This document provides information on developing a moderate exercise program for managing diabetes, including 7 major components of an exercise routine: warm up, cardiovascular fitness, muscular strength, flexibility, balance, cool down, and body composition. It outlines the benefits of exercise for diabetes, defines moderate intensity, and provides guidance for each component, exercise prescription and safety considerations.
- The document discusses exercise and diabetes, outlining the benefits of exercise for diabetes management and guidelines for a safe exercise program. It provides details on warm up, active exercises and cool down phases. Regular exercise is recommended to help control blood sugar levels and reduce diabetes complications by improving insulin sensitivity and cardiovascular health. Exercising requires monitoring blood glucose levels before, during, and after workouts to prevent hypoglycemia.
The document provides an overview of metabolic equivalents (METs), including:
- Definitions of METs and how they are used to quantify the intensity of physical activities.
- Clinical importance of METs in describing functional capacity and prescribing exercise intensities.
- Classification of activity intensities based on MET thresholds.
- How METs are calculated and converted and how they relate to functional capacity.
- Use of METs in cardiac rehabilitation to progress patients through levels of activity intensity.
- Limitations of MET measures including assumptions about energy expenditure.
Upper crossed syndrome is a postural condition caused by prolonged forward head positioning from activities like computer use, driving, and phone use. It involves tightness in the upper trapezius and levator scapula muscles crossing with tightness in the pectoralis muscles, and weakness in the deep cervical flexors crossing with weakness in the middle and lower trapezius. Exercises like foam rolling, rows, and chin tucks can help correct muscle imbalances, as can improving posture awareness and taking breaks from aggravating activities.
The document discusses nutrition strategies for athletes before, during, and after intense exercise. It recommends that the pre-competition meal should be high in carbohydrates (150-300g), consumed 3-4 hours before exercise to replenish glycogen stores. During exercise, consuming about 60g of carbohydrates per hour benefits performance for long duration or high intensity exercise by sparing glycogen and stabilizing blood glucose. The strategies aim to provide steady fuel without large insulin responses that could impair performance.
Brian Mulligan described novel concept of the simultaneous application of therapist applied accessory mobilizations and patient generated active movements
Diabetes & Exercise - Introduction to PhysiotherapistsJebaraj Fletcher
The document discusses how exercise affects blood glucose levels in people with diabetes. It explains that during the first few minutes of exercise, glycogen is broken down anaerobically to fuel muscles. After 5-10 minutes, glucose from the liver maintains blood glucose levels. At 20 minutes, glycogen stores are depleted and fat and glucose continue to fuel exercise. The benefits of regular exercise for people with diabetes include improved blood glucose control, insulin sensitivity, and cardiovascular health. Risks include hypoglycemia. Proper planning and snacks can prevent hypoglycemia during exercise.
This document discusses the importance of exercise for managing diabetes. It notes that exercise can lower blood sugar, increase insulin sensitivity, reduce medication needs, and even potentially reverse diabetes symptoms. Structured aerobic and resistance exercise just three times per week can lower A1C by an average of 0.67% in three months. The document outlines barriers to exercise and provides seven strategies to overcome them, such as finding enjoyable activities and developing a reasonable exercise plan. It emphasizes setting specific, measurable, attainable, realistic, and time-bound goals to stay motivated.
PRE PARTICIPATION EXAMINATION I Dr.RAJAT JANGIR JAIPUR
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1) Regular moderate exercise of at least 150 minutes per week can reduce the risk of developing diabetes in people who are predisposed.
2) Exercise improves physical fitness and cardiovascular health as well as glucose control for those with type 1 or type 2 diabetes. It works by increasing insulin sensitivity and glucose transporters.
3) An exercise prescription for diabetics includes 30-60 minutes per day of aerobic activity, moderate weight training 2 times per week, monitoring heart rate and blood glucose levels, and gradual progression of intensity over time.
