Effective Physical Activity Programs for Better Health
Key Features of a Health-Focused Activity Program
- Types of Activity: Ideally, include aerobic endurance (3 days/week), resistance training (2 non-consecutive days/week), and flexibility exercises (daily). If combining activities in one session, perform them in that order (aerobic, resistance, flexibility).
- Frequency: Between 3 and 5 days per week.
- Duration: 30 to 60 minutes per session.
- Intensity: Between 55% and 65% of maximum heart rate for aerobic exercise, and an appropriate weight/resistance for strength training (allowing controlled repetitions).
Other Recommendations
- Always perform a warm-up adapted to the planned activity.
- Wear appropriate clothing and footwear.
- Do not exercise immediately after eating or when feeling unwell.
- Start gradually and increase intensity/duration progressively as your body adapts.
- Train major muscle groups for balanced development. If you train a muscle, also train its opposing muscle.
- Perform exercises with correct technique.
- Monitor your breathing and heart rate, adjusting the activity as needed.
- Respect your body’s limitations, track your progress, and listen to your body’s signals.
- Perform stretches daily to maintain flexibility and elasticity.
Recommended Weekly Caloric Expenditure for Health
To achieve recommended health levels, aim for a weekly energy expenditure of 2000 kcal through a combination of daily activities, planned physical activity, and sports.
Aerobic Endurance Training Recommendations
Engage in activities involving large muscle groups at a moderate-to-high intensity for 20 to 60 minutes, 3 to 5 days per week.
Cardio-Respiratory Effects of Aerobic Training
- Increases heart size, allowing more blood to be pumped per beat, which reduces resting heart rate. Muscle contractions become more powerful.
- The conditioned heart can sustain higher effort levels and recovers faster post-exercise.
- Improves peripheral circulation, delivering more blood to tissues and muscles.
- Lowers blood pressure and helps regulate it during movement.
- Increases the number of red blood cells, improving oxygen transport.
- Increases lung capacity, allowing more oxygen intake per breath.
- Decreases resting respiratory rate due to increased breath volume and depth.
- Strengthens respiratory muscles (including chest muscles), making breathing more efficient.
- Improves overall pulmonary ventilation.
Strength Training Recommendations for Health
Train all major muscle groups for balanced development. Use moderate intensity, selecting weights or resistance that allows you to perform at least 20-25 repetitions per set with good form.
Abdominal and Back Exercise Recommendations
Abdominal Exercises:
- Avoid exercises that cause lower back hyperextension (arching).
- Limit trunk flexion to about 45 degrees; lifting higher often engages hip flexors more than abdominals.
- Focus on correct technique for effective strengthening. Avoid using foot anchors or assistance that compromises form.
- Perform exercises slowly and with control, maintaining a steady breathing pattern (do not hold your breath).
- Combine abdominal work with exercises for the glutes and lower back for balanced core strength.
Lower Back Exercises:
A general guideline is to perform about one-third as many repetitions for the lower back as for abdominals (e.g., 33 back extensions for every 100 crunches). A good technique involves supporting the lower body and raising the trunk until it’s horizontal with the legs.
Effects of Strength Training on the Musculoskeletal System
- Increases muscle mass and strength.
- Enhances muscle contraction capacity.
- Improves muscle oxygenation.
- Increases muscle resistance to fatigue.
- Strengthens bones and connective tissues.
- Improves joint mobility and stability.
- Improves posture.
- Enhances physical performance in daily activities and sports.
- Helps prevent muscle atrophy (sarcopenia) and manage body weight.