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Aerobic Exercise for Losing Weight
Important Guidelines for Aerobic Activity
Definition of Aerobics:
Aerobic means with air or oxygen. You
should be able to carry on a short
conversation while doing aerobic exercise. If
you are gasping for air while talking, you are
probably working or exercising
anaerobically. When you work anaerobically,
you will tire faster and are more likely to
experience sore muscles after exercise is
over. Think of aerobic activity as being long
in duration yet low in intensity. Aerobicactivities include Walking, Biking, Jogging,
Swimming, and cross – country skiing &
aerobic classes. Anaerobic activity is short in
duration and high in intensity like Weight
lifting, Sprinting, Soccer and downhill skiing.
By using the same large muscle group,
rhythmically, for a period of 15 to 20
minutes or longer while maintaining 55 –
85% of your maximum heart rate will give
you maximum benefit in Cardio activity.
Benefits of Aerobic Exercise: In addition to cardiovascular benefits the other additional
benefits are Control of body fat – Aerobic exercise in conjunction with strength training and a
proper diet will reduce body fat, Increased resistance to fatigue and extra energy, Toned
muscles and lean body mass, Decreased tension and aid in sleeping, Increased general
stamina and Psychological benefits – Exercise improves mood, reduces depression and
anxiety.
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The Aerobic Curve: The aerobic curve
occurs when you begin exercising, increase
your intensity level, hit the high point and
gradually decrease your intensity level. The
goal when exercising aerobically is to hit
your target heart rate and maintain it for
the entire exercise session. This works the
muscle more effectively and burns more
calories. It is not ok to stop in the middle of
an aerobic activity because your body is
sending extra blood to the muscles.
Stopping suddenly can lead to muscle
cramping and dizziness – that is why all
aerobic activity have a warm up and cool
down mode at the beginning and end of
every exercise.
Targeted Heart Rate: To determine your targeted heart rate – [1] First reduce your age from
220, then calculate your lower heart rate at 60% of that figure and your upper heart rate at
80% of that figure. If you exercise within your targeted heart rate you will benefit most. It is
harmful and dangerous to exercise beyond 85% of your targeted heart rate.
Exercise Frequency: Cardiovascular exercise is an ongoing process and requires consistent
reinforcement. To maintain your current level of fitness you should do aerobic exercise at least
3 times a week. To increase your level of fitness, try exercising 4 to 5 times a week.
Remember to consult your physician prior to beginning a new exercise program –
Stop exercise if you feel pain, Nausea or Dizziness.
No matter what your fitness level is or what your goals are, you will look and feel better when
you regularly participate in an exercise program. To be successful you must incorporate it into
your lifestyle – just like eating and sleeping.
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Stretching to increase Flexibility:
Flexibility is defined as the range of motion
around the joint. Within each joint there is
an optimum ROM necessary for peak
performance. Factors that affect flexibility
are
1.Age – as we age our joints loose some of
their flexibility
2.Inactivity – Causes joints to loose their
flexibility because connective tissue
shortens
3.Gender – Women tend to be more
flexible than men are
4.Body type and Strength training –
Flexibility is specific to each individual
because everyone has a different muscle
structure, joint structure and genetic
composition
The good news is that with training
[Stretching] your degree of flexibility can be
increased. Also the other benefits of
stretching include – Reduces muscle
soreness, Reduces risk of injury, Improves
relaxation both physical and mental and
reduces stress.
BASIC STRETCHING EXERCISES – BOTH FOR WARM UP AND COOL DOWN
Before starting an exercise program it is advisable to do some stretching exercises in order to
warm up and the same stretches is recommended as a cool down after your exercise program
is completed.
While these low intensity aerobic activity exercises are done you must move into a stretchuntil a slight tension but not pain is felt in the muscles of your body. Each stretch exercise
must be done for 20 to 30 seconds. Your breathing must be slow and rhythmical. Never hold
your breath during stretching exercises.
