Tag Archives: aerobic

Physical Activity Recommendations from WHO

WHO (World Health Organization) has developed global recommendations for health. Their recommendations include frequency, duration, intensity, type, and total amount for three age groups, including 5-17 years old, 18-64 years old, and over 65.

For children 5-17 years old:
It is recommended that children should have at least 60 minutes of moderate to vigorous activity per day.
Over 60 minutes has greater benefits.
Most of the activity should be aerobic, but include muscle strengthening.

For adults aged 18-64:
The recommendation for this age group is 150 moderate-intensity aerobic activity through the week or 75 minutes vigorous-intensity activities.
Aerobic activity should be spurts of 10 minutes or more.
For added benefit, increase moderate-intensity to 300 minutes per week or 150 vigorous activity per week.
Muscle-strengthening should take place 2 or more days a week.

For adults over 65:
The recommendation is similar to aged 18-64: 150 minutes moderate-intensity aerobic or 75 minutes of vigorous-intensity activity per week.
Aerobic in spurts of 10 minutes or more.
For more benefits, jump up moderate activity to 300 or 150 vigorous-intensity activity.
Older adults with poor mobility should work on balance and to prevent falls 3 or more days per week.
Muscle-strengthening 2 or more days per week.
If they cannot do the above, they should be as physically active as their abilities allow.

http://www.who.int/dietphysicalactivity/factsheet_recommendations/en/
http://www.who.int/dietphysicalactivity/publications/9789241599979/en/

Let’s go take a Hike!

Hiking is a good exercise. It is economical and there are a lot of health benefits. The Victor crew would like to share some benefits:

It is aerobic. Hiking provides moderate-intensity aerobic exercise.
It can lower cardiovascular risk by lowering triglycerides and elevating your good cholesterol levels.
Aerobic exercise like hiking can increase your energy levels.
Hiking burns calories. Of course the longer you hike and more mountains and uneven terrain you encounter, the more you will burn.
If you hike regularly, you can improve bone density. It can also keep joint stiffness at bay.
Hiking can help relieve stress.
Being outdoors can help you gain more essential Vitamin D.

Start out slowly and build up. Start hiking for a shorter amount of time on flatter ground and slowly add time and terrain. You can even prepare by using the different settings on a treadmill before conquering that hill or mountain.

Steve Victor

Sources: http://www.livestrong.com/article/556850-ten-reasons-why-hiking-is-good-for-you/
http://www.fitnessblender.com/blog/calories-burned-hiking-what-muscles-are-used-in-hiking

Swim for the health of it

This week, the Victor crew looks at swimming for fitness. Swimming can be taken on by just about anybody because even with physical limitations, you can do this! It is low-impact yet less painful due to buoyancy. It is great if you have arthritis or other similar ailment. It is aerobic and excellent as a cardiovascular exercise. There is less stress to your joints, yet uses all your major muscle groups. It can build strength and help burn more calories especially with interval training.

Before swimming it is best to warm up by walking first out of water than in water. Then submerge up to your neck and paddle to stay afloat. You can additionally do some other exercises such as leg presses, leg extensions, leg curls, pushups, and crunches before swimming. You may want to do 5-10 minutes of these before and after swimming for warm up and cool down. Be sure to wear goggles while swimming.

Some injuries to watch out for include:
Swimmers shoulder – the absence of motion. Increase warm up time.
Breastroker’s knee – injury of a ligament under the knee cap.
Butterfly back – pain in lower back. This is from doing the butterfly stroke repeatedly. May be treated with rest and maybe physical therapy.
Use rest, ice, compression, and elevation in addition to help the healing process.

Nutrition for swimming – recommended to have more natural foods rather than processed foods, fiber, and whole grains.

Steve Victor

Source: http://www.fitnesshealth101.com/fitness/general/sports/swimming

The Grand Ultimate

Tai chi (pronounced tie-chee) is a technique that combines mind, body, and spirit that has been practiced in China for over 2,500 years. I asked Jody Victor® to tell us more about the benefits of this training.

Jody Victor®: Tai chi means “grand ultimate”, implying the balance of opposing forces of nature. Training in tai chi teaches awareness of one’s own balance, both physical and mental. Originally tai chi was practiced as a martial art. Today it’s practiced for its meditative and health benefits. Today instead of being considered a martial art tai chi is considered a meditative movement. Millions of people all over the world practice tai chi every day.

In Tai chi, you perform a series of slow, graceful, and controlled body movements called “forms”. Tai chi forms include stepping, shifting weight, and rotating throughout your session. Tai chi movements have been compared to those performed in yoga and ballet.

The word “chi” refers to the vital life energy that sustains health, relaxes breathing, and calms the mind. Chi courses throughout your body through specific pathways called meridians. The practice of Tai chi restores your energy balance. In traditional Chinese medicine, the human body is thought to be made up of the constant interaction of five elements (metal, water, fire, wood, and earth) and that these elements flow in an interrelated manner throughout all the organs. Health is achieved when the interactions between the five elements cause the flow of your chi (vital energy) throughout your whole body.

There are many health benefits from practicing Tai chi. In China, it is believed that Tai chi can delay aging and prolong life, increase flexibility and strengthen muscles and tendons, and help in the treatment of heart disease, high blood pressure, arthritis, digestive disorders, skin diseases, depression, cancer, and many other illnesses. Unfortunately there is not a lot of scientific evidence to support these claims. However there is some evidence to support the positive effects of Tai chi on health, fitness, and balance. Tai chi is a low-impact form of exercise. Movements are slow and gentle, putting minimal stress on muscles and joints. The risk of injury is very low. One key principle of Tai chi is wu-wei (the action of non-action), which refers to going with the flow and not forcing things. Anyone of any age can do it anywhere, anytime.

BALANCE and FALLING Tai chi movements are slow and deliberate with shifts in body weight from one leg to the other in coordination with the upper body movements. In one study researchers compared men aged 65 who had more than ten years of Tai chi and no other involvement with other sports with similar-aged men who had not practiced Tai chi or any other physical activities. The Tai chi men performed better on tests of balance, flexibility, and cardio function. In another study, men and women aged 22 to 76 years with mild balance disorders who practiced Tai chi for eight weeks significantly improved on a standard balance test (Romberg test). In a large group of adults aged 70 and older researchers found that the frequency of fear of falling was reduced from 56 percent to 31 percent in those who practiced Tai chi regularly.

STRENGTH and ENDURANCE A study of adults in their 60s and 70s who practiced Tai chi three times a week for 12 weeks were given a battery of tests before and after the 12 weeks. Significant improvements were shown in balance, muscular strength, and endurance.

AEROBIC CAPACITY As we age aerobic capacity diminishes. One study found that individuals who practiced Tai chi for one year had higher aerobic capacity than sedentary individuals of the same age.

STRESS It has especially been a challenge for researchers to scientifically show a reduction in stress from practicing Tai chi. In one study the people who practiced Tai chi did report that mental control was one of the benefits of Tai chi for them. Researchers concluded that the breathing, movement, and mental concentration required in Tai chi may be just the distraction people need from a hectic lifestyle. Tai chi’s mind-body connection can give you inner peace and calm while strengthening your muscles, joints, heart, and lungs.

All the Best!

Steve Victor