POSITIVE AND TOTAL HEALTH
COMPUTERIZED LIFESTYLE
ASSESSMENT PRESCRIPTION SCAN
ANNEXURE CONTENTS
Topics:-
1. Exercise Details
2. Nutrition, Calories etc.
3. Stress Management
4. A.I.D.S. Information
5. Ear, Nose, Throat, Teeth, Eye Care
6. Safety
7. Breast Self-Examination
STAMINA EXERCISE
Walking: Excellent
Cardiovascular benefits for the advanced age groups. Should be done
briskly with swinging of the arms. Comfortable shoes need to be
worn. May be done in the mornings or evenings for between 30-60
minutes.
Jogging: Suitable
for younger age group below 50 years. 30 minutes is all that is
required and may be done continuously, or jog, and walk in between
when fatigued. The pace of jogging is equal to that of a brisk walk.
Preferably use thick solid comfortable shoes and run on soft or
grassy surfaces. Wear comfortable clothes and breathe freely.
Swimming:
For those
who know how to swim. 20 minutes of continuous swimming is
sufficient. Alternatively swim the length of a pool (i.e. 10-20
metres), rest at the end for 30 seconds, swim back, 10 such lengths
is good. Use any stroke you know. They are all of almost equal
cardiovascular and muscular benefit.
Cycling: For any age group. Minimum time 45-60 minutes of
continuous controlled fast cycling. Cycling up slopes gives added
benefit. Ordinary cycles are good enough and indoor stationary
exercises may also be used at low resistance for 45 minutes.
Games: For the
fitter younger age group. Get fit first before playing games such as
squash, badminton, tennis, handball, basketball, football etc. Warm
up before the games. 30- 45 minutes of the game is sufficient.
Weekend or once a week games is to be avoided unless other fitness
programs are done on other days. Play within your capacity.
GYM EXERCISE / WEIGHT
TRAINING
The points to keep in mind in weight training are as follows:
Weight training should not be done everyday. The ideal
schedule is on alternate days with a complete rest on weekend.
Even while there are several systems of weight training
which advocate the exercising of different muscle groups on
different days, the best system for non-competitive sportsmen is
to exercise the entire body in each session. The muscle groups
are:
Shoulders
Arms
Chest
Back
Abdomen
egs
Weight training is basically for strengthening and building
up the muscles. In order to convert this into an all-round
program, it would be advisable to do some stretching exercise
and cardio-vascular exercise such as running.
Suppleness and stamina can also be built up through weight
training by following a body builder type schedule. The weights
are also used to stretch the muscles and muscular endurance and
cardio-vascular stamina are built up by repeating each exercise
by using lighter weights.
The normal repetitions of any exercise for the upper body,
i.e. shoulder, arms, chests and back are 8 times. And for the
lower body, i.e. legs including the abdomen, are15 times.
In order to get the best benefit out of the 8 or 15
repetitions, as the case maybe, the last one or two repetitions
should be somewhat strenuous and difficult. In case it is done
too easily, it means the weight used is too little. And in case
it is not possible to complete the repetition, it means the
weight carried is too heavy.
We prescribe three sets of exercises for each muscle group.
However, there are several systems of weight training which we
will mention briefly which prescribe different repetitions as
well as different sets.
A repetition is one complete exercise movement from the
starting point of the exercise up to the finish and the back
again to the starting point. A set is a group of repetitions of
the same exercise. Therefore, for the upper body 8 repetitions
of any one exercise form one set. And 15 repetitions of one
exercise for the lower body forms one set.
Some system of weight training are:
Conventional: this is the system of weight training as
mentioned above. In this systems each muscle group such as
shoulders, arms, chest, etc. are exercised separately by
completing all the exercise and sets of that muscle part
consecutively with rest period in between each set. After
completing that muscle group, we proceed to the next muscle
group.
