PRESCRIPTION OF

EXERCISE FOR
HEALTH AND
FITNESS
Physiology Department
Medical Faculty
Universitas Sumatera Utara

HOW TO START EXERCISE

PROGRAMS?

Active lifestyle is important for optimal

health.
Maintain a regular regimen of activity, that is
of longer duration or of more vigorous
intensity are likely to derive greater benefit.
Appropriate exercise type and intensity
varies, depending on individual
characteristics, current fitness level, and
specific health concerns.

MEDICAL
CLEARANCE/EVALUATION

Medical evaluation necessary before starting

an exercise program.
Some people either should not be exercising
at all or are considered at high risk and
should be restricted to exercising only under
close medical supervision, for example:

men over 40 years age

Women over 50 years age
People of any age who are considered to be high
risk

EXERCISE PRESCRIPTION

Involves four basic factors:

Mode

or type of exercise
Frequency of participation
Duration of each exercise bout
Intensity of the exercise bout

The goal of exercise program is to improve

aerobic capacity in people who have not
been exercising.

HOW MUCH EXERCISE IS EFFECTIVE ?

A minimum threshold for frequency,

duration, and intensity of exercise must be
reached before any aerobic benefits are
obtained.
American College of Sports Medicine (ACSM)
recommendation for developing and
maintaining aerobic capacity: training
intensity of 60%-90% of ones maximum
heart rate (Hrmax) or 50%-80% of VO2max

EXERCISE MODE

Should focus on one or more modes, types,

of cardiovascular endurance activities.
Select activities that enjoying and continuing
throughout life.
Fun, provides challenge.
Consider: geographic location, climate,
availability of equipment and facilities, home
exercise.

EXERCISE FREQUENCY

Optimal: 3 to 5 days per week.

Simply for the health-related benefits.
Additional days above are beneficial for
weight loss but this level should not be
encouraged until the exercise habit is firmly
established and the injury risk is reduced.

EXERCISE DURATION

Recent research: 20 to 30 min per day is an

optimal amount.
Exercise duration can not be discussed
appropriately without also discussing
exercise intensity.
Improvements in aerobic capacity are gained
with either a short duration, high intensity or
a long duration, low intensity, if the minimal
threshold is exceeded for both duration and
intensity.

EXERCISE INTENSITY

How hard must you push yourself to gain

benefits?
For most people, intensity should be at least
60% VO2 max.
Health benefits occur at intensities lower
than those needed for aerobic conditioning.

MONITORING EXERCISE
INTENSITY

Can be monitored on the basis of : training

heart rate (THR), metabolic equivalent
(MET), or rating of perceived exertion (RPE).
THR: linear relationship between HR and
VO2.
MET: activities classified by intensity
according to their oxygen requirements.
RPE: individuals subjectively rate how hard
they feel that they are working.

EXERCISE PROGRAM

Warm-up and stretching

Endurance training
Cool-down and stretching
Flexibility training
Resistance training
Recreational activities

EXERCISE AND REHABILITATION

OF PEOPLE WITH DISEASES

Exercise training has become an extremely

important part of rehabilitation programs for
a number of diseases.
Although the specific physiological
mechanisms explaining the benefits of
exercise training for some diseases have not
been clearly defined, there are many general
health benefits that appear to improve the
patients prognosis.

Terimakasih