News & Reviews

EXERCISE PRESCRIPTION

This article is aimed at various criteria that need to be considered when devising a tailor made exercise programme, commonly referred to ‘Exercise Prescription’.

An exercise prescription is a personalised programme of recommended physical activity, designed to restore, maintain or enhance positive health and fitness. Specific guidelines that form the important and integral components of a sound exercise prescription, is the application of the FITT principle. This refers to the ‘frequency’, ‘intensity’, ‘time’ (duration) and ‘type’ of exercise that are considered best for an individual’s personal needs and aims.

An individual’s current health and fitness status, programme goals and the exercise setting and environment are critical factors in developing a personalised exercise prescription. Generally, exercise prescriptions are either self-developed or devised by a qualified professional. The latter would prove more effective but whichever option is chosen, the above factors must be applied.

Physical Activity Readiness Questionnaire (PARQ)
Fitness facilities generally incorporate some type of ‘medical’ questionnaire before an individual embarks upon an exercise programme. The aim of the questionnaire (PARQ) is to gather relevant information about the current health and fitness status on an individual. This can then be used to decide which activities will be most appropriate to include in developing a person’s initial exercise programme and determine whether any exercises should be avoided. Once an exercise programme has begun, periodic evaluations need to be conducted to assess how the individual has adapted to the exercises prescribed and determine whether any adjustments need to be made in order to make improvements in their well being.

Exercise Programme Planning

* It is recommended that routine medical check-ups and health screening be conducted at regular intervals. These will help to monitor progress and maintain motivation so that personal targets are achieved.

* Initially, low-intensity exercises should be performed for those who show no unusual physiological signs or symptoms. As a rule, generally 40% – 60% of one’s maximal heart rate should be aimed for initially followed at a later date between 50% and 85% of maximum heart rate. The latter is routinely accepted as 220 minus your age and then the percentage rate is worked out accordingly.

* For individuals with known health problems or have not partaken in exercise for some years, it is recommended that you get medical clearance from your GP.

* Small gradual routes to progression should be the norm so that continuation of exercising remains consistent. Positive results will then occur and will be more long lasting. To over do activities too soon with the aim of quick fixes results in muscular soreness (DOMS – delayed onset of muscular soreness) and only achieve short term gains, ultimately giving up with no further gains in fitness. With regular and small increases in activity levels, your body will adapt to the added stresses imposed upon it, allowing for further progress over a period of time.

* The duration or length of time you should exercise aerobically is generally dependent on the relative intensity level of the activity being performed. Your aim would be to exercise gradually over a period of time to ultimately building up to 30 minutes of moderate intensity a day, which may be cumulative in separate sessions throughout the day. This level of intensity should be aimed at five times a week for positive gains to be achieved.

* For developing cardiovascular fitness increases, any activity that uses large muscle groups and maintained in a continuous, rhythmical and aerobic nature would be most appropriate. Examples of this type of activity would include walking, jogging, swimming, cycling, stair climbing and rowing.

* A warm-up before commencing your main programme of exercising and a warm-down on completion should always be included every time you exercise. These play an essential role and serve many purposes and benefits and yet often neglected by many trained performers. Warm-up serves to prepare your body for the stresses you are about to pace upon it and prepare you mentally for the tasks in hand. Cooling down predominantly assures that venous return to your heart is maintained and helps in the removal of any waste products to ease any possible effects of DOMS mentioned above.

* The subject of warming up and warming down are quite extensive. These should be discussed during inductions and specific wall charts are often displayed in the gyms for regular reference and should be read.

* The type of exercise or physical activity to be performed must also be given serious consideration. There are in fact ‘good’ and ‘bad’ exercises, the latter referred to contraindicated exercises, and could lead a performer, especially a beginner, the likelihood of injury. Therefore, the type of exercise or activity should be based upon the individual’s functional capacity, interests, personal goals and ability to partake on a regular basis.

Your gym facilities should allow you to utilise all the points indicated above through which you can gain many personal benefits. The hardest part is getting started and procrastination is the thief of time, so take the plunge and start enjoying physical activity.

For further details please contact BAFI