Best Weight Loss Diet Plans to Lose Weight Fast ~Exercise Module 4

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Exercise and Heart Rate

       Exercise and Injuries

           Dr. Kevin Huffman

   American Bariatric Centers™


 

 

Learning Objectives

  • Determining heart rate during exercise
  • When Injuries Occur
  • Treating Injuries with RICE
  • Activity

 

Heart Rate

  • To measure your heart rate feel you pulse for 15 minutes and multiple by 4.
  • You can measure your pulse at your radial artery in your wrist near the thumb or at your carotid artery near your jaw.

 

Exercise and Heart Rate

  • Aerobic activities can strengthen your heart. For an activity to be considered ‘aerobic’, it must be performed at an intensity that makes the heart work harder than it normally does. The intensity of an activity can be estimated using heart rate. Calculate the heart rate in the space provided.

 

  • Calculate the heart rate. Subtract your age in years from 220 to estimate your maximum heart rate. 220 – My Age = Max HR .
  • Multiply your maximum heart rate by 60% to find the lower limit of your aerobic intensity and by 90% to find the upper limit.
  • Maximum heart rate X .60 = beats/minute
  • Maximum heart rate X .90 = beats/minute
  • For the best heart strengthening effects, your heart rate during an aerobic activity should be between these two numbers. Exercising continuously for 20 minutes, 3 days per week is the best way to improve your heart fitness. Exercising longer (30 – 60 minutes) is more helpful for weight reduction.

 

When Injuries Occur

  • If an injury causes radiating or severe pain and makes moving the affected body part difficult, and/or if swelling or numbness occur, see your physician as soon as you can.
  • For pain that develops gradually, REST. Stop exercising for a few days to let your muscles recover. Remember the following tips for treating minor pain and injuries:

 

Treating Injuries with RICE

  • R: Rest the injured area
  • I: Ice. Cold reduces swelling and relieves pain. Keep ice on an injured area for 10 – 20 minutes. (Ice left on longer than 20 minutes can damage the skin and nerves.) Reapply every 1 hour for 48 hour, then you can apply heat after 48 hours.
  • C: Compression
  • A towel/elastic bandage wrapped around the injured area helps reduce swelling and bruising.
  • E: Elevation
  • If you injure a limb, prop up the leg or arm to reduce swelling. Do not use heat! Heat increases blood flow and makes swelling worse. When swelling decreases (usually within 48 hours), use heat (20 — 30 minutes, a few times a day, to relieve pain, relax the muscles, and reduce stiffness).
  • Once you’re pain free, resume exercising lightly, include flexibility exercises in your program and gradually increase your activity level over the course of 2 — 3 weeks. To prevent reinjury, determine what originally caused your injury and correct the problem, if possible.

 

Activity

  • Increase your walking program to a 15 minute walk, 4 times per week. If you’re already at this level, try a 20 minute walk, 4 times weekly. Remember to warm up and cool down. On the days you don’t plan to walk, do at least two stretching exercises and continue to do the activities you started during Lesson # 1. To assure that you are benefiting from the walking program, take your heart rate before, during and after your walking routine.
  • Here’s how to calculate your heart rate. Count your pulse for 15 seconds. (To locate your pulse, gently press your index and middle fingers on your neck just under your jaw. Slowly slide your fingers toward the middle of your neck until you feel a pulse.) Multiply that number by four to determine your beats per minute. This number is your heart rate.
  • Try to achieve a heart rate between your personal lower and upper maximum heart rate that you calculated in the previous slide. lf your heart rate is below the lowest number, try walking a bit faster to increase the intensity of your walk (and your heart rate). If your heart rate is above the highest number, decrease the intensity of your walk to lower your heart rate.

 

Review Questions

To determine your maximum heart rate, subtract your age from what number?

–1. 550

–2. 440

–3. 330

–4. 220

 

To calculate your upper limit of aerobic intensity multiple you maximum heart rate by?

–1.   .60

–2. .70

–3. .80

–4. .90

 

To calculate your lower limit of aerobic intensity multiple you maximum heart rate by?

–1.   .60

–2. .70

–3. .80

–4. .90

What does the RICE mnemonic stand for.

–1. Rest

–2. Ice

–3. Compression

–4. Elevation

             Thank You

             Dr. Kevin Huffman

             American Bariatric Centers™

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