Baastrup syndrome, also known as kissing spines, occurs when adjacent spinous processes in the lumbar spine rub together, causing hypertrophy and sclerosis that results in midline back pain relieved by flexion and aggravated by extension. Imaging such as plain radiographs, CT scans, and MRI can show contact between spinous processes, enlargement and reactive changes. Management options include local steroid injections or surgical decompression devices.
This document provides an overview of physiotherapy for geriatric patients. It discusses assessing patients, setting goals, and therapeutic interventions. The assessment involves a full history, physical exam, and evaluation of functional status. Goals aim to improve mobility, strength, and quality of life. Therapeutic interventions may include range of motion, stretching, strengthening, aerobic exercise, and gait training exercises. Orthotics and reassessment are also discussed.
Neurophysiological Facilitation of Respiration is a treatment technique used for respiratory care of patients with unconscious or non-alert, and ventilated, and also with a neurological condition
NPF is the use of external proprioceptive and tactile stimuli that produce reflex respiratory movement responses and that increase the rate and depth of breathing
Physiotherapy plays an important role in restoring patients after abdominal surgery through a variety of interventions. The goals of physiotherapy are to control postoperative pain, promote wound healing, prevent complications like atelectasis and DVT, and strengthen and mobilize weakened muscles. Treatments include breathing exercises, electrotherapy modalities like TENS and interferential therapy for pain management, soft tissue massage, and corrective positioning with passive and active movements to prevent stiffness. Physiotherapy aims to restore patients' optimum functional ability in both the short term to aid recovery and long term to improve strength, endurance, and functional capacity.
Cardiac Rehabilitation has been defined as:
Coordinated, multifaceted interventions designed to optimize a cardiac patient’s physical, psychological, and social functioning so that they may, by their own efforts, resume and maintain as normal a place as possible in the community
This document discusses various physical fitness tests that can be used to assess athletes. It begins by defining physical fitness and its importance for athletes. It then describes different types of fitness tests that can evaluate body composition, flexibility, strength, speed, agility, repeat sprints, and aerobic capacity. Specific tests are outlined for each component, including descriptions of how they are performed and used to evaluate an athlete's fitness levels. The document provides a comprehensive overview of physical fitness assessment tools for coaches and trainers.
THE URINARY INCONTINENCE AND IT'S MANAGEMENT DETAILS WITH APPROPRIATE EXPLANATION
Introduction of urinary incontinence,
Etiology of urinary incontinence,
Risk factors associated with urinary incontinence,
Types of urinary incontinence,
Pathophysiology of Urinary incontinence,
Clinical manifestations of urinary incontinence,
Diagnostic evaluations of urinary incontinence,
Management of urinary incontinence- Behavioural techniques, Drug therapy, surgical management, medical devices and Physiotherapy assessment and management in details with appropriate explanation with the help of the SlideShare .
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Introduction to muscle energy techniques (METs)Fared Alkordi
The use of Muscle Energy Techniques (METs) to reduce muscle pain and improve muscle length. Types, physiological mechanisms and practical techniques in clinical settings.
Physiotherapy plays an important role both before and after cardiac surgery. Pre-operatively, physiotherapists teach breathing exercises to improve lung function and prevent postoperative complications. Post-operatively, physiotherapists prescribe deep breathing, coughing, and leg exercises to clear the lungs and prevent blood clots while also starting stretching exercises to maintain range of motion and prevent stiffness. Guidelines are provided for specific exercises and restrictions after cardiac surgery.
The document discusses fall prevention for older adults. It provides statistics on falls and their costs for people over 65 in Contra Costa County. As the population ages, falls are expected to increase substantially. The risks and consequences of falls and hip fractures are also outlined. The document then describes a seven component fitness program to improve balance, strength, flexibility and cardiovascular health to help prevent falls. This includes warming up, cardio, strength training, stretching, cooling down and monitoring body composition. It also provides six steps for fall prevention including seeing a doctor, exercise, proper footwear, home safety, lighting and assistive devices.
Fitness and Fall Prevention.
This Lecture developos an exercise prescription for at risk seniors.
I use this lecture to also educate staff and decrease liability from falls.
