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Key Contacts: |
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Seminar & Support Group Registration
206-368-1350
Program Information
206-368-1350
Outside of Seattle
877-839-8916
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Send an E-mail
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Main Hospital
206-364-0500
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EXERCISE & FITNESS:
Forms of exercise
Cardiovascular Exercise: This will be the main portion of your exercise routine. Cardiovascular exercise is the most effective way to burn calories, and therefore, help you control your weight. This is also the kind of exercise that will yield health benefits for your heart and lungs.
In order for an exercise to be considered cardiovascular, it must use large muscle groups (the arms or legs), be rhythmical in nature (doing the same or similar motions repeatedly), and must be sustained for extended periods of time (10-30 minutes or longer).
If you have time for only one type of exercise, cardiovascular exercise gives you the greatest benefit for time invested.
Examples of cardiovascular exercise include:
Walking
Cycling (regular or recumbent)
Aerobic dance/step
Water aerobics
At the start of your cardiovascular workout, it is important that allow your body to make changes from rest to a state of activity. This is done with a warm-up lasting 3 minutes, consisting of a lower intensity activity than the cardiovascular activity you plan to do. At the end of your workout, it is equally important that you complete a cool down, lasting 3 minutes.
Strength Training: Strength training (with weights, resistance bands, body weight, etc.) does not burn nearly as many calories as cardiovascular exercise, but aids in maintaining muscle tissue. Perform 1-3 sets of 12 – 15 repetitions, working all the major muscle groups.
The weight you lift should feel difficult during the last few repetitions. Do not hold your breath while doing these exercises and do not hyperextend your joints. Strength training can be done every other day.
Stretching: Stretching does not burn a significant amount of calories, but is an important component of physical fitness. Stretching should be done after your cardiovascular exercise as your muscles and connective tissues will be more pliable. Stretching before exercise may cause injury.
Hold stretches steady for 15 to 30 seconds, but never bounce while you stretch. Do not hyperextend joints.
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