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AEROBIC EXERCISES
Kristofferson G. Mendoza, PTRP Department of Physical Therapy College of Allied Medical Professions University of the Philippines Manila
Learning Objectives
At the end of the session, students should be able to Determine the components of an aerobic exercise program Apply principles of a conditioning program for patients with
Coronary Artery Disease Stroke and/or history of Hypertension Peripheral Vascular Disease COPD Diabetes Mellitus Well population
Objectives
Determine criteria for initiating an exercise session for different clients / patients. Decide when to terminate an exercise session based on established protocols and guidelines
Background Knowledge
Cardiovascular physiology Exercise physiology Muscle physiology Knowledge of different conditions presenting with impaired aerobic capacity
Endurance
Ability to work for prolonged periods of time and resist fatigue Types
Cardiovascular endurance
Cardiorespiratory fitness, aerobic endurance aerobic power Ability to perform large muscle dynamic exercises More of a general total body endurance
Muscle endurance
Local muscle endurance Ability of a muscle group to perform repeated contractions over a period of time without fatigue
Intensity
Overload principle
Stress on an organism is greater than the one regularly encountered during daily life Exercise must be above the training stimulus threshold for adaptation to occur
stimulus that elicits a training or conditioning response
Specificity principle
Adaptations in metabolic and physiologic systems depending on the imposed demand
Intensity
Quantifying intensity
Heart Rate VO2 Max Rating of Perceived Exertion
Intensity
Heart Rate
Maximum Heart Rate = 220 - age
Karvonens Formula
Target Heart Rate = RHR + (MHR - RHR) (60-80%)
For UE work
Maximum Heart Rate = 220 age - 11
Intensity
Rating of Perceived Exertion Useful for patients with heart rate suppressors e.g. Beta blockers Original Revised
Intensity
Intensity
Rating of Perceived Exertion Revised version ( 0-10 )
Intensity
Intensity
Exercising at a high intensity elicits a greater improvement of the VO2 max The higher the intensity, the longer the exercise intervals, the faster the training effect Exercising at high intensities increases the risk for CV complications and musculoskeletal injury Maximum oxygen consumption (VO2 Max) BEST measure of exercise intensity
Intensity
Goal Achievement of intensity
60-90% MHR OR 50-85% VO2 Max Beginners: 50-60% VO2 Max Average: 60-70% VO2 Max Fit: 75-85% VO2 Max
Duration
Dependent on Total work performed Intensity Frequency Fitness level HIGH intensity LOW intensity SHORT duration LONG duration
Duration
Poor functional capacity
5 - 10 minutes
Beginners
10 - 20 minutes
Average
15 - 45 minutes
Fit
30 60 minutes
Duration
Moderate to Minimal intensity 20 30 minutes High intensity 10 15 minutes Exercise longer than 45 minutes increases the risk for musculoskeletal complications
Frequency
Dependent on the health and age of the individual LOW intensity HIGH intensity HIGH frequency LOW frequency
Frequency
POOR
Daily
Beginner
Every other day
Optimal frequency
3-4 times a week 2 times a week does not generally evoke CV changes for well population Increase in frequency beyond optimal range, increases risk for musculoskeletal complications 30-45 mins 3x a week protects against CV disorders
Frequency
3 5 sessions / week Greater than 5 METS Daily or multiple daily sessions Less than 5 METS
Mode
Large muscles Rhythmic Long duration Lower extremity versus Upper extremity exercise
Mode
Lower Extremity
Larger muscle mass Higher VO2 max HR increases linearly as a
Upper extremity
Smaller muscle mass Lower VO2 max than LE
function of increased workload / VO2 max HR plateaus just before maximal VO2 max Systolic BP increases Diastolic BP remains the same
EXERCISE PROGRAM
Warm-up
Muscle temperature Nerve conduction velocity Vasodilation Adaptation of respiratory centers Venous return
Warm-up
Components
Graduated low intensity warm-up (5-10 minutes) of total body movement
HR increase 20bpm
Flexibility exercises
Warm-up
Should NOT cause fatigue Decreases
Risk for ECG changes (arrythmias) Musculoskeletal disorder
Aerobic exercise
Continuous Interval Circuit Circuit-interval
Continuous
Submaximal and sustained Achievement of the steady state Duration: 20 60 minutes Intensity: 60 85% VO2 Max Most effective in increasing endurance for healthy individuals
Continuous
Two types: Intermediate Slow Distance
20-60 minutes continuous exercise Most commonly used for managing weight
Interval
Designed to improve strength and power more than endurance Incorporates recovery after continual exercise Useful for beginners work - rest - work
Interval
Exercise period is followed by rest interval
Rest relief (Passive recovery) Work relief (Active recovery)
1 : 1.5 work interval allows the succeeding exercise interval to begin before recovery is complete
Interval
Aerobic Interval Training For patients with poor CV fitness 2-15 minutes at 50-80% functional capacity Anaerobic Interval Training For patients with high CV fitness 30 sec 4 minutes at 85-100% functional capacity Usually results in greater lactic acid concentrations
Circuit
Series of exercise activities Several exercise modes Improves both strength and endurance
Circuit interval
Stresses both aerobic and anerobic systems Delays the need for glycolysis and lactic acid production
Cool-down
Prevents
Pooling of blood Post-exercise syncope Ischemia, arrythmias, and other complications
Cool-down
Length of cool-down phase proportional to intensity and length of the conditioning phase Typical 30-40 aerobic exercise period
Warrants a 5-10 minute cool-down phase
Coronary Artery Disease Stroke and/or history of Hypertension Peripheral Vascular Disease COPD Diabetes Mellitus Well population
