The use of exercise is far well emphasized to the general world population. In a time whereby we are physically inactive for long periods of time, we generally need to be able to do more with the time that we are free.
Most of the times, we see a lot of clients who have been to the gym and hurt themselves or people who have been sitting in the office and still had pain. However the use of exercise is sometimes done or prescribed via you tube, Google and other fields (family members, relatives, gym partners etc).
Exercise is a far much more a powerful tool than what we tend to think. If used right one can:
- Improve one’s body image
- Have positive cognitive functioning
- Reduce depression and anxiety
- Get a positive view and help improve positive relations with others.
- Increase muscle growth
- Increase Physical performance
- Reduce risk of falls and injuries
- Reduce risk of lifestyle related complications.
In exercise therapy, there are certain rules that should be adhered to ensure the effectiveness of the modality. Each exercise should be variant with a person`s goal, pain, stiffness of joints and muscles
Exercise should have frequency, quality and quantity.
Frequency
Frequency is the number of days in a week one should go and do exercises. Therefore it is recommended the more days the better with the minimum being 3 days a week. However the aim of frequency in exercise prescription is to have consistency.
Quality
Quality is how good your workout is designed for, for example when doing a bicep curl make sure you do not use your pectoralis muscles to help. Therefore this ensures efficacy in terms of muscle bulk, strength and reduces risk of injury.
Quantity
Quantity is the number of repetition an exercise is performed. It includes sets and repetitions, whereby repetitions are the number of times to perform an exercise. For example, if you perform 12 squats, then stop. The 12 squats are termed as repetitions. Sets are how many times you will repeat that exercise for the set number of repetitions. For example, you perform 12 squats, rest, then perform another 12 squats, rest, then perform another 12 squats. You have now completed three sets of 12 repetitions. This has to have a chart whereby you monitor how you have progressed over a certain period of time.
If you have an intention of increasing muscle bulk and strength, the best exercise prescription for you is to increase the weight and reduce the number of repetitions. If your purpose is to improve endurance then reduce the weights and increase the number of repetitions.
Always remember to start with some warm up that is some slight cardio and stretches to engage the muscles for the workout. Remember to begin with a good posture when doing exercises to reduce the amount of injuries in the gym.
Make exercise a health and lifestyle choice.
Compiled By; Michael Ombati,
Physical Therapist,
C & P Health Center.