Physical fitness and health are promoted through regular physical activity and exercise. Some key principles for exercise include overload, recovery, and individual differences in response to training. Regular physical activity provides significant health benefits by reducing risks for chronic diseases like cardiovascular disease and diabetes. Maintaining good posture requires strengthening postural muscles through exercises. Proper nutrition is also important for health, recovery from exercise, and performance. The major macronutrients that provide calories include carbohydrates, proteins, fats, and water, while micronutrients like vitamins and minerals are needed in smaller amounts.
The document provides an assessment of a client's health metrics including BMI, blood pressure, cholesterol levels, glucose levels, fitness test results, and disease risk percentages. Several metrics place the client at risk, including a BMI of 27 kg/m2 (overweight), diastolic blood pressure of 84 mmHg (prehypertension), and glucose levels of 115 mg/dL (prediabetes range). The client has a 2.5% risk of heart disease, 1.7% risk of stroke, 3.4% risk of diabetes, and 1.4% risk of heart failure within 5 years based on current metrics. Maintaining regular physical activity and a healthy diet are recommended to improve metrics and lower disease risks over
This document provides information about an interval training program called LifeSprints developed by Dr. Manny, an exercise physiologist. The program involves 5 minutes of warm-up, followed by intervals of 8 seconds of high-intensity sprinting and 12 seconds of lower intensity recovery repeated for 20 minutes, finishing with a 5-minute cool down. Studies showed those doing LifeSprints improved cardiovascular fitness more and lost more fat compared to those doing traditional longer moderate exercise, despite spending less time exercising. The document provides guidelines for safely getting started with the LifeSprints program.
The document discusses obesity statistics in the US and the benefits of an active lifestyle. It provides recommendations for aerobic, strength, and flexibility training, including frequency, intensity, and duration. It also covers monitoring heart rate, healthy weight loss goals, how the body burns calories at different intensities, and measuring results beyond just scale weight. Maintaining an active lifestyle requires clearly defining goals, surrounding yourself with support, and committing to change habits over the long term.
This document discusses cardiovascular fitness and disease. It defines cardiovascular fitness as the ability of the heart, lungs and blood vessels to function efficiently during exercise. Regular physical activity benefits the cardiovascular and respiratory systems by reducing risk factors for cardiovascular disease like high blood pressure, cholesterol, obesity, and stress. The document provides information on monitoring heart rate and blood pressure, and outlines principles for improving cardiovascular fitness through aerobic exercise following the FITT formula of frequency, intensity, time and type of exercise.
The document is a personal wellness report for Mohammed dated September 12, 2011. It includes biometric test results, lifestyle assessments, and recommendations. Key information includes: biometric tests were not completed so health age and wellness score were not calculated; biometric results show BMI of 28.6, blood sugar of 111, and cholesterol levels; lifestyle assessments show Mohammed meets recommendations for physical activity, fruit/vegetable intake, tobacco use, sleep, and alcohol use but could improve stress levels; top recommendations are to increase physical activity, fruit/vegetable intake, and stop tobacco use.
Ann Hall's talk at Cardinus' US Ergonomics Forum 2016 on the phenomenon of sit-to-stand desks and their use within organisations to limit their exposure to health risk.
In this presentation, Ann Hall of BakkerElkhuizen, Corporate Wellness and Ergonomics Specialist, shows us why companies should invest in sit-to-stand desks, how long employees should be using them for, how to get employees to use the desk as well a great deal of statistics and information to support these claims.
To find out more about BakkerElkhuizen technology, and their sit-to-stand desk, head to their website: https://www.bakkerelkhuizen.com/
To get discover how Cardinus' software solutions can help to implement your office ergonomics policies, go to our website here: http://www.cardinus.com/
The document discusses the benefits of regular exercise. It outlines five components of physical fitness: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. It provides examples of how daily exercise can prevent disease, control weight, and lead to a longer life. Specific benefits mentioned include reduced risk of heart disease, diabetes, and colorectal cancer. The document encourages incorporating exercise into one's daily routine through activities like sit-ups and jogging with a friend.
