#lockdownexercise

[just-me-youll-see]

“Don’t tell me the sky’s the limit when there are footprints on the moon.” - Paul Brant . . . #paulbrandtquote #bushwalking #covidexploring #backyardlockdown #lockdownexercise #thebluemountains #ilovensw #nature #landscape #lockdown2021 #outsideexercise #bluemountainsaustralia #australia #straya #donttellmetheskysthelimit (at Moya Point) https://www.instagram.com/p/CQm2IGultfs/?utm_medium=tumblr

[wolfie-wolfgang]

How I’m staying fit during the 2nd lockdown - read my blog wolfiewolfgang.com/?p=20125 #fitness #lockdown #lockdownexercise #martialartslifestyle #pressups https://www.instagram.com/p/CHtJRM1nWsP/?igshid=g1bt5kwqzdoz

[margosmusing]

Young rabbit, met on my Permitted Exercise this evening

[postkarten-aus-aotearoa]

Alert Level 3. Spaziergang auf dem Harry Ell Walkway.

[alwaysbelieveinmiraclesuk]

Morning Movement & Motivation ⏰ Our new “Blog” post now available on our website! So following on from our “Mums in lockdown post” this one talks about how a morning stretch is so beneficial to us all. Starting the day right with positive energy 💝✨ Please click the bio link above to read all about starting the day with a morning stretch and the benefits 🧘🏼‍���️✨

[wedding-photographer-josephine]

That was our route lying ahead of us on our run this morning. And then the canal below and the reeds fields. And lastly me after our run. I look a bit strange but everything was warm and toasty so I guess that’s all that matters!! . . . . #londonphotographerwedding #brandphotographerlondon #businessbrandingphotographer #businessbrand #personalbrandphotographerlondon #personalbrandphotography #couchto5kapp #runningphotographer #dailyexerciseroutine #getfit21 #getfitter #lockdownexercise #week7run1 (at Josephine Gray Photography) https://www.instagram.com/p/CLDMbcYB5R5/?igshid=1or7snoagmrlm

[theshadowmystic33]

#esk8 #exwayx1prohub #exway #skateboardingisfun #skate #penllyn #lockdownskateboards #lockdownexercise #mentalhealth #mentalhealthawareness #depressionawareness #northwalescoast #pir At least it hasn't rained today and it's not so cold that it's dangerously slippy... So, I'm lucky to get out on my X1Pro for a quick skate (esp with Lockdown). It did start to rain 5 mins after this photo! Lol (at Pwllheli) https://www.instagram.com/p/CK8yPCihxi-/?igshid=kukych9vnkbs

[fruitcakecreatives]

The estate is about to go.theress homes you see bforbu r being decanteded. Were are the resdents decantated to.Everywhere, anywhere everyone goes missing...no #community allowed descurtion and new community with hiher earnings will be shiped in. End of the eara #homesfitforheroes a message once understood that we were all #heroes now ? #dyslexic #lockdowndiaries #lockdownwalksfromhome #lockdownart #lockdownwalks #lockdownexercise #fineartphotography #streetlife #streetphotography #steetphotography #urbanlife #unban_millionroses #urbanjungle #emergingartist #covid_19 #covidwalks #visitlondon #galleryart #streetinternationalphotography #streetvoewartgallwry #streetsoflondon https://www.instagram.com/p/CKe2ZpXFpxl/?igshid=3bjnxuvhxhue

[galleryantiques]

This mornings #sunrise 🌅 #Halesworth #Suffolk #MilleniumGreen #blythmeadow #lockdown3 #lockdownexercise #lockdownwalks #countrywalks #Countrysidewalk #covidwalks #exercisewalk (at Halesworth) https://www.instagram.com/p/CKTQUXdHfKv/?igshid=19xqbzf0jbnh6

[thunder1203]

The ornamental lake that forms a part of the Botanic Ridge wetlands #swipeleft #manmade #conservation #wetlands #neighbourhood #preservation #haven #oasis #gopromax #igersmelbourne #igersaustralia #igersvictoria #australia #aussiephotos #australia_oz #australia_shotz #everything_imaginable_ #everything_home_front #lockdownexercise (at Botanic Ridge) https://www.instagram.com/p/CEP-tfJjKP-/?igshid=utoc0w9s2l4t

[themusictechguyuk]

Today’s exercise. #themusictechguyuk #musictechguyuk #lockdownexercise https://www.instagram.com/p/CC6RxiAh8Xo/?igshid=4lvogghmechk

[lexicolaura]

