work or athletic activities

Training Patterns

Training Patterns - options

• Beginner

– Resistance training- Upper and lower body each session

• Intermediate

– Upper body, lower body on alternate day

• Advance

– Chest, Triceps, shoulders

– Back, biceps, legs

Progression

• Review your progress periodically • Are you achieving our goals? • A gradual progression is

recommended • Add additional resistance or sets • Increase the frequency or number

exercise sessions each week • When should I increase my

resistance? • Maintain 12 reps per set, increase

if you can complete 15 reps • Has your routine plateaued? • Vary your workout by changing

exercises

Flexibility Exercise

• Increase joint range of motion

• Prepares the body for physical activity

• Helps reduce the risks of muscle injury

• Before and after exercise or activity

• With the greatest gains occurring when combined with other exercises

Stretching Technique

Static Stretching

• Use slow, controlled movements

• Never bounce

• Stretch to point of mild tension and hold for 10 – 30 seconds

• Avoid holding your breathe

• Use correct stretching form

Correct Stretching Technique

Core Exercise

• Nearly all movements associated

with physical work involve the core

region

• Core muscles and movement

include the back, abdominal and

hip

• Training benefits: improved

posture, balance, strength and

power

• Increased core stability and

function may also reduce the risk

of back injury and improve job

performance

Starting an Exercise Program

General Exercise Format

• Warm-Up (light walk or jog) 5 minute warm up for muscles and heart

• Stretching – warm-up

• Exercise- Walk, jog, run, resistance training

• Cool Down - 5 minute cool down to reduce breathing rate and heart rate

• Stretch - To reduce soreness and increase flexibility

Starting an Exercise Program

• Consider

• Medical history and current health status

• Current training status and past history

• beginner, intermediate, or advanced

• Time constraints and limitations (Realistic

Approach)

• Conditioning or rehabilitative needs

• Personal exercise preferences

• Group exercise

classes

– Yoga

– Boot camp

– Spinning

– Zumba

– Circuit Training

Employee Discount

Work Demands –Job Specific Tasks

Functional Strength

“If you fail to plan, you are planning to fail” Benjamin Franklin

Goal Setting S.M.A.R.T. Principle

Weight loss

• Caloric needs will increase with

activity, be cautions of your intake if

weight loss is your goal

• Average exercise session (300 cal)

• Dietary reduction (200 Cal)

• 500/day X 7 = 3,500 Cal (1lb.)

• Myfitness pal

• 30 - 60 minutes cardiovascular

exercise, most days (5X/Week)

• 2-3 days resistance training

• Moderate to somewhat hard

• 150 total min/week of meaningful

activity

General Considerations

• Wait 1 or 2 hours after a meal

to exercise

• Never exercise on an empty

stomach (Light snack)

• Start slow, gradually increase

you level of work

• Listen to your body –Pain vs.

Muscle fatigue

• Avoid hot shower, hot tub after

strenuous exercise

• Be aware of your terrain – hard,

or uneven surfaces increase

your risk for injury

• Soft, even surfaces are better –

grass, clay track, treadmill

• Wear appropriate clothing

• Loose fitting, appropriate for

the temperature

• Proper footwear

• Southern Runner

• Phidippides

Precautions Warning Signs of a Heart Attack

• Never ignore the warning

signs

• Stop activity immediately if you

experience any warning signs

and seek medical attention

• Pain or pressure in the chest,

arms, shoulders or jaw

• Shortness of breathe

• Nausea

• Sudden lightheadedness, cold

sweat, pallor (paleness or lose

of color) or fainting

Avoid Heat Related Injuries

• Heat and humidity – thermal

regulation

• Outside –exercise in the

morning –less heat and humidity

• Reduce your exercise duration

until you fully adapt to the heat

• Consider a fitness facility or mall

• Drink plenty of fluids, particularly

water before and after activity

• Wear loose fitting clothing

• Never wear plastic suits!

Resources and Information

Suspension Systems

• Chest press • Easily adjustable to your level • Creates instability to improve core strength • Increase muscle recruitment (muscle activation) • Promotes multi-joint strengthening and stability

1 2 3

Suspension Systems

• Back row • Easily adjustable to your level • Creates instability – improve core strength • Increase muscle recruitment (muscle activation) • Promotes multi-joint strengthening and stability • Core strength and stability with each exercise

1 2 3 4

Home Equipment

• Thera-band

• http://www.thera-band.com/

• Power Systems –Bands

• http://www.power-systems.com

• Academy Sports

• http://www.academy.com

• Dicks Sporting Goods

• http://www.dickssportinggoods.com

Resistance Band and

Tubing Instruction

Manual

• http://www.thera-bandacademy.com

• Register at no cost

• Download resistance exercise using elastic bands and

tubing

– Thera-Band Resistance Bands and Tubing Instruction

Manual

Exercise Programming on the Net

• www.exrx.net

• Comprehensive exercise library

• Fitness assessment calculators

• Reference articles

• Instructional video clips

• Educational lectures

• Diagrams

• Training programs and instruction

• Workout sheets

American College of Sports Medicine

• http://www.acsm.org

• Access Public Information

• Current Common Fact Sheets

– Variety of wellness topics

National Strength and Conditioning Association NSCA

• http://www.nsca.com

• Research articles

• Books

• Exercise videos

American Council on Exercise

• http://www.acefitness.org/acefit/fitness-for-me/

Fitness For Me

Develop a basic exercise program:

• Gender specific exercise routines

• Beginner, Occasional and Frequent (Exercise Participant)

• Home, Gym and Outdoors

• Length of time ( 30 minutes, 45 minutes, 1 hour +)

Ochsner’s OBar

Learn about the

latest fitness apps

and devices

Located in the Center for

Primary Care and Wellness

Wellness Resources • Physical Activity

• Centers for Disease Control (www.cdc.gov/)

• Search “Winnable Battles”

• American Heart Association (www.heart.org)

• National Institutes of Health

http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html

• Smoking Cessation (Louisiana Trust)

https://www.smokingcessationtrust.org/Default.aspx?referrer=ohs

• Nutrition Resources

• USDA (http://www.choosemyplate.gov/)

• Academy of Nutrition and Dietetics (www.eatright.org)

• American Diabetes Association (www.diabetes.org)

Conclusion

• Consider your health status and fitness goals

• Develop a routine that is practical for you

– Consider work, and family responsibilities

– One person’s routine will not work for everyone

• Follow industry standards and recommendations for safety, including proper rest (ACSM)

• Vary your workout routine every 3 – 6 weeks

• Incorporate functional exercises for job readiness

• Incorporate cardiovascular exercise to improve aerobic endurance and to reduce your risks for cardiovascular disease

Healthy Lifestyle

Nutrition

Physical Activity

Smoking Cessation

Stress Management

For questions or additional

information please contact us at

pathwaytowellness@ochsner.org