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The Pinecone
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November 2016
Just like your need for a balanced diet of vitamin rich vegetables and fruits, protein, and
carbohydrates, your body needs a balanced routine of exercise that includes cardiovascular,
strengthening, and flexibility.
Any exercise that raises your heart rate slightly is considered Cardiovascular, such as
walking, biking, or swimming. In the Oasis, the Nustep, the treadmill, and the recumbent
bike will increase your heart rate. As we age, it is not necessary to push ourselves to
the point of being out of breath and heart pounding. Slight perspiration and increased
respiration rate is good and still being able to carry a conversation is a sign of exerting
enough energy to utilize our hearts and lungs without overdoing it. If you do experience
shortness of breath, heart palpitations, dizziness or pain – SLOWDOWN or STOP to rest.
Strengthening exercises build muscle and endurance. Lifting weights, and using Upper
body and Lower body resistant equipment in the Oasis are strengthening exercises.
Noodles and barbells in the water and water walking use resistance to strengthen arms and
legs. When exercising, a little soreness is normal, but constant or a sudden sharp pain for
more than two hours following exercise may mean “you overdid it.” Always begin a new
program gradually, beginning with using lighter weights for a shorter period of time. On
the bike or Nustep set the resistance on a lower number for 10-15 minutes. Each week add
a few more minutes and increase resistance slightly.
Exercise classes provide a balanced program for cardio, strength, and stretch. Gentle
stretching with deep breathing before and after an exercise session restores muscles and
helps blood flow to muscles and joints to remove waste products (lactic acid) and bring
oxygen and nutrients to replenish muscle cells. Stretching and drinking a tall glass of
water may help prevent muscle cramps. Here is a quick review of the classes we offer here
and how they can help keep you fit. Water Aerobics and Sit/Stand classes provide Cardio,
Strength and Stretch. Tai Chi and Yoga Stretch help with strengthening, stretch, and range
of motion (reach and flexibility)
Always drink water before, during and after exercising. Check with your medical doctor
before beginning a new exercise program. Begin exercise sessions with 15 minutes three
times per week. Gradually work up to 30minutes five times per week. That is 150minutes of
moderately strenuous exercise each week which is recognized by the Arthritis Foundation,
American Heart Association, and Centers for Disease Control for Cardiovascular health
and healthy Joints. Visit the Oasis and/or join a class this week and experience that “good”
feeling that comes with exercise.
Advanced Water Aerobics
Monday & Wednesday
8:30 am-9:30 am in the Pool
Exercise in the PAC
Monday, Wednesday & Friday
9:30 am in the PAC
Tai Chi
Monday
2:00 pm in the PAC
Yoga Stretch
Wednesday
10:30 am in the PAC
Men’s Only Water Aerobics
Tuesday & Thursday
8:30 am - 9:15 am in the Pool
Arthritis Foundation
Water Aerobics
Tuesday & Thursday
9:30 am - 10:15 am in the Pool
Arthritis Foundation
Sit/Stand Class
Tuesday & Thursday
11:00 am - 11:45 am in the A&C
Arthritis Foundation
Walk with Ease
Tuesday & Thursday
1:30 pm - 2:30 pm in the LCR
(Last class is November 10)
EXERCISE PROGRAM
A Balanced