1. QUADRICEPS STRETCH: [Front of thighs]
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Place left hand firmly against the wall, reach behind and grasp your right heel with right
hand and pull your heel towards the buttocks while maintaining an erect and upright
posture. Hold on to this position for 20 to 30 seconds and then release. Repeat for
opposite leg.
2. HAMSTRING [Back of Thighs] & LOWER BACKSTRETCH
Lie down on floor with neck shoulders and buttocks in contact with the ground and keep
left foot on ground and bend your left knee. With your right hand hold thigh against your
upper body, and extend your right leg towards ceiling. Hold on in this position for 20 to 30
seconds. Repeat for left leg.
3. INNER THIGH STRETCH
Sit down on floor with the soles of the feet together, hold ankles with hands lean forward
from the waist while applying downward pressure to the inside of the knees. Hold for 20 –
30 seconds and then release.
4. BUTTOCKS, HIPS, ABDOMINAL STRETCH
Lie down on the ground while keeping both shoulders in contact with the ground. Gently
pull your knee at right angle towards the ground. Hold on this position for 20 – 30
seconds, and then repeat for other side.
5. CHEST, SHOULDER AND UPPER ARM STRETCH
Sit on the floor on your buttocks, place hands behind and rest the palms of the hand on
the floor. Move buttocks away from arms while keeping arms extended back and palms on
the ground and knees raised. Hold for 20 – 30 seconds and release.
Body building for muscular strength, Tone and Endurance:
Muscular strength is defined as the maximum force that can be exerted by a muscle or muscle
group. Muscular endurance is the capacity of a muscle to repeatedly exert force or to maintain
a fixed contraction for a period of time. Anytime you are lifting the same item over and over
again you are displaying muscular endurance. Muscle tone refers to the firmness of your
muscles. Both endurance and strength exercise will improve muscle tone.
The different methods available to improve muscular strength, endurance and tone are –
Weight stations [Independent or station Gyms], Free weights/Hand weights, Tubing / Bands
and Calisthenics such as push – UP’s, triceps dips and abdominal crunches.
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Before you choose your method of training you should determine your current fitness level.
• Fitness level 1 – you never or rarely exercise
• Fitness level 2 – You perform at least one set of 15 – 20 reps on 8 to 10 of the major
muscle groups. Two to three times a week
• Fitness level 3 – You perform at least 2 sets of 8 to 12 reps on 8 to 10 of the major
muscle groups, three to four times per week
In general if you want to firm up and tone your muscles you should stick with fitness levels 1
& 2. If you want to build muscle then you should strive and work to fitness level 3.
After you select a level you will notice that within each is a strength component, an aerobic
component and a flexibility component. In order to see results you must do some type of
aerobic activity to decrease body fat and you should also stretch the muscles before and after
strength training. This will decrease your chance of injuring the muscle and will help the more
serious body builder lift more weight.
Benefits of Strength Training:
[1] Strengthening of your bones, [2] Reshaping your body, [3] Increasing your metabolism &
[4] Improving your posture.
A special note to Women:
It is found that many women are afraid to
lift weights because they don’t want large
muscles. Your genetic makeup determines
what types of muscle fibers you have, how
they are distributed, the ratio of estrogen to
testosterone and how body fat is stored. It
also determines body type.
There is only one body type that has a
tendency to build muscle – The Mesomorph
[Mesomorphs tend to be more muscular].The other two body types - Endomorph
[more rounded, hour glass figures] and
Ectomorph [Slim and linear in shape] will
not get ‘bigger’ muscles from weight lifting
because their bodies respond to weight
training differently than Mesomorphs. In
fact, an Ectomorph and a Mesomorph can be
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on the exact same training regimen and the
Mesmorphs will increase in size while the
Ectomorph will just get stronger and not
bigger.
It may be hard to determine what body type
you have; many people are a combination of
more than one type. If you notice that you
are building muscle in addition to toning and
this is not the look you desire. Then
decrease the amount of weight you are
using and increase the number of repetitions
– Go for endurance rather than strength.
