Too Fit to Quit

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Archive for the 'Obesity' Category

Does lung disease prevent you from exercising?

There are two types of lung disease:

 

Restrictive lung disease is when lung tissue is dysfunctional, decreasing one’s ability to expand the lungs. Causes of restrictive lung disease include neuromuscular disease, fractured ribs, and obesity.

 

Obstructive lung disease is when lung tissue is normal, however, flows are restricted. The major obstructive lung diseases are asthma, chronic bronchitis, and emphysema. “These diseases are characterized by chronic inflammation (causes primarily by smoking, although in the case of asthma may be caused by environmental irritants) and airway obstruction via mucus production” (NASM 407).

 

So what can you do if you have lung disease? Well you definitely CAN workout!:-)

Here are some guidelines:

 

-Aerobic exercise should be performed 3-5 days a week, at 40-60% of your maximum work capacity, for 20-45 minutes per session.

-Walking on the treadmill, stationary cycling, stair steppers, and the elliptical are great modes for cardio exercise.

-Resistance training should be performed 2-3 days a week, doing 1 set of each exercise for 8-15 reps.

-Use peripheral heart action, circulating blood between the upper and lower extremities of the body, by alternating between upper and lower body exercises during resistance training.

-Make sure you take an adequate amount of rest between each set.

And, as always, consult with a physician before beginning this or any workout regimen! Be safe and healthy, and contact me with any questions at: toofit2quitonline@gmail.com:-)

References

Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

 

 

posted by admin in Ashtma,Lung Disease,Obesity,Smoking,Special Populations and have No Comments

Or possibly you think you’re too fat to workout…?

Unless you haven’t noticed by now, all these population groups have a pattern—they’ve all come up with some excuse why they can’t workout. Well, I’m here to tell everyone that you can! Let’s look at people who are obese. A person is considered obese if their body mass index (BMI) is more than 30. What is your BMI? “BMI is defined as total body weight in kilograms divided by the height in meters squared” (NASM 382). A normal BMI, on the other hand is between 18.5 and 24.9. What better way to bring your BMI back down within the normal and healthy range than to work out and make better eating choices? Here are some general guidelines for your workout regimen if you are obese:

-Aim to burn 200-300 calories a day, burning at least 1250 calories a week and slowly progressing to 2000.

-Begin resistance training with seated exercises and slowly progress to standing exercises.

-Perform resistance training 2-3 times a week, 1-3 sets of 10-15 repetitions.

-Core and balance training is essential to improve upon overall control and movement of the body.

-Walking, cycling, swimming, and other weight supported exercises are recommended as cardio to begin with to decrease orthopedic stress.

-Begin with a low intensity program, and slowly progress frequency (5-7 days a week) and duration (up to 60 minutes) of exercise sessions before increasing the intensity of exercise.

Remember to always consult a physician BEFORE beginning any exercise regimen. Do what you can where you are and work your way up. You have the ability to change your life, but are you willing to take the first step? If you need motivation, support, or just need to ask me a question, don’t hesitate to email me at: toofit2quitonline@gmail.com! I’m here to helpJ

References

Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

posted by admin in Obesity,Overweight,Special Populations and have Comments (10)