Sports Medicine

1
Sports Medicine

• OR..
• How to stay really slim and trim for the rest of
  your life.

2
EXERCISE !!!

• 3-5 days each week
• Warm up 5-10 minutes before aerobic activity
• Maintain exercise intensity for 30 to 45 minutes
• Cool down and stretch

3
Heart Rate Range

• Determine the upper and lower heart rates for
  exercise
• When determined, the exercise should be
  accomplished between these rates for maximum
  efficiency

4
Maximum Heart Rate

• 220 age _____ (this is max rate)
• Lower limit max rate times 0.6
• Upper limit max rate times 0.9

5
Steps to Begin Endurance Exercise

• Determine where and what
• -- walk, ride, or row?
• -- swim or stair-step?
• Use good equipment
• Dont cut corners with shoes

6
How Hard?

• Monitor intensity and duration
• Start each session slowly and give yourself time
  to warm up (5 min)
• Learn how to read your body
• You should NEVER be in pain or be unable to speak
• Monitor heart rate
• Increase intensity as weeks go by

7
How Long?

• Start with 5 min, and gradually increase until
  you reach your target
• Progress to at least 20 minutes of continuous
  exercise each day
• 30-45 minutes is ideal.

8
How Often?

• 3-5 days each week
• Strength training on other days
• If you choose to exercise daily, alternate
  weight-bearing with non weight-bearing (i.e. walk
  one day, then bike or swim the next)

9
Safety Considerations

• Get professional guidance before starting
  (teacher, trainer, coach, etc.)
• Exercise with a partner or in a supervised
  facility, or let someone know your route
• Get a medical checkup