Physiology Department

Medical Faculty
Universitas Sumatera Utara
 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 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
 Involves four basic factors: (FITT)
Frequency of participation
Intensity of the exercise bout
Time (Duration of each exercise bout)
Type or mode of exercise

Thegoal of exercise program is to improve

aerobic capacity in people who have not
been exercising.
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
 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.
 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.
 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.
 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.
 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.
 Warm-up and stretching
Endurance training
Cool-down and stretching
Flexibility training
Resistance training
Recreational activities
 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.
 Intensity:
1. Estimate Maximal Heart Rate (MHR) = 207
(0,7 x age)
2. Check Resting Heart Rate (RHR)
3. Determine Heart Rate Reserve (HRR) = MHR
RHR
4. Calculate the Training Intensity (TI) at 30, 40
, 50 , 60, 70, and 85% (e.g. 60% TI = HRR x 0,6 +
RHR)
A 20-year-old man with 50% TI = (125 x 0,5) +
a resting heart rate 0f 68 = 131 bpm
68 bpm:
60% TI = (125 x 0,6) +
MHR = 207 (0,7 x 20) =
68 = 143 bpm
193 bpm
70% TI = (125 x 0,7) +
HRR = 193 68 = 125
68 = 155 bpm
30% TI = (125 x 0,3) +
85% TI = (125 x 0,85) +
68 = 106 bpm 68 = 174 bpm
40% TI = (125 x 0,4) +
68 = 118 bpm
 Light intensity: 106 - Type:aerobic exercise:
118 walking, jogging,
Moderate: 118 143 cycling, swimming, etc.
Vigorous: 143 174

Duration:between 20
60 minutes per session
Frequency: 3 5 x per
week