1) Exercise programming for older adults aims to maintain independence through activities of daily living and should focus on what older adults are capable of rather than limitations.
2) The older adult population is growing rapidly and will continue to do so, increasing the need for exercise programs tailored to seniors.
3) Strength training provides significant benefits to older adults by increasing strength and lean mass, improving mobility and independence, reducing bone loss, and preventing chronic disease. Programs should focus on functional exercises and progress slowly.
The document discusses stress in the workplace and unemployment and provides solutions for reducing stress through exercise, nutrition, relaxation techniques, and lifestyle changes. It defines stress and its physical, emotional, and behavioral symptoms. It then discusses specific stressors in the workplace and unemployment and provides coping strategies. Finally, it recommends a moderate exercise program, healthy eating plan, stress reduction exercises, and maintaining a happy environment to reduce stress.
The document discusses a pre-test for understanding concepts about physical education and fitness. It contains 6 statements about physical education that the reader is asked to agree or disagree with by drawing a heart or sad face under the corresponding column. It also contains an activity assessing the reader's knowledge of physical fitness terms and the importance of healthy lifestyle. The reader is asked to complete a self-assessment at the end to evaluate what they have learned from exploring the module.
Cross training offers a variety of benefits for fitness and fat loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your losing weight more bearable.
Tips to lose fat : WAC presentation for MBAAmar Girdhar
This document discusses various health risks associated with obesity such as high blood pressure, diabetes, heart disease, joint problems, sleep apnea, and certain cancers. It then outlines the thermic effect of different macronutrients, noting that protein and coconut have the highest effect. The document recommends incorporating dropset exercises into workouts to further increase calorie burning. It provides sources for additional information on topics like the thermic effect, benefits of full body workouts, role of breakfast in weight management, sleep needs, effect of fish oil on fat loss, impact of casein vs whey protein, and weight loss related to caffeine and green tea.
Urbanization has been linked to a global increase in the prevalence of overweight and obesity among adults and children in all regions of the world. By 2030, the combined effect of a wider availability of high calorie food products and sedentary conditions associated with urban living, could contribute to a 75% increase in the prevalence of overweight and obesity among adults ages 20 years and older worldwide.
In hub cities, such as Accra, Ghana, urban residents have become more vulnerable to unhealthy weight gain due to consumption ofenergy-dense processed foods, late working hours, and greater alcohol consumption. Rising trends in overweight and obesity have also been observed in India in the recent past, mostly in urban areas and among adults. The prevalence of overweight and obesity has been documented to be 28% in urban Delhi, and was higher among females than males. Higher income adults in Indian urban areas also have higher rates ofoverweight and obesity (32.2% among males, 50% among females) than the middle classes (16.2% males, 30.3% females), lower socio-economic groups (7.0% males, 27.8% females), followed by those living in urban slums (1.0% males, 4.0% females). Visit us @http://bit.ly/34vvZPf
The document discusses fitness and nutrition goals, including stopping smoking, getting fit, and losing weight. It provides tips for weight management, such as consuming fewer calories than burned and eating smaller, more frequent meals. The document also covers body mass index (BMI) and recommended BMI and body fat percentages. Overall, it emphasizes setting realistic fitness and nutrition goals and exercising regularly for weight management.
Similar to Exercise Prescription For Diabetes (20)
Chair, Benjamin M. Greenberg, MD, MHS, discusses neuromyelitis optica spectrum disorder in this CME activity titled “Mastering Diagnosis and Navigating the Sea of Targeted Treatments in NMOSD: Practical Guidance on Optimizing Patient Care.” For the full presentation, downloadable Practice Aids, and complete CME information, and to apply for credit, please visit us at https://bit.ly/4av12w4. CME credit will be available until June 27, 2025.
Why Does Seminal Vesiculitis Causes Jelly-like Sperm.pptxAmandaChou9
Seminal vesiculitis can cause jelly-like sperm. Fortunately, herbal medicine Diuretic and Anti-inflammatory Pill can eliminate symptoms and cure the disease.
