Exercise for Bariatric Surgery: Benefits of Aerobic and Anaerobic Exercise, Study notes of Yoga

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EXERCISE

SMG BARIATRIC SURGERY

LEARNING OBJECTIVES

 Define aerobic and anaerobic exercise.  List benefits of engaging in aerobic and anaerobic exercise.  Discuss barriers to exercise and strategize ways to move past those barriers.  Calculate your maximum heart rate and heart rate zones.  Define the F.I.T.T. Principle and how it is applied to cardiovascular, flexibility, and strength training.  Describe ways to prevent injury while exercising.  Understand goals for exercise prior to and following bariatric surgery.

GETTING STARTED WITH EXERCISE

 Physical exercise is any bodily activity that enhances or maintains one or more aspects of physical fitness.  There are several different aspects of fitness, which include cardiovascular endurance, muscular strength and endurance, and flexibility. A balanced exercise program is one that includes exercises for all aspects of fitness.

TYPES OF EXERCISE

Aerobic (Cardiovascular) Exercise

• Stimulates the heart rate and breathing rate

for a sustained period.

• Improves how well your heart and lungs

deliver blood and oxygen to working muscles.

• During aerobic exercise, glucose is used as

fuel as well as fat, which requires oxygen.

Anaerobic Exercise

• Involves quick bursts of energy that are

performed at maximum effort for a short

time.

• During anaerobic exercise, your body

requires immediate energy in the form of

glucose.

ANAEROBIC EXERCISE EXAMPLES

Anaerobic Sprints (while running, cycling, or swimming) High intensity interval training (HIIT) Weight lifting Calisthenics (jump squats or box jumps)

BENEFITS OF AEROBIC (CARDIOVASCULAR) EXERCISE

 Assists with weight loss.  Strengthens your heart.  Reduces risk of heart attack and stroke.  Lowers total cholesterol and helps control blood pressure.  Reduces risk of type 2 diabetes.  Increases insulin sensitivity and lowers your hemoglobin A1C level.  Increases your stamina and reduces fatigue.  Improves mood and feelings of well-being.  Improves sleep quality.  Activates your immune system.

DAILY EXERCISE RECOMMENDATIONS

 The American Heart Association recommends healthy adults exercise for at least 30 minutes of moderate- intensity aerobic exercise at least 5 days per week.  Incorporating strength training twice per week is a great way to balance out your routine.  Perform anaerobic exercises such as HIIT workouts no more than two or three days per week and allow for a full day of recovery in between workouts.  Example: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio 30 minutes Strength 15 minutes Cardio 30 minutes Cardio 30 minutes

HIIT

30 minutes Rest Cardio 30 minutes Strength 15 minutes Cardio 30 minutes

BARRIERS TO EXERCISE

Lack of Time Lack of Motivation or Energy Fear of Injury or Pain

LACK OF MOTIVATION OR ENERGY

 Do your own thing. If there’s one golden rule to keep you moving, it’s this: choose a workout that you find enjoyable. It doesn’t take a rocket scientist to figure out that you are more likely to stick with an activity that you enjoy. If you enjoy being social, find an exercise buddy. If you enjoy reading, read or listen to a book when exercising. If you enjoy music, create a workout CD or playlist to help keep you going.  Think active and you’ll become active. Watch the fitness/exercise channel. Wear tennis shoes around the house. Read about exercise. Put your exercise bands or ball in a visible place. If you place your exercise equipment where you’ll see it, you’ll be reminded to use it.  Set goals and chart your progress. Creating an exercise log or a pedometer log can help you see how far you’ve come and how much your fitness has improved! Reward yourself each time you reach a goal or milestone (but not with food).  Combat excuses before you make them. Exercise in a place that’s easy to get to. Each week, schedule your workouts in your planner or calendar and keep them as you would any other appointment. These short bouts are still effective and accumulate throughout the day.

FEAR OR INJURY OR PAIN

 Start slow and take things at your own pace. There is no rush when it comes to making a change that you intend to stick with you’re the rest of your life. When you do exercise, be sure to include an adequate warm-up and cool-down period.  Listen to how your body feels. Exercise will cause fatigue and some muscular discomfort, but it should not cause pain. If it does, back off and try a different type of exercise.  Consult a personal trainer or exercise specialist. Be sure to let them know you are having or have had Bariatric surgery. Discuss any other physical limitations or concerns you have and then work together to create an exercise plan that you feel comfortable with.  If you lapse, don’t collapse. If you have been sedentary for years, moving energetically for 30 minutes 3-4 days a week is a major change. Not only must you get off the couch, but also must acquire a new habit that may at first make every muscle in your body grumble. Lapses are inevitable, so when you do falter, be forgiving. What do a few days or weeks matter when you’re building a habit for life.

EXERCISE STRUCTURE – THE WARM UP

 Every workout should begin with a warm-up.  Your body temperature rises and your heart and blood pressure increase.  Muscles work better and are less likely to be pulled or strained.  Should last about 10 minutes.  Examples of warm up activities:  Arm circles  Arm swings  Marching in place

EXERCISE STRUCTURE – THE COOL DOWN

 Cooling down is equally as important as warming up.  When you exercise, your heart beats faster to keep muscles supplied with blood, and the oxygen and fuel that it carries.  When exercise abruptly stops, a sharp decrease in blood pressure can occur because blood begins to pool in your arms and legs.  This can lead to dizziness and fainting.  A gradual cool down allows the body to adjust better.  To cool down, decrease the intensity of your exercise for 5-10 minutes.  Incorporate stretching exercise to help relieve soreness and loosen tight muscles.

DETERMINING YOUR HEART RATE

 Exercise, specifically aerobic exercise, makes your heart work harder and increases your breathing rate.  The intensity of an exercise can be determined by how you feel or by how hard you are breathing.  For general cardio training, you can use your heart rate to determine the intensity of your workout. How to calculate heart rate:  Step One: Estimate your maximum heart rate  220 - Your Age = Maximum Heart Rate  Step Two: Determine your HR Zones  Zone 1 (50 to 60%) = sick days, recovery days or easing into exercise.  Zone 2 (60-70%) = endurances, weight loss, general fitness.  Zone 3 (70-80%) = stamina, improving fitness or training for a race.  Zone 4 (80-85%) = red line zone, avoid staying here for too long.

PUTTING IT ALL TOGETHER: THINK “F.I.T.T.”

 The F.I.T.T. Principle is a guideline to help you develop an effective exercise plan. This principle has four key parts that can be changed to help increase physical fitness, get past plateaus and prevent boredom.  F.I.T.T. stands for:  Frequency: how often you exercise. This is the number of days per week or number of times per day.  Intensity: how hard or how tough the exercise is for you and your body.  Time: the amount of seconds, minutes or different strength exercises you do for your workout.  Type: the kind of exercise, movement, or piece of equipment you use. Frequency Time Intensity Type