Oh no! I swear I heard accessorise! 😂🤣 So who in lockdown has been exercising? Who is missing the gym? #lexicolaura #handmadejewellery #accessorise #accessories #jewellery #lockdown #excercise #exerciseroutine #exercisemotivation #lockdownexercise #muminbusiness #mama #mumpreneur (at Nottingham, United Kingdom) https://www.instagram.com/p/CBoa5PWlw4v/?igshid=1o2fh2fma3sk4

[sastasundar]

YANA Dietitian Shampa Banerjee shares her unique way of exercising during lockdown

[claireehmurray]

My little #astrid #littlebean looking #happy in the #sunshine🌞 on our morning #lockdownexercise (at Wendover Woods - Forestry England) https://www.instagram.com/p/CA1Cf1TBBFX/?igshid=1307p6t923s0e

[yoga-logic]

Out and about locally for my daily exercise over the last few weeks - so lucky to live here and have all this on my doorstep 👣✨#ilovenorthwales #conwy #wellbeing #lockdownexercise (at Conwy) https://www.instagram.com/p/CAlVaLipjb0/?igshid=1sh18ae36juda

[yourphysiotherapist]

EXERCISE PRESCRIPTION FOR WEIGHT LOSS

By: WREN JOHN FABIAN

  Beginning early 2017 I have noticed that people are becoming more conscious about their health and being fit, probably, because of the rampant rise of the social media influencers. Don’t get me wrong, but it is a good thing.  The sudden spread of the Corona Virus (COVID19) beginning last year increases the interest of humanity to develop a healthy lifestyle, to enhance more of their well being when it comes to health and immunity to diseases. Many have become more cautious and apprehensive about getting contaminated or exposed to any viruses or diseases around. People running or walking or simply doing some calisthenics in the park are noticeably increasing in numbers without minding the social distances that the government has implemented a couple of months back. Not to mention the increase of numbers of people doing their own exercises too in the confinement of their own homes.

 It is our duty as Physiotherapist to assist and back these people up in designing customized exercises that suits them and assure that it is in what we call the weight loss zone, especially those who have any preexisting conditions. Not all exercises fit everybody, some may improve others, but some may harm.  It is not a one-size-fits-all thing.

 In prescribing an exercise to a patient always take consider the health history of an individual, any risk factor that may arise, the individual strength, mobility and flexibility.  It is as well a must to know any orthopedic conditions a person have, for some exercises might work for Mark but is harmful for John.

 A good exercise prescription must contain the following:

1.       Mode of Exercise

2.       Intensity

3.       Duration

4.       Frequency

5.       Progression

 Whatever the condition of a person is always and always starts with a 15minute warm-up exercises.  A warm up exercises must be low intensity which incorporates some breathing exercise techniques. Stretching must be quick and not more than 20seconds-hold prior to exercise, this is like starting the engine of a car, giving our muscles a tap to wake up and be ready, then follow with a low intensity warm up exercises.

 An effective exercise must be aerobic in nature which is good for majority of our patients and uses large group of muscles.  It may last for 15minutes to an hour of continuous exercise, but may progress later on. Be mindful that some exercises are inappropriate for cardiac patients but walking, bicycling, walk-jogging are usually bearable for uncomplicated cardiac patients depending on their Metabolic Index Score.

 Now before you begin your exercise, first, determine your target heart rate.  Why is it important to know your Target Heart rate? Simply because for you to know that you are exercising effectively.

 Your cardio exercises should be done for a minimum of 15 minutes with a target heart rate in what is known as the WEIGHT LOSS ZONE. The weight loss zone is considered 65-85% (but others say it is 70-80%) of your maximum heart rate.

Your maximum heart rate can be accurately measured by taking a treadmill stress test. However, unless you’re a professional athlete or you absolutely want to know your exact maximum heart rate, taking such a test isn’t necessary.

To get an approximate measurement, which is all you need for effective weight loss, take 220 minus your age. Here is how you calculate the target heart rate:

MHR     (Maximum Heart Rate)

                          220 - age = MHR

RHR     (Resting Heart Rate)

                          beats in 10 sec X 6 = RHR

HRR     (Heart Rate Reserve)

                          MHR - RHR = HRR

Minimum     target rate during Ex

                          (HRR X 0.65) + RHR = Minimum Target Rate

Maximum     target rate during Ex

                           (HRR X 0.85) + RHR = Maximum Target Rate

The reason your target heart rate is so important is that it reflects the rate at which your body is using OXYGEN, as well as the rate at which it is BURNING CALORIES (metabolism). The more oxygen you’re using, the more calories you are burning.

