Introduction to Exercise Program Based

• The most important muscle in our body

  Heart
• Heart is strengthened through various forms of aerobics activities e.g;

  1. Walking
  2. Running
  3. Swimming
  4. Cycling
  5. Playing tennis
  6. and Jumping Rope
• Aerobic exercise is the kind of moderate physical activity the doctors have in mind when they recommend at least 150 minutes of activity per week.
• “a normal resting heart rate for adults ranges from 60 to 100 beats per minute. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness” - Dr. Edward Laskowski
• a well - trained athlete might have a normal resting heart rate closer to 40 beats per minute.
• What happened to resting heart rate (RHR) as the heart muscle becomes stronger and gets better at pumping out more blood per heartbeat?

  Resting heart rate (RHR) is lowered
• Steps on getting your normal heart rate

  1. At the wrist, lightly press the index and middle fingers of one hand on the opposite wrist, just below the base of the thumb.
  2. At the neck, lightly press the side of the neck, just below your jawbone.
  3. Count the number of beats in 15 secs and multiply it by four
• Exercise intensity is measured in two ways;

  1. How fast your heart beats during an activity; and
  2. The other is how difficult you perceive the activity to be.
• What do you call to the "maximum" number of times your heart can physically beat per minute during exercise?

  Maximum Heart Rate (MHR)
• No one should exercise at their MHR, because it is too intense. Instead, exercising at a percentage of your maximum heart rate or target heart rate (THR) is best.
• It is the point at which you achieve the greatest fitness benefit

  Target Heart Rate (THR)
• Facts about THR

  1. research shows that doing aerobic activities within your THR range is the best way to achieve fitness.
  2. THR range is between 60 and 80 percent of your max. heart rate from 20 to 60 mins. of exercise, 3 to 5 days a week
  3. To sedentary people who are beginning their fitness program at a low level of intensity, the goal should be to reach your THR range slowly over time
• Aerobic Exercise Guidelines (FITT principle)

  1. Frequency - how often; at least 3 days per week
  2. Intensity - how hard; in your target heart rate range
  3. Time - how long; at least 20 mins
  4. Type - what; jogging, swimming, bicycling
• Steps on calculating your THR range

  1. Formula
  2. a.      Maximum Heart Rate (MHR) - (220 – your age = MHR)

  2. Enter the above data in the following two formulas and solve them. The formulas represent the lower (60%) and upper (85%) limits of your target heart rate range

  3. Enter your target heart rate (lower limit to upper limit)
• Steps in measuring your THR and its use;

  1. Locate your pulse and count your heartbeats
  2. After you warmed up and been exercising for 5 minutes, lightly place your index and middle finger on the side of your neck below your jawbone , or on your wrist
  3. When you feel a steady pulse, count the number of beats for 15 secs
  4. Multiply this number by 4 to get your heart rate and number should fall within your THR range
  5. If it is lower than your THR range you may need to increase the intensity of your activity or sped up
• 1. If number is greater than your THR range, you are working too hard and may need to decrease your intensity or slow down
• If you are highly active you can adjust the upper limit of your THR to take into account your higher fitness ability. Do this by multiplying the upper range by .90 (90 %) instead of 85 %.
• What do you call to a type of physical activity that is planned, structured, and repetitive in nature to maintain or improve one or more components of physical fitness?

  Exercise
• WHO and American Heart Association (AHA) recommends;

  1. 150 mins of moderate to intensity physical activity; and
  2. 75 mins of vigorous activity weekly
  3. And at least 10 mins or more time intervals per session
• What to know about exercise and How to start;

  1. Pre - exercise screening - used to identify people with health concern
  2. Visit the doctor before starting physical activity
  3. Start physical activity gently
  4. Stretching, warming up, and cooling down
  5. Wear comfortable clothes and shoes for physical activity
  6. Getting the technique right for your chosen physical activity
  7. Where to get help;
  8. Parents
  9. Health care provider in your area
  10. PE instructor
• It is designed to prepare your body before doing any strenuous activity. This increase your body temperature and it warms the muscles in order to avoid muscles strains and joint strains to avoid injuries while doing exercise

  Warm up
• The proper warm-up should increase the flow of the blood and at the same time increases the flexibility of the muscles. Normally, a 5–10-minute warm-up is enough but sometimes it varies according to body types and the intensity of your workout (Reed, 2018)
• It is done after exercising. It has a purpose of returning your heart rate close to resting.


  Cool down
• You can have walking after running as a good example of a cool down. A normal cool down usually ranges from 2 – 5 minutes depending on your activity and reaction of your body. (Reed, 2018)
• Stretching

  1. The best way to do this is after a workout as part of cool down routine
  2. It gives relief from cramps, lessens the risk for injury, minimizes muscles soreness, and can improved range of motion in the joints
• The effectiveness of stretching can be fully achieved when you are in a relaxed and comfortable position.