This way you should see your desired results
– more muscle tone without increase inmuscle size.
Important USER guidelines to Strength training:
1. Determining the correct resistance level: In general use enough resistance to fatigue
your muscles when you have completed the appropriate number of repetitions within a set.
If you cannot complete all the repetitions within a set, decrease the amount of resistance.
Never sacrifice form to get the last repetition in – if you do this, you will get injured at
some point of time. Always make sure the last repetition is as pretty as the first.
2. Always make sure you are using the proper form: It is dangerous to lift weights
without having your back properly supported. If you are lifting weights and feel stress on
your back, knees etc, chances are you are not using the correct form. Never try an
exercise without knowing the correct way to perform it. Never work the same muscle
group two days in a row because the muscles need at least 24 hours to recover. Try
alternating upper body / trunk one day and lower body the next.
Don’t exercise if you have a medical condition such as herniated disc, torn muscle, sprained
ankle, etc. Check with your doctor first before you begin a flexibility program.
Why Warm UP and Cool Down:
To be safe an aerobic program should begin with a warm up period. The main purpose of
warming up is to increase your heart rate slightly. This has two benefits – [1] it raises your
core body temperature, and [2] it increases the blood {oxygen} flow to your muscles to
prepare your body for more vigorous physical activity.
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Your muscles and tendons {which attach your muscles to your bones} will be more flexible for
stretching after mild movement has raised your internal body temperature. These flexibility
helps you increase the range of motion of your joints and may help you avoid injuries such as
muscle tears and pulls.
What muscles should I warm up: Focus on warming up large muscle groups – Quadriceps,
Calves, Chest, etc? Runners, Walkers, Bikers and the Elliptical users should begin their
exercise with a fast walk for 3 to 5 minutes followed by gradual increase to the actual run
itself. The same applies to cycling and cross training on the elliptical.
Why Cool Down: After you’ve reached and maintained your training heart rate level in the
aerobic portion of your class, it is important to recover gently. The cool down serves two
purposes – 1] it reduces your pulse and 2] it returns the blood to your heart in sufficient
quantities to rid the muscles of Lactic acid [a chemical result of muscular fatigue.] If you stop
suddenly the blood will pool in your legs instead of returning to your heart. Dizziness, Nausea
and a ‘worn out’ feeling are common symptoms of an improper cool down. A safe cool downperiod is at least 3 minutes, preferably 4 to 5 minutes. All cool downs should be followed by
stretching of the muscles to avoid soreness and tightness.
Just a word of warning regarding Cardio equipment and calories burnt.
Many Cardio machines if not all don’t ask for your weight and tell you that you’re burning X
number of calories. The number displayed is for a person of average weight [Usually average
is 150 pounds]. For many people the number of calories is overstated.
Eat for health & weight management
More Salads & Less Fried foods is the key.
1. Use apple sauce or fruit purees in place of butter & oil in baked items
2. Use skim milk instead of whole milk
3. Replace heavy cream with low fat yogurt. Sour cream can be replaced by cottage cheese
or by low fat yogurt
4. Substitute two egg whites for one whole egg [3 egg whites for two whole eggs.]
5. Trim all visible fat from meats before it is prepared
6. Cook with non-stick pans than using butter or oil
7. Add vegetables or extra pasta to meat dishes to decrease the amount of meat you
consume
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8. Cook with non-fat cheese or mix non-fat cheese with regular cheese
9. Use chicken stock for making marinades instead of oil
10. Chill stocks, soups and stews, then remove the congealed fat and reheat
11. Steam Vegetables
12. Microwave foods rather than fry
Basic Stretching Exercises - Both for Warm Up and Cool Down
Before starting an exercise
program it is advisable todo some stretching
exercises in order to warm
up and the same stretches
is recommended as a cool
down after your exercise
program is completed.
While these low intensity
aerobic activity exercises
are done you must move
into a stretch until a slight
tension but not pain is felt
in the muscles of your body.
