肥胖人群的运动知识~~

jacky

Exercise in Obesity
Aka: Exercise in Obesity, Obesity Management with Exercise

• See Also
  
  • Obesity Management
  • Exercise
    
• General
  
  • Choose activities that use large muscle groups
  • Maximize total energy expenditure
  • Goal: Exercise at least 30-45 minutes/day,5-7 days/week
    
    • Start slowly by committing to 5 minutes per day
    • Increase in 5 minute increments every 1-2 weeks
    • May split activity into 10 minute increments
      
  • Aerobic intensity
    
    • Identify maximum Heart Rate (220-age)
    • Maintain Heart Rate in goal range during Exercise
      
      • Initial Heart Rate goal: 40-60% of maximum
      • Long-term Heart Rate goal: 50-75% of maximum
        
    • As fitness improves, Exercise efficiency improves
      
      • Greater Exercise performed at same Heart Rate
      • May result in weight loss plateau
      • Respond with increased duration or intensity
      • Weight maintenance requires Exercise
        
        • 60 minutes of moderate Exercise daily
        • 20-30 minutes of vigorous Exercise daily
          
    • Example
      
      • Forty year old calculated maximum Heart Rate: 180
      • Starts with Heart Rate goal up to 110 (60%)
      • Work up to Heart Rate goal of 135 (75%)
      • Initially might walk at normal pace to reach target
      • As fitness improves, brisk walk needed for target
        
• Precautions
  
  • Prevent hyperthermia
    
    • Stay hydrated for Exercise
    • Do not over-dress
      
  • Avoid overuse and repetitive motion injury
    
    • Cross-train with variety of activites
    • Avoid high-impact activities (e.g. Running)
      
• References
  
  • Whaley (2006) ACSM's Guidelines for Exercise
    

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