Hi, I'm Mark Abel, associate professor of kinesiology at the University of Kentucky.
I have experience in designing resistance training programs for a
variety of populations. In addition, I've taught a number of academic courses in
exercise program design. This video is an introduction to a series of educational
exercise videos to enhance physical activity in individuals with varied
ability levels. This resource is a product of Project CHEER, a Centers for
Disease Control disability and health branch funded initiative with
partnerships at the Department of Behavioral Health Division for
developmental and intellectual disabilities, Kentucky Department for
Public Health and the Human Development Institute at the University of Kentucky.
Our goal is to provide you with strategies and resources to meet the
recommended physical activity guidelines and achieve the associated health
benefits. The physical activity guidelines are for all of us but it's
important to remember to be active at your individual level and that every bit
of movement counts. Everyone should engage in regular
physical activity according to their ability levels and should avoid
inactivity no matter what limitation or barrier you might have. Please consult
your doctor about the amounts and types of physical activity that are
appropriate for your abilities. And so now I'd like to briefly discuss the
physical activity guidelines for all adults starting with aerobic activity.
Regarding aerobic activity, all adults should should perform at least two and a
half hours, that's about a hundred and fifty minutes per week, of
moderate-intensity aerobic activity. Moderate intensity is anything that
noticeably increases your heart rate. Examples of that would be brisk walking
or wheeling yourself in a wheelchair. Another way to interpret this
recommendation is to perform 30 minutes of moderate intensity aerobic activity
on five days per week. In addition, if you prefer vigorous-intensity aerobic
activity the recommendation is to perform about 75 minutes of vigorous
intensity aerobic activity. Examples of this include jogging or playing
wheelchair basketball. So, you can achieve the
recommendation by performing 20 to 25 minutes of vigorous intensity aerobic
activity on three or more days per week. And vigorous intensity is defined as
anything that noticeably increases your heart rate and your breathing rate. It's
important to note that you can achieve these recommendations with a combination
of moderate and vigorous intensity activity. So you might perform maybe
three days of moderate intensity activity and one or two days of vigorous
intensity activity. An additional point is that you should perform this moderate
or vigorous intensity activity in ten minutes or more. And now, I'd like to
briefly describe the recommendations for resistance training. Resistance training
is defined as any activity of moderate high intensity that engages major muscle
groups in the body and these muscle groups include the shoulders, chest, back
and legs. Now the equipment used for some of these exercises might include typical
fitness center equipment like dumbbells and kettlebells, but some of the
equipment that we're going to use in the exercise videos include things you can
find at home, which might include elastic tubing soup cans or milk jugs. There's a
couple important points to note with regard to strength training.
The first is progression. It's important that you start with the easiest exercise
in a given video and if you find that to be too easy simply move on and perform
the next most challenging exercise. The second point is breathing. We'll teach
you how to breathe and when to inhale and exhale for each particular exercise,
but if you ever forget, just remember to breathe.
Next is listen to your body. With exercise there's good types of pain and
there's bad types of pain. Good pain includes a mild burn that you might
experience during the exercise or some mild soreness after, but there's also bad
types of pain which might include sharp pains that you might experience. If you
feel sharp pains, please stop performing the exercise at that time and consult
with a healthcare professional. With regard to the soreness, you should expect
some mild soreness for about one to two days after exercise, and this soreness is
can often be alleviated some light activity, performing
stretching or even some foam rolling to help alleviate that pain.
For more information and to learn more about Project CHEER, go to wellness4ky.org
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