Each stretch exercise must
be done for 20 to 30
seconds. Your breathing
must be slow and
rhythmical. Never hold your
breath during stretching
exercises.
1. QUADRICEPS
STRETCH: [Front of
thighs]
Place left hand firmly
against the wall, reach
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behind and grasp your right
heel with right hand and
pull your heel towards the
buttocks while maintaining
an erect and upright
posture. Hold on to this
position for 20 to 30
seconds and then release.
Repeat for opposite leg.
2. HAMSTRING [Back of Thighs] & LOWER BACKSTRETCH
Lie down on floor with neck shoulders and buttocks in contact with the ground and keep left
foot on ground and bend your left knee. With your right hand hold thigh against your upper
body, and extend your right leg towards ceiling. Hold on in this position for 20 to 30 seconds.Repeat for left leg.
3. INNER THIGH STRETCH
Sit down on floor with the soles of the feet together, hold ankles with hands lean forward from
the waist while applying downward pressure to the inside of the knees. Hold for 20 – 30
seconds and then release.
4. BUTTOCKS, HIPS, ABDOMINAL STRETCH
Lie down on the ground while keeping both shoulders in contact with the ground. Gently pull
your knee at right angle towards the ground. Hold on this position for 20 – 30 seconds, and
then repeat for other side.
5. CHEST, SHOULDER AND UPPER ARM STRETCH
Sit on the floor on your buttocks, place hands behind and rest the palms of the hand on the
floor. Move buttocks away from arms while keeping arms extended back and palms on the
ground and knees raised. Hold for 20 – 30 seconds and release.
Exercise, Nutrition and Stress Management
Landmark Associates Private Limited has downloaded from top fitness sites on the Internet to
bring you this paper for your benefit.
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Consult your Doctor before you begin
an Exercise Program
Heart disease is today increasingly
prevalent. In most south Asian countries the
main factors for heart disease are obesity,
increased lipids, diabetes, hypertension,
increased insulin resistance, modern life
style and stress.
The major risk factors that contribute to
heart disease are smoking, lack of physical
activity, bad nutrition, excess of alcohol,
stress and obesity. Exercise [Physical
activity], yoga, diet control and stress
management has been found to beextremely beneficial in the prevention of
heart disease.
Physical Activity:
Exercise has both short term and long term
benefits. Results of physical activity are far
reaching – It increases myocardial viability
and collateral circulation, improves in
myocardial oxygen consumption, reduces
heart rate, reduces obesity, diabetes
mellitus and hypertension. It induces better
appetite and sleep. It reduces insulin
resistance, increases insulin sensibility and
increases HDL cholesterol, reduces low-
density lipoprotein cholesterol, lowers total
cholesterol and triglycerides.
Aerobic Exercise:
Aerobic activity, which is long in duration yet low in intensity is important. Aerobic activities
include Walking, Cycling, Elliptical cross training, Jogging, Rowing, Swimming and Aerobic
classes.
The benefits of Aerobic exercise are cardiovascular improvement, control of body fat,
increased resistance to fatigue, stamina and improvement of endurance, toned muscles and
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lean body mass, decreased tension and better sleep, improves mood, reduces depression and
anxiety.
Important User Guidelines to Incorporate During Exercise:
Always exercise within your target heart rate zone. The targeted heart rate zone depends on
your present physical condition and age. To determine your targeted heart rate zone a] first
reduce your age from 220, b] from the figure 220 minus age the lower heart rate must be
from 55% of that figure and the maximum upper heart rate must not exceed 85% of that
figure.
The targeted heart rate zone differs as per age and your doctor’s recommendation. The
maximum benefit of exercise recommended is when you exercise from 60 to 80% of your
targeted heart rate.
Duration / Frequency of Exercise:
20 minutes of continuous exercise improves your cardiovascular system, improves your
stamina and endurance, 24 minutes in addition to the benefits noted also relieves you of
stress. As weight loss begins after 24 minutes for an effective weight loss program the
recommended time is 48 minutes of continuous exercise.
