Cardio-Vascular
Aerobic activity that elevates the heart rate and maintains
it at that level for an extended level of time. It involves
the heart and lungs and its ability to provide the working tissues
with oxygen.
Types of Cardio-Vascular Exercise (Aerobic)
Walking
Cycling
Aquatic exercise
Aerobic classes
Dancing
Circuit training
Horse Riding
Trampolining
Frequency
3 times per week
Intensity
55-65% of Maximum Heart Rate (MHR)
Time
5-15 minutes
Why Cardio-Vascular Exercise
Low activity levels lead to low aerobic capacity in older adults
thus leading to a functional decrease in activity and ability
to continue everyday tasks. Reduced activity leads to a
gradual restriction in our capabilities and will affect everyday
functioning.
Types of Muscular Exercise (Anaerobic)
Dumbells
Resistance bands
Free weights and bar bells
Machine stations
Cable machines
Frequency
3 times per week
Intensity
8 -12 repetitions, 1-3 sets
Time
20-30 minutes
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Why Muscular Exercise
After the age of 45 muscle strength falls by 5% every decade.
Reduction in muscle strength can lead to accidents and injury
particularly balance and co-ordination.
Your Exercise Programme
Warm Up
Cardio-Vascular
Muscular Strength
Flexibility
Cool down
Reasons for a Warm Up
Increase body temperature
Gradual increase in heart rate and respiration
Warm up muscles, tendons and ligaments
Prepare the body for an increase in intensity
Improve ability to stretch
To reduce the possibility of injury
Reasons for a Cool Down
Return body back to its resting state
To return blood used in the working muscles to the heart and
head
Reduce heart rate gradually to prevent possibility of irregular
beats
To return blood pressure to resting state
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