Hemodialysis: Chapter 8, Complications During Hemodialysis, Part 2 - Dr.GawadNephroTube - Dr.Gawad
- Video recording of this lecture in English language: https://youtu.be/FHV_jNJUt3Y
- Video recording of this lecture in Arabic language: https://youtu.be/D5kYfTMFA8E
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Hemodialysis: Chapter 8, Complications During Hemodialysis, Part 3 - Dr.GawadNephroTube - Dr.Gawad
- Video recording of this lecture in English language: https://youtu.be/pCU7Plqbo-E
- Video recording of this lecture in Arabic language: https://youtu.be/kbDs1uaeyyo
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
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Exploring Alternatives- Why Laparoscopy Isn't Always Best for Hydrosalpinx.pptxFFragrant
Not all women with hydrosalpinx should choose laparoscopy. Natural medicine Fuyan Pill can also be a nice option for patients, especially when they have fertility needs.
Ventilation Perfusion Ratio, Physiological dead space and physiological shuntMedicoseAcademics
In this insightful lecture, Dr. Faiza, an esteemed Assistant Professor of Physiology, delves into the essential concept of the ventilation-perfusion ratio (V˙/Q˙), which is fundamental to understanding pulmonary physiology. Dr. Faiza brings a wealth of knowledge and experience to the table, with qualifications including MBBS, FCPS in Physiology, and multiple postgraduate degrees in public health and healthcare education.
The lecture begins by laying the groundwork with basic concepts, explaining the definitions of ventilation (V˙) and perfusion (Q˙), and highlighting the significance of the ventilation-perfusion ratio (V˙/Q˙). Dr. Faiza explains the normal value of this ratio and its critical role in ensuring efficient gas exchange in the lungs.
Next, the discussion moves to the impact of different V˙/Q˙ ratios on alveolar gas concentrations. Participants will learn how a normal, zero, or infinite V˙/Q˙ ratio affects the partial pressures of oxygen and carbon dioxide in the alveoli. Dr. Faiza provides a detailed comparison of alveolar gas concentrations in these varying scenarios, offering a clear understanding of the physiological changes that occur.
The lecture also covers the concepts of physiological shunt and dead space. Dr. Faiza defines physiological shunt and explains its causes and effects on gas exchange, distinguishing it from anatomical dead space. She also discusses physiological dead space in detail, including how it is calculated using the Bohr equation. The components and significance of the Bohr equation are thoroughly explained, and practical examples of its application are provided.
Further, the lecture examines the variations in V˙/Q˙ ratios in different regions of the lung and under different conditions, such as lying versus supine and resting versus exercise. Dr. Faiza analyzes how these variations affect pulmonary function and discusses the abnormal V˙/Q˙ ratios seen in chronic obstructive lung disease (COPD) and their clinical implications.
Finally, Dr. Faiza explores the clinical implications of abnormal V˙/Q˙ ratios. She identifies clinical conditions associated with these abnormalities, such as COPD and emphysema, and discusses the physiological and clinical consequences on respiratory function. The lecture emphasizes the importance of understanding these concepts for medical professionals and students, highlighting their relevance in diagnosing and managing respiratory conditions.
This comprehensive lecture provides valuable insights for medical students, healthcare professionals, and anyone interested in respiratory physiology. Participants will gain a deep understanding of how ventilation and perfusion work together to optimize gas exchange in the lungs and how deviations from the norm can lead to significant clinical issues.
1. Exercise Prescription For Diabetes Your Moderate Exercise Program Robert Goldstein MS; Your Optimum Program Getting Started 7 Major Components of Fitness 1) Warm up 2) Cardiovascular Fitness 3) Muscular Strength 4) Flexibility Fitness 5) Balance 6) Cool Down 7) Body Composition
2. Benefits Of Moderate Exercise And Diabetes Benefits Of Exercise 1) Weight Loss 2) Lower Blood Pressure 3) Reduce Risk for Heart Disease 4) Improve Cholesterol Ratios 5) Control Blood Sugar 6) Reduce Back and Joint Pain 7) Improve Balance 8) Reduce Medications 9) Increase Self Confidence 10) Reduce Risk For Fall
3. Moderate Exercise Defined ACSM Definition Activities that are 3 to 6 mets in intensity, Walking 1 mile between 15 and 23 minutes. Biking between 15 and 90 Watts. Activity in an 11 to 13 RPE range.