Warm up & Cool down:
Warm Up:
To be safe on an aerobic program always
warm up by gradually increasing your speed
or resistance. The purpose of warming up is
to increase your heart rate slightly and
gradually. By warming up the benefit is a] it
raises your core body temperature, b] it
increases the blood flow {oxygen} to your
muscles preparing your body for the more
vigorous physical activity to follow. Also
your muscles and tendons will be more
flexible for stretching after mild movement
has raised your internal body temperature.
Cool down:
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After you had reached and maintained your training heart rate level in your exercise it is
important to recover gently. The cool down reduction in speed and intensity serves two
purposes it reduces your pulse rate and it returns the blood to your heart in sufficient
quantities to rid the muscles of lactic acid {a chemical result of muscular fatigue}.
If you do not warm up or cool down or if you stop suddenly in an exercise program the blood
will pool in your legs instead of returning to your heart. This results at times Dizziness, Nausea
and a ‘worn out’ feeling. Warm up and cool down are usually a minimum of 3 minutes for
warm up and 3 minutes for cool down. All cool downs should be followed by stretching of the
muscles to avoid soreness and tightness.
Exercise and Time:
• 20 minutes continuous to improve your heart
• 24 minutes continuous to additionally relieve stress
• 48 minutes continuous for an effective weight loss program
Remember Time is the most important factor and not the resistance level or speed for long
term benefit. Always exercise within your target heart rate zone.
Benefit of Cycling: Cycling is one of the best forms of aerobic exercise. Working out on a
stationary bike improves heart fitness, tones muscles and burns fat. Cycling offers conditioning
benefits for your lower body. Upright Cycles with moving handlebars are what you should use
as with this you could work your upper body, especially the back and shoulders.
Upright Cycling: Using a stationary cycle provides the users with a thorough low-impact
workout that creates less stress on your joints as compared to running. Moreover if you are
overweight or if you are suffering from orthopedic problems that are aggravated by weight-
bearing exercises cycling is the best option.
Recumbent Cycling: In addition to the benefits of upright cycling the recumbent cycle has
the added advantage of strengthening and toning the gluteus, quadriceps and hamstring
muscles [butt, front and back of thighs]. As the lumbar is supported with the seat pad it is
advisable for users with back problems to use the recumbent cycle. Recumbent cycles create
less strain on the knees.
Elliptical cross training: Total body exercise movement of the upper and lower body. Low
impact exercise without stressing the ankle and knee joints the elliptical is a good machine for
cardiovascular and endurance exercise with the added advantage of exercising the upper body.
Major muscle groups exercised are the gluteus, quadriceps, hamstrings, calves, oblique,
deltoids and arms. Excellent for building stamina and endurance for the toning of total body.
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Treadmill: Walking is an effective exercise to promote cardiovascular benefit. Running
benefits you to build stamina and endurance. There is no targeted weight loss as in cycling,
walking tones the whole body and strengthens your legs while improving your cardiovascular
system.
Nutrition:
Food contents can be divided into
Carbohydrates, Proteins and Fat.
Carbohydrates are as a source of energy
and if not used for energy will be converted
into fat. Yet carbohydrates when stored
forms only 1% of body weight.
Proteins are for energy, building up of muscles, for hormones, enzymes and
antibodies.
Fats are for energy and cholesterol and if
not used or burned are deposited as fat.
Saturated fat is found in butter, ghee and
cream. Mono saturated fats are found in
olive and other oils. Polyunsaturated fats
found in linolic acid are very important as it
preserves the function of the innermost
layer of blood vessels of the heart coronary
arteries. Vitamin C and E are advised to be
taken, as they are antioxidants that protect
oxidization of unsaturated fats.
It is best you consult a Nutritionist for effective weight control and importantly diet
control if you are a cardiac patient.
