Exercise to ensure a healthier life

Heart disease

• Any exercise can rise H.R. will improve heart muscle strength.
• Improved heart muscle will reduce chance of heart failure
• Improve heart muscle = Improve stroke vol. = reduce H.R. = reduce chance of high blood pressure
• Any exercise for longer than 20 mins, H.R. above 60% Max has the effect of improves heart strength.
• Australian gov. suggests kids under 18 needs as least one hr of exercise per day to stay healthy.

 

High/Low blood pressure

• 2 opponent – H.R. + peripheral resistance- artery size

• Improve heart muscle = Improve stroke vol. = reduce H.R. = reduce chance of high blood pressure

• Exercises create vasodilatation – Artery enlarges in size. = Reduce peripheral resistance = reduce blood pressure.
• High sodium=salt food increase blood vol. = increase H.R. = increase blood pressure.
• Sodium contains H2O and brings it back to blood vessel, so it increases blood vol.
• Potassium and sodium are opposite. If body is high in Potassium it will squeeze sodium out of body so potassium can help lower blood pressure. Food e.g. Banana, cereal, bread, seaweed.
• Body has a hormonal respond for low blood pressure- Blood pressure start drop – adrenal gland release Aldosterone to target kidney to hold back sodium＋H2O inside body – send it back to blood vessels – increase in blood vol.= increase in H.R.= increase in Blood Pressure.
• Eat food with higher sodium to control low blood pressure.

 

Diabetes

• Type 1 – Genetic Type 2 – caused by eating high G.I. food for long period of time.
• G.I. is mean that how fast can body turn food into blood glucose and use as energy.
• High G.I. food means food with low fibers. E.g. white bread, any process food, Watermelon, mango, Grape.
• Food in body- body turn it into blood glucose- when body’s blood glucose level is high- liver release insulin, insulin help store anything, fat, protein + glucose.
• A diabetic lose sensitivity of it’s own insulin, but exercise improve insulin sensitivities.
• To prevent diabetes low G.I. food is essential. E.g. Apple, Whole meal bread, whole meal pasta

 

Osteoporosis

• Osteoporosis- loss of bone density so causes bone easier to break
• It is more common in female after menopause
• Bone density is build on Calcium, Weight bearing exercise, Male=testosterone female=estrogen
• Male body will release testosterone till dead, but female body stop producing estrogen after menopause. That’s why it is more common osteoporosis happen in female after menopause.
• To prevent Osteoporosis what we can do is to ensure we always have enough calcium intakes and also do enough weight bearing exercise. E.g. Running, Weight lifting

 

Osteoarthritis

• Caused by previous injury, overuse of a joint
• Prevent by having a perfectly muscle balanced body
• If you have Osteoarthritis, to help reduce pain, best way is movement/exercise.
• When a joint move, it release synovial fluid, it help smooth the joint so it can stop bone rub on bone happen in joint.

 

Prevent Injury

• Injury normally cause by muscle imbalance in body. Wrong muscular neural message firing pattern. Bad balance
• Training muscle, balance and postural is the best way to stop getting injury.

Talker’s Detail

Name: Trevor

Nationality: Hong Kong

Education:

1. Cert. 4 Outdoor Recreation – Cooloola Sunshine Institute of TAFE
2. Diploma Fitness – Sunshine Coast TAFE
3. Degree Human Movement – University of Queensland

Qualification:

1. Registered Exercise Therapist <Fitness Australia>
2. Registered Fitness Trainer + Strength & Conditioning Coach <Fitness Australia>
3. Lead Climbing Leader + Instructor <Australia Climbing Council>
4. Medallion Bronze life saving
5. Sky Diving Instructor

Occupation:

1. 2002-2004 K2 Extreme Brisbane – Rock Climbing Instructor
2. 2005-2007 Multi- Health & Fitness Personal Training – Personal Trainer
3. 2006-2007 Qld Redcliff Rugby Union Colt Team – Strength & Conditioning Coach

 

 

 

 

2006年12月25日

电话：531-1212