4. Warm Up 1) Reduce risk for injury 2) Gradual increase of pressure and heart rate. 3) Increases circulation in legs. 4) Warms Muscles. 5) Types of Warm up Light Walking Light Cycling Balance Exercise Movement and Light Stretching 5 to 10 minutes
5. Cardiovascular Fitness 1) The heart, lungs and blood vessels deliver adequate supply of oxygen to large working muscles. 2) Also called aerobic fitness uses the oxygen pathway. 3) Examples- Walking, Cycling, Swimming, , Recumbent Step Machine. 4) Perform 3 to 5 times a week. May be done in short bouts or duration.
6. The Heart The Heart is a Muscle 1) Divided into four chambers. Two upper Atria. Two Lower Ventricles. 2) Right Atrium receives de oxygenated blood sends the blood to the right ventricle and to the lungs to re oxygenate. 3) Blood come back through the left Atria and goes to the left ventricle and pumped to working muscles.
7. Muscular Strength and Endurance Strength Training 1) Helps to maintain lean body weight and muscle mass. 2) Perform 2 to 3 times a week with a day rest in between. 3) Light Dumbbells, Thera- Band, rubber tubing. 4) Exercise within range of motion without pain or excessive weight. 5) Start with one set of 10 until mastered and increase to two sets. 6 ) Extremely important and helpful in reducing blood sugar.
8. Flexibility 1) Flexibility Decreases after the age of 25. Increasing risk for injury. 2) The biggest reason for missing work after the common cold is low back pain. Stretching 1) Best when muscles are warm; during and after workout. 2) Static Stretching. Holding Stretch for 30 seconds on each side. 3) Only stretch to comfortable range of motion increasing as muscle allows.
9. Cool Down 1) Brings Blood Pressure and Heart rates down gradually. 2) Aids in preventing muscle stiffness or soreness. 3) Prevents pooling of blood and promotes adequate flow to muscles and heart. Increases circulation. Slow Walking Stretching Slow Movement
10. Balance and Reducing Fall After age 50 we lose 1% of lean body weight per year or 10% per decade. Fall Statistics For CC County 1) 108 Deaths 2002 to 2004 for people over 65. 2) 6667 hospitalizations for people over 65. 3) Average cost of hospitalization $52,447 4) 1 out of every 5 hip fractures dies within a year and each fall becomes indicator for more falls. 5) The time to act is immediately. The fierce urgency of now.
11. How to Reduce Fall 1 ) Start Exercise Program. Maintain muscle and bone density. 2) Have your eyes checked. 3) Reduce hazards in home. 4 )Use assistive devices. Minimal Transfers. 5) Check Medications and if you get week or dizzy.
12. Blood Sugar Levels for Exercise American College of Sports Medicine Type 1 insulin dependent should be 120 or above and below 250 before and after exercise.. Type 2 should be above 100 and below 300 before and after exercise. Goal is to avoid hypoglycemia for people who exercise. If your number is close to either the high or the low end it is recommended that you test in the middle to avoid hypo or hyperglycemia. Light snack as crackers, rice cakes, pretzels are of low caloric content and can help raise blood sugar.
13. How Hard do I Need to Work A great question 1) Very individual prescription. 2)Heart rate % method 220 minus age. Safety is number one concern. 3) Full evaluation of your medical history, medications, surgeries and orthopedic conditions. 4) Doctors approval and contraindications. 5) The good news, you can exercise even if you don’t think you can and if you never did before.
14. Intensity Exercise Prescription 1) Mode – Type of exercise. Determined on an individual basis. 2) Intensity – How hard do I work. Workload. Starting low and graduating when perfecting current intensity. 3) Duration – How long. Also based on individual needs. Short bouts to start.