Super-set system In this system, two to three muscle
groups are exercised together e.g. one could exercise the
shoulders, arms and chest at a time by doing one set of
shoulder exercises than immediately proceeding to one set
for arms and one set for chest. And normally three sets of
each exercises are done, this cycle is rotated three times
before moving to the next combination of muscles. The
advantage in this system, over the conventional system is
that no time is wasted between exercises and there is no
rest period between the set. In the conventional system a
rest period is required between each set since the same
muscle group has to be exercised and since each set causes
fatigue to the muscle, one ought to rest. Whereas in the
super-set, each muscle group gets rest while the other
muscle group is being exercised. This system is especially
convenient for those who do not have much time.
Split-system: This system of weight training is normally
used by the serious body builders. In this system, the
entire body is not exercised in one day and the muscle
groups are split in two or three large groups, e.g. on the
first day several exercises are done only for the shoulders
and arm muscle groups. On the second day, several exercises
will be concentrated on the back and the chest. On the third
day, the concentration of exercises will be on the legs and
abdomen muscles. This cycle is repeated once more during the
week with the seventh day as the day of rest.
Circuit training: this system of exercises is usually
done by active sportsman and is helpful for building up
muscular and cardio-vascular endurance. In this system, all
the exercises are done continuously one after another
without any rest. After one set of all the exercises are
completed, the trainee proceeds directly to the second
circuit of exercise comprising a continuing series of sets
for each muscle group. In this system, all muscle groups of
body are exercised consecutively one after the other in the
three or four circuits.
Progressive: In all the previous systems of exercises,
the weights used for each muscle group for all the sets are
constant. However, in this system of weight training which
is used by the active body builders and sportsmen, the
weights are increased for each set of exercises for the body
part. As a result the repetition is reduced. For example, if
the arms are being exercised, the set may comprise eight
repetitions with a given weight, and the second set will
comprise 5 repetitions with an increased weight and a third
set will comprise only two repetitions with almost maximum
weight-load.
In additional to these basic systems, there are several
other variations created by advanced exponents of weight
training which only minor variations of above are.
STANDARD YOGA PROGRAM
Yoga should preferably be done under the expert supervision
2/3 times per week
In case you know Yoga, we suggest that the following
asanas be included in your program.
Each Yogasana is repeated 2/3 times except serial Nos. 1, 15
& 16.
Persons with back problems should avoid serial Nos. 2, 4, 10
& 12.
Persons with Cardiac problems, HBP, etc. should avoid serial
Nos. 4 and 5
This program will not only keep u in fit, but is also
beneficial for those persons who have high B.P., respiratory
problem, mental strain, headaches, digestive ailments, back
problems, joint problems, etc.
YOGASANAS
Stand warm up for Pawan muktasana series.
Suryanamaskar (sun solutation).
Effect on full body including heart and circulation.
Ardh-halasana (30o, 60o, 90o, double leg raises)
Effect on abdomen, legs, back, reproductive organs.
Matsyasana (fish pose)
Effect on chest, neck, thyroid, circulation.
STRESS MANAGEMENT
Stress is the Neuro-muscular endocrinic response of the body to a
demand, mental or physical and results in psychosomatic ailments.
stress is an Arousal response the body makes, when a situation is
perceived as being stressful.
The first step in managing stress is to develop a stress free
personality. A high self-esteem, assertive behavior and a positive
attitude help in building stress free perception. It also helps to
focus on areas where control and change are possible. Thereby
reducing stress.
Any exercise programme done regularly utilisis the bodies excess
stress
harmones. Exercise not only makes the body fit, but it also
acclimatizes the
heat and lungs to increased activity, as in stressful situations.
Relaxation and meditation techniques result in calming brain waves,
and reducing the effects of stress. This is especially effective
with stress related ailments.
The easiest way to meditate is by either lying down, sitting on
the ground or g on a chair in a comfortable position. Eyes should be
closed and noise eliminated to reduce internal stimulation. Soft
music aids in relaxation. You may like to Practice relaxation
techniques, different forms of meditation, yoga, a. suggestion,
muscular practice etc.
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