Nursing Case study and pamphlet due 10/30/2020 600 words

RECOMMENDATION Fit in 150+ for optimal health

TITAN FITNESS PEORIA

7620 N University St, Peoria, IL 61614

(309) 966-2717 www.heartcare.com

Improve psychological well- being. Reduce stress, anxiety, and depression. Improved weight control. Improved insulin sensitivity (important in type 2 diabetes).  Reduction of blood pressure. Reduce systemic inflammation.   Improve blood flow in the heart.

Benefits

Fit in 150+

Get at least 150 minutes

per week of moderate-

intensity aerobic

activity or 75 minutes

per week of vigorous

aerobic activity (or a

combination of both).

Muscle TRAINING

Dumbbells (3 sets of 8 reps) Resistance training ( 3 sets of 12 reps) Push-ups (3 sets of 5 reps) Sets-ups (3 sets of 5 reps)

Cardio Training

Jump rope (30 min per day).      Dancing (30 min per day).    Power Walking (30 min per day). Swimming (5-10 laps)    Cycling  (30 min) Stair Climbing (Stairmasters) Running ( 30 min)

  

Reference

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327 368/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402 378/#:~:text=For%20instance%2C%20routine%20ph ysical%20activity,HDL%5D%20cholesterol%20levels %20and%20decreased https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536 904/