In patient phase
3 - 5 days Objectives
Initiate early return to independence Prevent deleterious effect of bed rest Help allay anxiety and depression Promote risk factor modification
In patient phase
Role of PT
Sit- to- stand 1-3 days post-op Orthostatic challenge to the CV system 3-5 days post-op Low-level exercise program (1-3 METS)
In patient phase
Exercise recommendations Intensity
2-3 METS progressing to 3-5 METS by d/c RPE < 13 (6-20) Post-MI: HR <120 bpm or RHR + 20 bpm To tolerance, if asymptomatic
In patient phase
Exercise recommendations Duration
Begin with intermittent bouts lasting 3-5 minutes, as tolerated Rest periods can be slow walk or complete rest Attempt 2:1 exercise/rest ratio
Frequency
Early mobilization: 3-4 times / day (days 1-3) Later mobilization: 2 times/day (beginning on day 4) with increased duration
In patient phase
Exercise recommendations Mode
ADLs Selected arm and leg exercises Early supervised ambulation
Out-patient phase
Initiated 6-8 weeks upon discharge Objectives
Improve functional capacity Promote early return to normal activity Promote positive lifestyle changes
9 METS functional capacity: suggested exit point Weaned from continuous monitoring to selfmonitoring
Out-patient phase
Exercise recommendations Intensity: 40-60% MHR Duration: Initial 10-15 minutes, Target 30-60 minutes Frequency: 3 4 times / week Mode: Continuous / Circuit interval
Walking, treadmill, cycle ergometer
Maintenance phase
3 - 6 months post-cardiac patient Objectives
Maintenance of function Compliance with exercise program Risk factor modification
Entry-level criteria
Functional capacity of 5 METS Clinically stable angina Medically controlled arrhythmias during exercise
Maintenance phase
Exercise recommendations Intensity
40-75% MHR
Duration
45 minutes to tolerance / session
Frequency
3 5 days / week
Mode:
Continuous / Interval
COPD
Keep the exercise intensity low and gradually increase over time Reduce intensity if symptoms occur Mind the environment Use of supplemental oxygen / bronchodilators Breathing exercises Walking strongly recommended
COPD
Exercise recommendations Intensity: low intensity, adjust according to patients response Duration: maximal limits tolerated by the symptoms Frequency: 3 5 times / week; if reduced functional capacity , daily Mode: walking, staionary cycling progress with upper body resistive exercises
Diabetes Mellitus
Exercise improves glucose control and circulation Reduces cardiovascular risk Assists in weight control Reduces stress Patients should undergo exercise testing prior to initiation of an exercise program
Diabetes Mellitus
Exercise recommendations Intensity: 50 80% HR Reserve Duration: 20 60 minutes Frequency: 3 4 /week Mode: walking, treadmill, stationary cycle
Diabetes Mellitus
Considerations Monitor glucose levels prior to and following exercise
Should exercise with glucose level between 100 200 mg /dl Have carbohydrate snack readily available during exercise
Diabetes Mellitus
Do not exercise alone Avoid exercising body part injected by insulin Do not exercise patients with poorly controlled complications Do not exercise in extreme environmental temperatures Late-onset hypoglycemia can occur up to 48 hours following exercise especially when beginning or modifying program
Diabetes Mellitus
Ingest 20 30 grams of additional carbohydrates if pre-exercise glucose is <100 mg/dl Avoid valsalva and jarring/pounding activities Monitor for signs of autonomic neuropathy (hypoglycemia / hyperglycemia) Proper feet care Limit WB activities for patients with peripheral neuropathy
Well Population
Mode Season
Well Population
Mode Long Slow Distance training Pace / Tempo Interval Repetition Fartlek
Duration
Training distance > race distance Lasts from 30 minutes 2 hours
Frequency
1-2 per week
Conversation exercise
Pace / Tempo
Intensity: At the lactate threshold or slightly above the race pace Duration: 20 -30 minutes Frequency: 1 -2 / week Threshold training
Pace / Tempo
Benefits Develops race pace Enhance body to sustain exercise Increases running economy Increases lactate threshold
Interval
Intensity: Close to the VO2 Max Duration: 3 5 minutes; Work/Rest ratio 1:1 Frequency: 1 2 / week Benefit
Increase VO2 max
Repetition
Intensity: Greater than VO2 Max Duration: 30 90 seconds; Work/Rest ratio 1:5 Frequency: Once a week High reliance on anaerobic metabolism Benefits
Increases running speed High capacity for anaerobic metabolism Beneficial for final kick / push
Fartlek
Intensity: Varies between LSD and pace Duration: 20 60 minutes Frequency: Once a week Benefits
Challenges all the system Increases VO2 max Reduce boredom Increases lactate threshold Increases running conomy
Sports Season
Season
Off-season (Base training) Preseason In season (Competition) Postseason (active rest )
Objective
Develop sound conditioning base Improve factors important to aerobic endurance and performance Maintain factors
Freq
5-6
Duration
Long
Intensity
Low-mod
6-7
5-6
Recovery
3-5
References
Rothstein, J.M., Roy, S.H., & Wolf, S.L. (2005). The rehabilitation specialists handbook. Philadelphia: F.A. Davis. Whaley, M.H., Brubaker, P.H., & Otto, R.M. (2005). ACSMs guidelines for exercise testing and prescription. Philadelphia: Lippincott Williams & Wilkins. Kisner, C., & Colby, L.A. (2007). Therapeutic exercise: Foundations and techniques. Philadelphia: F.A. Davis. Seigelman, R.P., & O Sullivan, S.B. (2006). National physical therapy examination review and study guide. Philadelphia: International Education Resources. Encabo, Michelle. 2008. Powerpoint presentation on Aerobic Exercise. UP-CAMP Basco, Mmark David. 2009. Lecture Notes on Aerobic Exercise. UPCAMP
THANK YOU
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