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How Hard Should I Exercise?
Enthusiastic people of all ages ask this question, particularly when they haven't been active for a long time.
The answer regarding the appropriate 'intensity' of physical activity depends on many factors. These include age, current functional capacity, experience, state of health, co-morbidities or illnesses including heart disease and high blood pressure, duration and type of activity and the goal amongst others.
Each person also has their own perception of the various terms used to describe intensity.
For instance the standard healthy recommendation for under 65s is to do at least 30 minutes of 'moderate intensity' activity 5 days a week or 3 'vigorous intensity' sessions of 20 minutes a week.
Although this seems clear enough your perception of the terms 'moderate' and 'vigorous' will probably differ from mine. The result is that a person may start an exercise program at either an ineffective level at one end of the spectrum or a dangerously high level at the other end.
A recent researched position statement on physical activity and exercise intensity terminology describes 'moderate' as 'an aerobic activity that is able to be conducted whilst maintaining a conversation uninterupted and that may last between 30 and 60 minutes.'
'Vigorous intensity' is described as 'an aerobic activity in which a conversation generally cannot be maintained uninterupted and an intensity that may last up to about 30 minutes.'
Our recommendation for anyone who is unsure of how hard to exercise for safety and effectiveness is to consult the exercise physiologist at Healthfit and this is even more important if that person has any health issues of injuries.
References: Norton.K, Norton.L, Sadgrove.D, Jnl of Science & Medicine in Sport, Sep 2010.
Events
Healthfit Exercise Centre Is Like a Gym But Not Quite
The secret has been leaked so we might as well tell you. Milton has a great place to get fit! This special place is called Healthfit and is more than just a clinic and at the same time different to a standard gym yet anyone can use our facility. We have exercise equipment and cardio machines just like a gym. However, in this area we offer a unique service in that centre users are known by name and their abilities. Their exercise program is designed by an Accredited Exercise Physiologist, known as the exercise specialists. This makes it safer and more effective in meeting the specific needs of our valued clients. All clients are Healthfit are valued and regarded as individuals with particular needs. So if you do not like the idea of exercising in a large and loud gym where your program becomes stale try switching onto Healthfit in Milton.
Exercise Is Medicine Launched
EIM Australia was launched in Sydney in May at the GPs conference. Our local Exercise Physiologist, Gregg Orphin was at the conference to discuss the role of Exercise Physiologists with doctors attending the conference. Exercise Scientists and Exercise Physiologists play a vital role in the design and delivery of appropriate exercise programs for groups and individuals.
What if there was one medicine so powerful in maintaining and improving health that it could help prevent or treat many diseases? The next prescription you get from your doctor could be for regular exercise under the new Exercise is Medicine campaign.
Scientific studies show that regular exercise can reduce the risk of more than 20 illnesses and is a useful treatment for Type 2 diabetes, hypertension, depression and other conditions. Exercise is Medicine Australia (EIM Australia) is an initiative designed to help improve the health and well-being of the nation through a regular physical activity prescription from doctors and other health care providers.
Research has demonstrated that regular exercise at the correct intensity can:
Reduce the risk of heart disease by 40%
Lower the risk of colon cancer by 60%
Reduce the incidence of diabetes by 50%
Reduce the mortality and risk of recurrent breast cancer by almost 50%
Decrease depression as effectively as medications or behavioural therapy
Reduce the risk of developing Alzheimer’s Disease by one third
Lower the risk of stroke by 27%
Reduce the incidence of high blood pressure by almost 50%
Significantly improve overall health
People
Patti Bartlett and Sharon Mawson
‘Our services at Healthfit are strengthened by new additions to our staff. Patti and Sharon are vibrant personal trainers and receptionists. They have made a positive impact on our regular clients with their friendly manner and efficient assistance. Patti is available for personal training on Tuesdays and Sharon on Fridays for those who need extra coaching and motivation in getting fit.
Tim, Mitch and Campbell - Interns
‘Gregg and Jude thank all of our student interns for the extra effort they all put into working with our clients, young and old, healthy and not-so healthy. It was a year of male students starting with Mitch then Tim and Campbell and all have now gained full accreditation after their final (4th) year studies. We are proud of these great guys and it was a pleasure to host and mentor them. Tim and Mitch were from UOW and Campbell came all the way from University of Victoria. Without exception they will make excellent Accredited Exercise Physiologists due to their intellect, knowledge but most importantly by having a personable manner and caring attitude towards all people. Thanks again Mitch, Tim and Campbell.
GP's and Allied Health Professionals –Frequent Supporters of Healthfit Exercise Physiology Services
We are fortunate in this rural area of Milton-Ulladulla to have such great support from the doctors, their practice nurses and many Allied Health Professionals such as Occupational Therapists, Dieticians, Physiotherapists, Psychologists, and Rehabilitation Providers. They understand that many of their patients need careful increases in physical activity for health or injury rehabilitation. They also know the value and importance of referring to an Accredited Exercise Physiologist to reduce the risk of unwanted side-effects for people attempting to commence exercise.