Page 129 - Petelin, Ana, Nejc Šarabon, Boštjan Žvanut, eds. 2017. Zdravje delovno aktivne populacije ▪︎ Health of the Working-Age Population. Proceedings. Koper: Založba Univerze na Primorskem/University of Primorska Press
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Types of activity physical activity, physical fitness and prevention: role for the working population 127
Examples of physical activity/aerobic exercise training involve not only
sport-related activities such as hiking, running or jogging, skating, cycling,
rowing, swimming, cross-country skiing, and performing aerobic classes, but
also lifestyle-common activities such as walking briskly, climbing stairs, and
gardening work. In addition, engaging in active recreational pursuits contrib-
utes to health effects. Housework no longer has training effects due to the au-
tomatic machines used. In the elderly, walking and nordic walking is effective
in promoting fitness.
Prescription of exercise and physical activity: Frequency, intensity,
time and type (FITT)
In general, regular physical activity is prescribed like a drug (see below) by fre-
quency, intensity, duration and type of activity (FITT). In addition, progres-
sion, and total amount are in use. Examples and criteria for exercise intensity
are given in Table 1. For additional extensive fitness, adults may increase their
aerobic activity up to 300 minutes a week of moderate- intensity, or 150 minutes
a week of vigorous- intensity aerobic physical activity, thus increasing cardio-
pulmonary capacity. For long-term development and conservation of health re-
lated fitness and risk reduction, moderate intensity recommendations are first
line and most important approach (150 m /week of moderate and 75 min / week
of vigorous exercise). Ratings of perceived exertion related to exercise intensity
with Borg scale are given in Table 1. It can be easily used by healthy and ill sub-
jects. The rate of progression within an exercise program depends on the indi-
vidual’s health and fitness status. To get started, the advice is start low and go
slow. Details and comprehensive informations are given in the ACSM Guide-
lines (Pescatello et al., 2014) and Swedish recommendations (Swedish Nat. Inst.
Public health, 2010). Strength training exercises are recommended to perform
twice a week (Pescatello et al., 2014). A single exercise session includes warm-
ing-up, cooling down and flexibility exercises as part of preventive and reha-
bilitation program. For older adult at risk of falls, repeated exercises should be
performed to maintain or improve balance and flexibility.
Risk assessment
To avoid complications and cardiac events during exercise, healthy subjects
should be evaluated prior to engaging in regular physical activity/aerobic exer-
cise training. The exercise-related risk of major cardiovascular events in osten-
sibly healthy people is exceedingly low, ranging from 1 in 500 000 to 1 in 2 600
000 patient-hours of exercise.
As recently proposed for leisure-time sport activities in middle-aged/sen-
ior subjects, the risk assessment accuracy should be tailored to the individual’s
cardiac risk profile, the current level of habitual physical activity, and the in-
tended level of physical activity/aerobic exercise training, with a more aggres-
Examples of physical activity/aerobic exercise training involve not only
sport-related activities such as hiking, running or jogging, skating, cycling,
rowing, swimming, cross-country skiing, and performing aerobic classes, but
also lifestyle-common activities such as walking briskly, climbing stairs, and
gardening work. In addition, engaging in active recreational pursuits contrib-
utes to health effects. Housework no longer has training effects due to the au-
tomatic machines used. In the elderly, walking and nordic walking is effective
in promoting fitness.
Prescription of exercise and physical activity: Frequency, intensity,
time and type (FITT)
In general, regular physical activity is prescribed like a drug (see below) by fre-
quency, intensity, duration and type of activity (FITT). In addition, progres-
sion, and total amount are in use. Examples and criteria for exercise intensity
are given in Table 1. For additional extensive fitness, adults may increase their
aerobic activity up to 300 minutes a week of moderate- intensity, or 150 minutes
a week of vigorous- intensity aerobic physical activity, thus increasing cardio-
pulmonary capacity. For long-term development and conservation of health re-
lated fitness and risk reduction, moderate intensity recommendations are first
line and most important approach (150 m /week of moderate and 75 min / week
of vigorous exercise). Ratings of perceived exertion related to exercise intensity
with Borg scale are given in Table 1. It can be easily used by healthy and ill sub-
jects. The rate of progression within an exercise program depends on the indi-
vidual’s health and fitness status. To get started, the advice is start low and go
slow. Details and comprehensive informations are given in the ACSM Guide-
lines (Pescatello et al., 2014) and Swedish recommendations (Swedish Nat. Inst.
Public health, 2010). Strength training exercises are recommended to perform
twice a week (Pescatello et al., 2014). A single exercise session includes warm-
ing-up, cooling down and flexibility exercises as part of preventive and reha-
bilitation program. For older adult at risk of falls, repeated exercises should be
performed to maintain or improve balance and flexibility.
Risk assessment
To avoid complications and cardiac events during exercise, healthy subjects
should be evaluated prior to engaging in regular physical activity/aerobic exer-
cise training. The exercise-related risk of major cardiovascular events in osten-
sibly healthy people is exceedingly low, ranging from 1 in 500 000 to 1 in 2 600
000 patient-hours of exercise.
As recently proposed for leisure-time sport activities in middle-aged/sen-
ior subjects, the risk assessment accuracy should be tailored to the individual’s
cardiac risk profile, the current level of habitual physical activity, and the in-
tended level of physical activity/aerobic exercise training, with a more aggres-
