Question

5. How does endurance exercise prescription differ for older adults compared to a prescription for younger adults? (minimum 7 ways) (3.5 pts)

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Answer 1

one of the easiest form of endurance workout for adults is walking, the brisker the walking better it is, if the fitness level is slow then you should start with 5 to 10 minutes of continous walking, practice this for for couple of week and then extend it upto 30 minutes for 3 to 4 days of a week, ideally walking upto 60 minutes a day for 3 to 4 days is found to be safe and beneficial in adults or older people. older people with joint problems should be carefull, avoid walking on hard surface, inclined surface, they shoul concentrate walking on flat surface,ideally a healthy adult can walk upto 2 to 3 miles per hour and the adult should make sure to choose sneakers accordingly, sneakers with thick soles should be prefered.Stationery bike riding can be considered,start slowly at moderate speed, once you are used to it and if you are not having knee pain it can extended upto 2 to 3 times a week, if the adult is used to swimming it can be considered, swimming for 3 to 4 times a week is very beneficial, any exercise which makes your heart beat faster and increase breathing rateis good, but care should be taken not over stress the system. A good range of maximum heart rate should be around 50 mto 60% maximum heart rate.People with diabetes should keep their feet clean and should check for blisters, redness or ingrain toe nails.Some of the lower back pain exercise to be considered include, 1) Eccentric straight leg raise, which is good for your abdomen and helps to maintain your posture. 2) Bent knee raise 3) curl ups 4) leg extension. 5) Back extension. increased endurance increases your energy levels and fat metabolism,helps in controlling diabetes and prevent heart diseases, it is best if you workout 3 times a week with 48 hours rest in between.

Younger adults exercise programe should include aerobic exercis like running, brisk walking, active swimming ,basket ball, foot ball, inline skating, any exercise that increases your heart beat, ideally maximun heart rate of about 75 to 85% of your normal rate should be considered, weight training which increase your muscle endurance should be considered, care should be taken to follow proper technique, weight training should be done 2 times a week, and cardio training should be done for 3 times with 48 hours rest in a week.