If you exercise in the weight loss zone, you’ll be using the required amount of oxygen that is necessary to burn excess calories.

Once     you reach your ideal weight, you can exercise in the MAINTENANCE ZONE. The MAINTENANCE ZONE is a target heart rate     of 60-70% of your maximum heart rate.

DO     NOT Exercise with a target heart rate lower than 60% of your maximum heart     rate because it will be a waste of your time. You will not see any     results exercising at that level. 

When you start exercising, you may not be able to exercise in the weight loss zone for a minimum of 20 minutes. It is very difficult for people who are out of shape. The good news is, if you stick with it and push yourself, it gets easier and easier every day.

The     key is to start out slow. Aim for 10 minutes in the weight loss zone     initially and then gradually work your way up to 20 minutes. 

 An     easy way to accomplish this is to add 1-2 minutes to your workout every     week. Before you know it you’ll be up to 20 minutes or more! 

 How to Determine if You Are Exercising in the Weight Loss Zone?

There are three primary methods to determine if you are exercising in the weight loss zone. They are, from best to worst: heart rate monitors, your breathing rate and checking your pulse.

Heart Rate Monitors

The most accurate and effective way to determine if your target heart rate is in the weight loss zone is to use a heart rate monitor.

·         A heart rate monitor consists of two pieces the monitor that straps around your chest and a wrist watch receiver. When you turn it on, the monitor detects your heart rate and sends the information to the receiver. The wrist watch displays your current heart rate. 

·         It’s interesting to watch how your heart rate responds to different exercises. A heart rate monitor is recommended as one of your first purchases towards achieving your weight loss goals. 

 Breathing Rate

Your breathing is a great indicator of how hard you are working. By determining how hard you are breathing, you can get a general idea of what level of intensity you are working.

 Most gym post exertion charts near their aerobic exercise equipment to give their members an idea of what level of intensity they are exercising. These charts vary from gym to gym but they give the same basic information. They attempt to give you an idea of what your breathing should feel like at various levels of intensity.

 Pay attention to these charts as they can be helpful guides.

 If you dont have these charts to refer to, here is a general guideline of what your breathing would feel like if your target heart rate is in the weight loss zone.

·         Your breathing would be DEEP and you would definitely be aware of it. You could carry on a conversation, but you would probably prefer not to. It is the feeling you’d have exercising VIGOROUSLY. 

·         If you were exercising in the HIGHER END of the weight loss zone (a target heart rate at 80% of your maximum heart rate), you would have a STRONG FEELING OF FATIGUE but you would feel you could still maintain that intensity for the rest of your exercise. Your breathing would be DEEP and you could still carry on a conversation but you wouldn’t feel like it. Exercising at this level is difficult for many people.

 Checking Your Pulse

The third and least recommended method in determining if your target heart rate is in the weight loss zone is by manually checking your pulse.

 You have to periodically pause during your exercise and check your pulse to calculate your heart rate.

 There are TWO RED FLAGS about this method that makes it hard to recommend.

 First, for aerobic exercise to be effective, it requires constant     and vigorous activity without interruption. This method requires you to     pause periodically, or at the very least significantly slow down your     exercise to take your pulse. 

Second, for many people it can be difficult to find your pulse     causing an even longer interruption in your exercise. It is for these     reasons that most gym today highly recommend the use of heart rate     monitors or exertion charts as a guide. 

 Final notes on your target heart rate

Each     persons weight loss zone is unique. For example, you may have to exercise     more or less than the next person to reach and maintain a target heart     rate of 65-85% of your maximum heart rate. 

 If     you exercise with a partner, be sure you exercise independently to     maintain your own weight loss zone. 

 You     can jog together, but you have to monitor your own target rate, you may     crank it up a few notches and do a harder jog to keep up to your target Or     you may continue to jog with the same pace, but once the other is done     with his own target and you haven't reach your own, continue to jog     at a harder pace for an additional 20-30 minutes so that you can get your     “full” exercise in.

 Finally

There     are times when you will want to change your intensity level. For example,     if you've been exercising at 70% of your maximum heart rate and you reach     a weight plateau, you may want to strive to exercise at 80% of your     maximum heart rate for a few days a week.

 You     may also want to interval train, which is when you exercise at different     levels during your exercise you exercise for a few minutes at 70% of your     maximum heart rate and then you ramp it up to 80% of your maximum heart     rate for a few minutes and then back to 70% and so on.

                 Always end with a cool down exercises and then follow with a long stretching exercise up to 30seconds hold, this is to help the muscle squeeze out some lactic acid that accumulated throughout the exercises.