Tips for Healthy Eating / Dietary Control:
• Make your breakfast the largest meal and your dinner the lightest meal of the day
• Eat your salad before your meal and have fresh fruits
• Be a nibbler, not a gourmet. Also don’t starve yourself and then overeat subsequently
• Before cooking remove all fats from meats and the skin from chicken
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• Avoid sieving wheat and millet flours as this reduces the nutrients and fibre
• Repeated heating of oils should be avoided, Avoid deep-frying and prefer stemmed
foods
•Cook more on non-stick vessels as they cut down on the use of cooking oil
• Don’t overuse salt; dine at least two hours before you go to bed
• Prefer buttermilk, skimmed milk to whole milk and avoid milk cream and condensed
milk
• Prefer fresh juices without sugar and limit coffee, tea and cola
• Eat the egg white and fish, limited chicken and avoid egg yolk, shrimps and meat
• Eat more yellow, orange and green vegetables and fruits as they add life to your heart
• As age advances eat less and exercise more
Stress Management:
Modern life is fast, stressful and highly
competitive. Stress is today the major cause of
illness and has been documented as one of the
major causes to a range of disorders such as
Hypertension, Diabetes Mellitus, Coronary
Heart Disease, Bronchial Asthma, Peptic Ulcers,
Pain conditions, Migraine and other
psychosomatic illnesses and geriatric
conditions. Stress can be physical, social or
emotional. Stress causes the heart to beat
faster, the blood pressure to go up, the muscles
to become tense and the arteries to go into
spasms.
Stress eludes definition and is highly individual.
Stress may be acute [due to unexpectedevents], chronic [bereavement, divorce] or
intermittent [conflicts]. Stress management is
the core ingredient. In any type of
management towards stress related disorders.
Yoga, Aerobic exercise and Massage have
proven effective to control stress.
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Yoga is an ancient Indian culture and way of life that is claimed to endow perfect physical,
mental and spiritual health. By practising yoga you are reported to develop a stable autonomic
equilibrium, Reduce anxiety, develop and improve stress tolerance, improve body flexibility,
physical and mental efficiency.
Meditation – TM [Transcendental Meditation] has been proved to produce an overall reduction
of stress. Also recent studies have suggested the effectiveness of the TM program in reversing
the aging process. Anyway meditation makes you a better person as it helps you to relax,
concentrate, be considerate and stay contented.
Massage: Relief from pain is as good as a cure for certain conditions such as arthritis.
Massage chairs are an effective way to relax your body and improve the circulatory system.
More important the feeling of goodness of massage is an effective way to relieve and reduce
stress.
Resistance exercise/ Strength training: The benefits of strength training are theStrengthening of your bones, reshaping your body, increasing your metabolism and improving
your posture. Resistance exercises are a suitable form of improving physical capabilities and of
managing weight. Strength training and endurance exercises improve muscle tone. The
different methods available to improve muscular strength, endurance and muscle tone are
independent workstations, single station gyms, freeweights and abdominal crunches.
Conclusion:
Healthier lifestyle combined with diet control, stress management and exercise would benefit
you to lead a life with total happiness and good health.
Warning:
if a person develops angina, perspiration, giddiness or other symptoms he or she must stop
physical activity and consult their physician without delay.
----------------------------------------------------------
The Effect of Negative Stress
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Stress derives from the Latin word
'Stringere' meaning hardship or affliction.
Stress means different things to most
people. Prolonged stress raises the
cholesterol levels in the blood leading to
hard deposits in the arteries blocking blood
flow.
The Psychosomatic disorders and stress
disorders have increased alarmingly and is
today one of major causes of most illnesses.
Most wide spread is high blood pressure
[Hypertension] and Coronary heart
problems. Stress weakens the body’s
defenses and the immune system is
impaired when there is an excess of ‘stress-
induced’ steroids in the body.
The inability to adapt to stress is associated
with the onset of depression and anxiety.
