WHY SHOULD WE DO EXERCISE?
By exercising we lower the risks of getting ill.
- influence on metabolism (lowering cholesterol, blood sugar content)
- influence on heart and blood vessels (lowering blood pressure, slowing down coronary artherosclerosis)
- influence on bones (prevention of the beginning of osteoporosis progress)
- influence on the whole locomotor system (counterbalancing muscular dysbalances – prevention of backaches, positive influence over nutrition of joints – prevention of arthrosis development progress in knees and hip joints)
There is a great chance
- to help most people to be self-sufficient and mobile even in their advanced age
- to lower incidence of illnesses whose progress is partly caused by inactivity (locomotor system disease, ischaemic heart disease, diabetes mellitus, ostheoporosis, etc.)
- to lower psychical alterations caused by solitude, not being self-sufficient, loss of their partner, being afraid of the future
Possibilities up to the advanced age
- keeping adequately fit
- keeping locomotor system functional with focus on its flexibility (degree of mobility)
- keeping people motivated to cooperate and be interested in everyday activities
- motivation to help the others in mutual contact
Conclusions – healthy exercise is necessary
- great improvement of everybody´s life and lowering costs of health care for the society
- stabilizing the state of health and improvement of the illness prognosis
- lowering pharmacotherapy by 2/3
- great amount of diabetes sufferers and other patients staying only on regime therapy
- patients after myocardial infarction or operational interventions without another atack
- distinct increase in fitness above the average of the healthy population
THE KINDS OF MOVEMENT
Exercise to keep function
- exercise to keep mobile, flexible, muscular functions
- exercise for midriff activation and functional breathing
Kinds of movement
- swing movement – needs toning of fixative muscles – fast movement causes untimely reflexive protective contractions of antagonists – it breaks down the movement so that it prevents microtrauma – not physiological stretching of tensed-up muscles and ligaments mainly in articular capsules
- conducted movement – slow, conscious and regulated
- gradual incorporation of muscles into motion patterns
- motion correction in regulative cybernetic curve of mobility
- creation of motion patterns – motion economy
- burdens mainly the nervous system
- pendular movement – the least demanding, nervous regulation only for a short period – needs release of muscle tension
Components of movement
- static – antigravitational force implementation, initial body positions
- dynamic – coordinational relations among muscles – motion stereotypes
- breathing – development of breathing function in coordination with movement
- relaxation – release of tension
The result of synthesis of all the components is a fully automated motion with emphasizing functional interconnection of the components – the functional wholeness.
HOW TO DO EXERCISE?
Principles for releasing tension and stretching
- choice of body position (it mustn´t serve as postural function / it mustn´t overcome resistence / the least proprioceptive irritation)
- conductive movement (volitional checking until release of tension / up to the pain threshold / correction of movement)
- making use of reflexive mechanism (activation and a subsequent decline / method of post-izomeric relaxation / making use of breathing out – stretching reflex)
- fixing a part of the body (central and peripheral insertion)
- physiological efficiency achievement
Principles of working out
- resistence – adequate to number of repeating and the state of the trainee
- eccentric contraction – slowing down effect
- proper body position
- breathing out (correct carrying out / fixation of the central insertions / coordination of abdominal and back muscles / no breathlessness)
- previous stretching (stretching of the antagonist , deadening its activity / recovery of the physiological degree)
STRUCTURE OF THE TRAINING UNIT
- warming up period 10-15 minutes
- light intensity around 40% max ( walking, cycling)
- to limber up mobility of big joints up to the physiological extent of movement
- by activating of the backbone deep stabilizing system and the midriff to prepare breathing and stabilizing system for the training load
- training Phase 40-60 min
- changing simulator every 20 minutes
- on particular simulator (resistence exercise and exercise for activating of the backbone deep stabilizing system with possible usage of fitness machines)
- the form of load should ideally be interval form with alternation 1 min higher load (80% max) and 2-3 min lower load (50% max)
- possibility of training with lasting heart rate ( for weight reduction around 50% max, for fitness training around 65-70% max)
- cool-down Period 10-15 min
- light intensity at the grade 30-40% max, making use of walking
- on the walking or cycling simulator