Physical activity

• A
• B
• C
• D
• E
• F
• G
• H
• I
• J
• K
• L
• M
• N
• O
• P
• R
• S
• T
• U
• V
• W
• X
• Y
• Z

(Page 2)

Aerobic exercise	Benefit of regular exercise	Exercise and age	Exercise - a powerful tool
Exercise can lower blood pressure	Exercise with friends	Flexibility exercise	Isometric exercise
Preventative medicine

LOSS OF BODY FAT

When losing weight just by taking in less calories, a person loses a quarter of his or her lean body mass, and three quarters of his or her body fat. Combining calorie reduction with physical activity can result in loss of 98% of body fat. Weight loss that is reached with a combination of calorie reduction and physical activity is more effective. For keeping a desirable body weight, a maintenance level of calories along with physical activity is recommended. This helps to preserve lean body mass and muscle tone.

RECOMMENDATIONS

For losing or maintaining weight:

• Try to do some form of physical activity at least three times a week. Increasing it to four to five times a week is even more helpful. Spread out the physical activity through the week rather than doing it on three or four consecutive days, to reduce the risk of injuries.
• The target heart rate during physical activity should be 60% to 90% of the maximum heart rate.

To calculate the target heart rate, use the following formula:

1. 220(beats per minute) minus age = maximum heart rate.
2. Maximum heart rate multiplied by the intensity level = target heart rate.

For example, a 50-year old woman exercising at 60% maximum would use the following calculation:

1. 220 - 50 = 170 (maximum heart rate)
2. 170 X 60% = 102 (target heart rate)

This is her target heart rate regardless of the type of physical activity she elects to do.

Physical activity at 60 to 70% of the maximum heart rate can be continued safely for a long period of time. If an exercise is too hard, conversation cannot be carried on during the physical activity (the person is out of breath).

According to the American College of Sports Medicine, physical activity of less than 2 times a week at less than 60% of the maximum heart rate, and for less than 10 minutes per day, does not help in developing and maintaining fitness. If physical activity is stopped, the fitness benefits are completely lost. Within 2 to 3 weeks the level of fitness is reduced, and within 3 to 8 months it is completely lost, and the person has to restart again.