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Physical Activity: Little Changes forBig ResultsLittle Changes Add Up!
Russell Price B.S., CSCS 23 years Certified Strength and Conditioning Specialist, NationalStrength Conditioning Association. 15 years of experience in diabetes prevention. 10 years of experience as a IHS Supervisor. 1.5 years as a Health Educator. Experience working with kids, adolescents, adults, elderly. Experience working with special populations.2
Learning Objectives Deliver a sound exercise program to your clients. Describe how 150 minutes of exercise is beneficial to preventing ordelaying diabetes. Incorporate HIIT into your exercise sessions. Discuss practical strategies to motivate your patients to make change. Incorporate into practice recommended modes and amounts ofexercise.3
The Old Days Si Tanka Band of Miniconjouin Regalia at a WacipiCheyenne River 8/9/1890 No lifestyle diseases No membership to wellnesscenters Generally healthy people4
131 Years Later Things have changed DiabetesCancerHeart DiseaseAlcoholism/Drug AbuseSuicideDomestic Abuse5
Time for Change Food is Medicine Gut microbiomeFiberFruit and vegetablesEat fermented foods Exercise is Medicine Move more throughout the dayPark farther awayUse stairs as much as possibleExercise breaks6
What does a sound exercise program look like? Assessment Goal setting Strength Cardio Flexibility Warm up Cool down7
How to Incorporate Mode of Exercise Variety is the key to keepingthings fresh Change reps, sets andexercises every 4 to 6 weeks Volume Multi joint movements at thebeginning Single joint movementstowards the end of theworkout Increase reps decrease sets Decrease reps increase sets8
Tools in the Exercise Toolbox Bands Stability balls Suspension trainer Medicine balls Sandbags Barbells Dumbbells Bodyweight Loops Kettlebells Slam ball Battle ropes Bosu ball Fat Gripz Soup cans Milk jug9
Putting it All TogetherMale Exercise Goals Get bigger Get strongerFemale Exercise Goals Toned I don’t want to get big10
Putting it All Together (con’t) On size does not fit all Child 8-12 Adolescent 13-17 Adult 18 19-29 30-39 40-49 50 11
Putting it All Together (more) Body part workout Splits Chest/Shoulder/Triceps Back/Biceps Legs Push/Pull/Legs Total body Periodization Chest/Shoulder/Triceps Chest – flat, incline, decline,fly Shoulder – OH press, lateralraise, front raise, high pull Triceps – skull crusher,triceps extension, dips 33 sets and 330 reps12
Modified Exercises Squat Wall sitROM squatSit to standSuspension strap Push up Wall Incline Knees13
What My Weight Training Looks -Triceps1/101/10-Core1/15-201/15-20- Push up, flat BP, inclinebench press, suspensiontrainer Row, face pull, machine Squat, lunge, step up, calfraise, RDL, box jump Crunch, plank, pallof press,stability ball pass, wood chop Combo moves14
Ways to Add Variety Ascending Pyramid – Start EMOM – Start with one replight weight higher reps andand complete the exercise. Atbuild to heavier weight fewerthe top of the next minute doreps.two reps and rest until thenext minute and complete 3 Descending pyramid – Startreps.heavier weight fewer reps andwork down to lighter weighthigher reps.15
High Intensity Interval Training Burst of intense work followedby active rest/rest 1:1, 2:1, 1:2 Various modes Studies show that this favorsfat loss and reduction in bloodsugar levels Tabata When to use HIIT When not to use HITT 1-2 X per week16
HIIT 2:117
What Do You See?18
What I See19
Accessories Assist strap Anchors exercise tubes Increases the number ofexercises you can do Combo moves20
Band Exercises with Door Anchor21
Cardiovascular Exercise Mode WalkingRunningBikingSwimming Intensity Duration Speed Interval training22
My Cardio Routine Easy Day 45-60 minutes at a moderatepace Medium Day 20-30 minutes at a vigorouspace Hard Day 10-15 minutes Intervaltraining On medium and hard daysmy total time will equal myeasy day For example, my hard day of15 minutes of interval trainingis followed by 30-45 minutesof moderate paced exercisefor a total of 45-60 minutes 10,000 step goal 6 days ofthe week23
Preventing or Delaying Diabetes Lower your risk of developingdiabetes by: Reducing your weight by 7% Exercising moderately for 150minutes per week 150 minutes is only 30minutes fives days of theweek 150 minutes of exercise is agood start24
Activities to Help Meet the DPP Goals25
Activities to Help Meet the DPP Goals (con’t)26
Activities to Help Meet the DPP Goals (more)27
Motivation Intrinsic Motivation WeightBlood pressureBlood sugarFamilyA sense of accomplishmentSomething that changes yourhealth or mental wellbeing Extrinsic Motivation Exercise garmentOrthopedic footwearAdvertising headwearSomething that can be earnedto reward your hard work28
What Motivates You?29
Learn from Trusted Sources Juan Carlos Santana Mark Verstegen Vern Gambetta John Blievernicht Len Kravitz Dan John Nick Tumminello Mike Boyle National Strength andConditioning Association American College of SportsMedicine National Academy of SportsMedicine American Council on Exercise Group Exercise Certification Special PopulationsCertification30
Questions31
Pilamaya – Thank You!32
Body part workout Splits Chest/Shoulder/Triceps Back/Biceps Legs Push/Pull/Legs Total body Periodization Chest/Shoulder/Triceps Chest - flat, incline, decline, fly Shoulder - OH press, lateral raise, front raise, high pull Triceps - skull crusher, triceps extension, dips 33 sets and 330 reps 12. Modified Exercises Squat Wall sit .
