Date post: | 04-Jan-2016 |
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Benefits
• Decreases all cause mortality• Cardiovascular disease• Cancer
• Helps prevent overweight, obesity• Lowers risk of type 2 diabetes mellitus• Lowers lipid levels• Lowers blood pressure• Lowers myocardial oxygen demands• Lowers risk of osteoporosis• Improves general health• Improves physical working capacity• Improves skin health• Improves mental outlook and acuity
Exercise target
Age 20 30 40 50 60 70 80 90 100bpm 140-
170133-162
126-153
119-145
112-136
105-128
98-119
91-111
85-103
• Calculate maximum heart rate (MHR = 220 – age)• Start @ 40-50% of MHR• Target = 70-85% of MHR• Target ≥ 30 minutes/day 5 days/week
Exercise & mononuclear cell function
Six months of moderate intensity exercise• Decreased atherogenic cytokine production by
peripheral blood mononuclear cells by 58.3% (P<0.001)
• Increased atheroprotective cytokine production by peripheral blood mononuclear cells by 35.9% (P<0.001)
• Decreased CRP levels by 35%Smith JK, Dykes R, Douglas JE, Krishnaswamy G, Berk S.JAMA 1999:281;1722-1727
Exercise & VEC function
• Augments endothelial nitric oxide-dependent vasodilatation• Aids in normalizing shear stress effects on VEC function and on
arterial remodeling • Reduces risk factors that adversely effect VEC function• Reduces proinflammatory effects of white adipose tissue on VEC
function
Habitual moderate intensity aerobic exercise stimulates an an atheroprotective VEC phenotype