Stress diminishes the quality of life by
reducing feelings of pleasure and
accomplishment and relationships are often
threatened. Mental stress as well as physical
stress is a trigger for angina. People
associated with acute emotional stress havea higher risk for heart rhythm abnormalities
and heart attacks. In women chronic stress
may reduce the estrogen levels which are
important for cardiac health.
People who regularly experience sudden increases in blood pressure caused by mental agony
and stress may over a period of time develop injuries in the inner linings of their blood
vessels.
People who are trying to deal with stress often resort to unhealthy habits such as eating high-
fat and high-salt diets, use of tobacco, alcohol abuse and leading a sedentary lifestyle.
Prolonged stress can disrupt the digestive system. Irritable bowel syndrome {or spastic colon}
is strongly related to stress. Sleep disturbances related to stress can further exacerbate
irritable bowel syndrome.
Stress can have varying effects on eating problems and weight. Often stress is related to
weight gain. Many people develop cravings for salt and sugar to counteract tension thereby
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gaining weight. The weight gain is often abdominal fat a predictor of diabetes and heart
related problems. Some people suffer a loss of appetite and lose weight. Anorexia nervosa and
bulimia nervosa are eating disorders that are associated with adjustment problems in
response to stress and emotional issues.
The imbalance between insulin and glucose leads to either high or low blood sugar levels in
the body. Chronic stress has been associated with the development of insulin resistance a
condition whereby the body is unable to use insulin effectively to regulate glucose [Blood
sugar]. Insulin- Resistance is a primary factor in diabetes. Diabetics must avoid any kind of
stress whatsoever in order to bring back glucose to regulatory function.
Stress is in direct relationship with pain.
Chronic pain caused by arthritis and other
conditions may be intensified by stress.
Psychological distress also plays a significant
role in the severity of back pain. Tensionheadaches are highly associated with stress
and stressful events. Among the wide range
of possible migraine triggers is emotional
stress. The tensions of unresolved stress
frequently cause insomnia.
Stress can lead to diminished sexual desire
and an inability to achieve orgasm in
women. Stress response can cause
temporary impotence in men and perceptualpsychological stress could cause permanent
impotency in both men and women. Stress
may even affect fertility. Stress can cause
physiologic alterations during pregnancy
such as increased hormone levels or
resistance in the arteries that may interfere
with normal blood flow to the placenta.
Stress has significant effects on the brain particularly on memory. Persons under severe stress
suffer loss of concentration and become inefficient and accident-prone. Research indicates that
the immediate effect of acute stress impairs short-term memory, particularly verbal memory.
Research suggests that stress may actually be the cause of the so-called sick-building
syndrome, which produces allergy- like symptoms such as eczema, headaches, asthma and
sinus. Stress plays a role in exacerbating a number of skin conditions including hives,
psoriasis, acne & rosaceous. Unexplained itching is also associated with stress. Alopecia aerate
is hair loss that occurs in localized patches. Stress is suspected as an important cause of this
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condition. Stress has now been implicated in increasing the risk of periodontal disease, a
disease in the gums that causes tooth loss.
Unhealthy Lifestyles & Habits that Cause Stress:
People under chronic stress frequently seek relief through drug, tobacco or alcohol abuse.
Abnormal eating patterns and passive activities such as prolonged hours of watching television
cause stress. An unhealthy diet, alcohol abuse, sedentary lifestyle and smoking promote heart
disease and interfere with sleep patterns leading to increased tension levels. Animal fats,
simple sugars and salts are known contributors to health problems.
Stress Management with Exercise and Nutrition:
Exercise has both short term and long term benefits. Results of physical activity are far
reaching; The American Heart association recommends that you exercise at least 3 to 4 times
a week cardiovascular fitness, stress reduction and improved sleep patterns. In addition tocardiovascular benefits exercise helps in the control of body fat, increased resistance to fatigue
and extra energy toned muscles and lean body mass. Exercise improves mood and reduces
depression and anxiety. Exercise reduces insulin resistance, increases insulin sensibility and
HDL Cholesterol, reduces low-density lipoprotein cholesterol and lowers total cholesterol and
triglycerides. It increases myocardial viability and collateral circulation, improves in myocardial
oxygen consumption, and reduces heart rate, obesity, diabetes mellitus and hypertension.