15. Rated Perception Of Exertion and Meds 1) Beta blockers, Alpha blockers, Calcium Channel and Diuretic Medications blunt heart rate and blood pressure. 2) With this in mind heart rate end blood pressure will not be the best indicator of how hard you work. RPE Borg Scale 6 7 very Very Light 8 9 very light 10 11fairly light 12 moderate 13 somewhat hard 14 15 hard 16 17 very hard 18 19 very very hard 20
16. Other Methods of Rating Intensity 1) The talk test- You should be able to carry on a conversation while exercising. The Reggie test – Get a 4 month old puppy and work until exhaustion 2) Evaluating Range of Motion. Stopping when feeling pain. 3) The no pain no gain mentality is not appropriate. You should not feel pain. 4) If you are feeling pain you are possible hurting yourself and preventing improvement.
17. Body Composition Body Composition and Risk for Heart Disease. 1) Body Mass Index. 2) Body Fat Percentage. 3) Waist Hip Ratio. 4) Circumference Measurements
18. BODY MASS INDEX Classification for Disease and Risk Based on Body Mass Index and Waist Circumference. Disease Risk Relative To Normal Weight and Waist Circumference BMI Men < 40” Men >40” Woman < 35” Woman > 35” ___________________________________________ Under Weight < 18.5 Normal Weight 18.5 to 24.9 Overweight 25 to 29.9 High High 1 30.0 to 34.9 High Very High 2 35.0 to 39.9 Very High Very High 3 > 40 Extremely High Extremely High Keep in mind that BMI is a quick snapshot for large populations but does not take into account fat-free density and skeletal mass. Calculate your BMI at the following site:
19. Waist Hip Ratio Waist to Hip Norms for Men and Woman Disease Related to Obesity The knowledge of waist hip ratio and reduction of even small amounts of abdominal fat plays a huge part in risk factor reduction for diabetes and heart disease. To determine the waist hip ratio you divide the waist circumference by the hip circumference. Example if your waist is 34’ and your hips are 37’. Your waist hip ratio will be 0.92. Age Low Moderate High Very High ______________________________________________________ Men 30 to 39 0.84 0.84 to 0.91 0.92 to 0.96 > 0.96 40 to 49 0.88 0.88 to 0.95 0.96 to 1.00 > 1.00 50 to 59 0.90 0.90 to 0.96 0.97 to 1.02 > 1.02 Woman 30 to 39 0.72 0.72 to 0.78 0. 0.79 to 0.84 > 0.84 40 to 49 0.73 0.73 to 0.79 0.80 to 0.87 > 0.87 50 to 59 0.74 0.74 to 0. 81 0.82 to 0.88 > 0.88
20. Weight Loss Taking it Slow How Weight Loss Works . 1) Negative caloric expenditure. 2) Negative expenditure thru diet and exercise. 3) 3500 calories one pound. 1 pound a week is a reasonable weight loss. 4) Eliminate about 250 calories per day thru diet 5) Another 250 calories through exercise.
21. How Can I Start Stages of Change Pre-Contemplation Contemplation Action: The Fierce Urgency of Now!! Maintenance Relapse
22. Smart Goals KISS Specific Measurable Attainable Realistic Timely
24. Pre and Post Exercise Blood Sugar Averages 1 Year Pre exercise 140 Post Exercise 100
25. Exercise Met Levels Start and 20 Sessions On Treadmill Starting Session 1.4 MPH 0% Grade 20 Sessions 2.9 MPH 0% Grade 48% Increase in Workload
26. First Session and 20 th Session Aerobic Time Minutes Session One 9 Minutes Total 3 Minutes Bike 3 Minutes Treadmill 3 Minutes Bike Session Twenty Total Time 29 Minutes 14 Minutes Bike 15 Minutes Treadmill 300% increase
27. Abe and Arline Aronowitz A Testimonial Exercise Prescription For Diabetes[1].ppt
28. Thank You Very Much Ready eXercise Robert Goldstein MS Exercise Physiologist readyexercise.com 925-457-5346