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


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.


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)


  • 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