An individual-specific exercise prescription should be prepared for people of all ages and all functional conditions, whether or not there are risk factors and disease.
The goals are not always the same for people who plan or plan exercise. In some cases, improving physical appearance is the primary goal, while in other cases, increasing physical endurance and strength and sometimes reducing disease risk factors are more important. For this, the individual's health status, risk factor profile, behavioral characteristics, personal goals and exercise preferences should be evaluated first. In order to avoid any health problems, a pre-exercise evaluation that includes heart rate, blood pressure, functional capacity measurements and musculoskeletal system examination is very important. Following these evaluations, exercise should be included in the planned exercise prescription; There should be components such as l Shape/type, l Severity, l Duration, l Frequency.
The person should be followed regularly; Changes can be made in the exercise prescription through evaluations made every 2-3 weeks.
An exercise prescription is outlined,
1. 10-minute warm-up and cool-down exercises
2. Cardio-respiratory system endurance exercises (Aerobic exercises)
3. Strengthening exercises (Resistance exercises)
4. Flexibility exercises
5. It includes balance and coordination exercises.
Aerobic exercises
Cardiovascular system endurance is measured by various methods. The results indicate the person's physical capacity and the body's capacity to use oxygen. The exercises planned to achieve improvement in these capacities should include large muscle masses, be aerobic type, and be rhythmic and dynamic long-term exercises. Examples of aerobic exercises are walking, running, climbing stairs, swimming, cycling, rowing, dancing, rope jumping.
For maximum capacity increase, long-term activities of low-medium intensity should be preferred. The intensity of the exercise to be given should be determined according to some measurement results made with special devices or according to various formulas including the patient's heart rate, age and risk situations. Individual's physical fitness level, heart The use of medications that may affect the speed, the risk of cardiovascular or orthopedic injury, the person's exercise preference and the goals of the exercise program should also be taken into consideration.
The duration of aerobic exercises should also be determined according to the individual. In very high intensity exercises, 5-10 minutes of exercise may have beneficial effects, but it is risky in terms of heart health and orthopedics.
In healthy individuals, 30 minutes of moderate intensity exercises 5 days a week or 20 minutes of high intensity exercises 3 days a week, excluding warm-up and cooling periods. Minute exercises are usually sufficient in terms of caloric consumption. In very sedentary people and the elderly, multiple short periods such as 10 minutes may be required.
Flexibility exercises
Flexibility exercises are performed 10-30 times, at least 3 days a week, after the tense muscles are determined as a result of the examination. It is planned as 3-5 repetitive stretching exercises that last for seconds.
Strengthening exercises
Strengthening exercises are also determined according to the patient's condition. In general, it can be planned 2-3 days a week, with exercises involving the main muscle groups, with 8-12 repetitions in each set. Weights, springs, pulleys and elastic bands can be used in strengthening exercises.
It should not be forgotten that exercise is safe only when done with appropriate preliminary evaluation, appropriate prescription and follow-up.
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