Aerobic exercise such as Walking, Cycling
and cross trainer Elliptical are
recommended. Always exercise within your
target heart rate zone. The THR is
determined by reducing your age from 220
and exercising in-between 55% to 85% of
that figure. This percentage varies according
to the age and general condition of the
person. People with stress related disadours
are recommended that they exercise for at
least 24 minutes of continuous exercise
within their target heart zone of 55% to
75%.
For weight loss results are shown if the
exercise period is continuous for 40-48
minutes at least five times a week with your
target heart zone at 60% to 85%. Always
begin your exercise program by gradually
increasing your speed as warm up and cool
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down towards the end of your exercise by
reducing speed. Time is the most important
factor and not the speed or resistance level
for long term benefit.
Yoga & Meditation help to reduce anxiety, develop and improve stress tolerance, improve
flexibility, physical and mental efficiency. TM –Transcendental Meditation has proved to
produce an overall reduction of stress and is effective along with exercise in reversing the
aging process.
Massage is an effective tool to relax your body and improve the circulatory system. In certain
conditions such as arthritis relief from pain is as effective as the cure. Most important the
benefits of a massage on a Massage chair give you the feeling of goodness and contentment
and are an effective tool in relieving and reducing stress.
Healthy Diet & Nutrition:
A. Restriction Free Food: Fresh Juices, Clear Soups, Plain Soda, Yogurt diluted with water
or buttermilk, Fresh Green Salads and Green leafy vegetables except roots and tubers,
Fruits with Skins, Sprouted grams and pulses and Whole wheat flour and its products.
B. Limited Quantity Food: Mayonnaise and other sauces twice a week, lean meat, chicken
& Fish in limited quantity provided they are boiled, steamed, roasted or baked and not
fried four times a week. Egg yolks not more than twice a week including those used in the
cooking of cakes and desserts. Skimmed Milk not more 500ml a day and if not skimmed
milk 300ml a day. Fewer intakes of sugar and all food to be cooked with the minimum
required salt.
C. Food items to be avoided: A] Fats such as butter, ghee, peanut butter, coconut oil and
vanaspathi. B] puddings, cakes, pastries and ice creams. C] beef, bacon, red meat, crab
and shrimps. D] nuts, almonds, cashews and pickles made in oil. E] canned food items,
soda- bicarbonate, proprietary drinks such as chocolate drinks and soft drinks containing
sodium benzoate.
Always make your breakfast the largest meal and your dinner the lightest meal of the day. Eat
your salad before your meal and have fresh fruits. With regular exercise and physical activity,good nutrition and positive thinking you could avoid the effects of negative stress and live a
healthy life.
MASSAGE CHAIRS & MASSAGE ACCESSORIES FOR STRESS MANAGEMENT & PAIN
RELIEF
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Stress today has been documented as one of the major causes to a range of illnesses and
disorders. Stress can be physical, social and emotional. Stress causes the heart to beat faster,
the blood pressure to go up, the muscles to become tense and the arteries to go into spasms.
As stress eludes definition and is highly individual it could be acute, chronic or intermittent.
Stress Management is the core ingredient in any type of management towards stress related
disorders.
The benefit of Massage in Stress control: Massage has proved beneficial in improving the
circulatory system and give relief from pain even in acute syndromes such as arthritis. The
various functions such as kneading, tapping, rolling and vibration that are incorporated in the
function mode of a massage chair help the end user to feel good and positive at the same time
improving the circulatory system. Massage is today being used worldwide to control anxiety
and depression, elevate the senses to feel pleasure and help in combating the negative
feelings both psychosomatic and psychological. Basically Massage is a tool used with
medication to combat the effects of negative stress.