1 HEALTH IN OUR HANDS! April 2017

Fitness and Exercise

Aerobic vs. Anaerobic American College of Sports Conditioning Medicine (ACSM) Guidelines

Aerobic exercise is also referred to to flow smoothly, which Cardiorespiratory Exercise as “cardio.” This form of exercise decreases the risk of  Adults should get at least requires muscles to work overtime, cardiovascular disease. Regular 150 minutes of moderate- so the heart pumps oxygenated exercise also helps manage type intensity exercise per week. blood to deliver oxygen to the 2 diabetes, depression, cancers,  Exercise recommendations working muscles. Some forms of arthritis, and falls. can be met through 30-60 aerobic conditioning include cycling,  Improves mood- Physical minutes of moderate- running, swimming, walking, step activity stimulates various brain intensity exercise five days class, dancing, and kickboxing. chemicals that may leave you per week or 20-60 minutes These exercises can become forms feeling happier and relaxed. You of vigorous-intensity of anaerobic conditioning if may also have improvements in exercise 3 days per week. performed at a high intensity. As confidence and self-esteem  People unable to meet you become more aerobically fit, because of your appearance. these minimum the body does not have to work as  Boosts energy- Regular activity recommendations can still hard because the muscles are more can improve muscle strength benefit from some activity. efficient at extracting and using the and boost your endurance. oxygen. Exercise delivers oxygen and Resistance Exercise nutrients to your tissues and  Adults should train each Anaerobic conditioning is exercise helps the cardiovascular system major muscle group 2 or 3 “without oxygen.” This type of work more efficiently. days each week. activity causes you to be quickly out  Promotes better sleep-  Adults should wait at least of breath- sprinting, lifting heavy Physical activity can help you fall 48 hours before training the weight, or any rapid burst of hard asleep faster and deepen your same muscle group. exercise are some examples. sleep, however, exercise too  2 to 4 sets of each exercise close to bedtime could make you will help adults improve too energized to fall asleep. strength and power. Benefits  Improve sex life- Regular  8-12 repetitions to improve physical activity can improve strength and power; 15-20  Controls weight- Exercise can energy levels and physical repetitions to improve help prevent weight gain or help appearance which may increase muscular endurance. maintain weight. your confidence. Exercise  Combats health conditions produces endorphins that Flexibility Exercise stimulates the release of sex and diseases- Being active  Adults should do flexibility hormones, which enhances boosts high-density lipoprotein exercises at least 2 or 3 arousal. (HDL), or “good,” cholesterol and days each week to improve decreases unhealthy  Exercise can be fun and range of motion. triglycerides. This allows blood social! 2 HEALTH IN OUR HANDS! April 2017

 Each stretch should be held 10- Myth: Stretching helps your body For more information, contact Dr. 30 seconds. recover faster. Shawn Drake ([email protected]).  Flexibility exercise is most Fact: No significant changes occur This organization is open to all effective when the muscle is in blood lactate levels (a measure of majors. warm. Therefore, stretching how fatigued your muscles are) in after aerobic activity may be individuals who stretch after References more beneficial but stretching exercise. There are, however,  http://exerciseismedicine.org before exercise helps prevent benefits to limber muscles.  http://www.acsm.org/about- injury. Stretching right after your workout, acsm/media-room/news- while the body is still warm, is the releases/2011/08/01/acsm- best way to increase joint flexibility. issues-new-recommendations- Tips to Make Exercise a Habit Myth: More gym time is better. on-quantity-and-quality-of- exercise  Do a variety of activities you Fact: Rest is crucial! If you work out http://www.mayoclinic.org/heal enjoy. every single day, you could injure  thy-lifestyle/fitness/in-  Find a workout partner- the yourself or over-train, which keeps depth/exercise/art-20048389 social aspect could make your muscles from rebounding and exercise more enjoyable and your body from improving.  http://www.webmd.com/wome will provide accountability. n/features/exercise-habits#1  Make exercise a priority- find Myth: Lifting weights will make you  http://www.health.com/health/g the time that is most convenient bulky. allery/0,,20765578,00.html Fact: Lifting weight will help for you. This may be first thing  http://www.medicinenet.com/a muscles get stronger and denser. in the morning or maybe on erobic_exercise/article.htm your way home from work. You will burn the fat on top of your muscle, and you will get that “toned”  https://www.astate.edu/college  Exercise even when you are look. /conhp/departments/physical- “too tired.” Chances are therapy/ exercise will give you a second round of energy. Get involved: Exercise is  Log your activity. Medicine Other News:  Be aware of the indicators of **If you have any suggestions for progress- getting a good night’s newsletter topics, please contact sleep, thinking more clearly, Dean Susan Hanrahan at having more energy, resting [email protected]. heart rate dropping over time ************** are some signs of progress. The Arkansas State University  Invest in a fitness watch or Employee Wellness Newsletter is pedometer. This will help published monthly during the encourage more activity academic year by the College of throughout the day and help Exercise is Medicine (EIM) is a new Nursing and Health Professions. Registered Student Organization at you achieve your goals. Health questions can be addressed Arkansas State University. The  Reward yourself! Set a goal to Dean Susan Hanrahan, Ph.D., mission of this organization is to AND reward. When you hit that ext. 3112 or hanrahan@astate. goal, treat yourself! provide a solution to one of the edu. Produced by Karinda Polk, greatest public health problems of graduate student in the College of the 21st century. Physical activity is Nursing and Health Professions, key for prevention and treatment of Myth Busters Physical Therapy Program. diseases. EIM aspires to assess the university’s physical activity level, Myth: Doing crunches are the key counsel and assist individuals in to flat abs. meeting the National Activity Fact: Simply doing crunches does Guidelines, connect inter- not hit all of the muscles that make disciplinary programs, and make up the core. Focus on compound movement a part of the daily exercises, such as planks, that campus culture. incorporate multiple muscle groups. Cardio is also extremely important! https://www.facebook.com/ASTATE Burning fat is the key to a “flat EIMOC stomach.”