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23.10.2014
When you are looking to provide a home exercise program to patients, you need one that provides you with as much done-for-you content as possible, preferably in different formats (text, pictures, illustrations and video) to maximize adoption by the patient. This article should help you make some decisions about a HEP program for your physical therapy business, and I welcome your comments and feedback about what you’ve used so that other PTs can learn from your insight. Web-based home exercise program solutions allow the physical therapist to create and edit programs online using any computer. While there are several software providers (all of them do a great job) that provide advanced 3D graphics to display patient exercises, I have been unable to find evidence that these are indeed more effective for enhancing patient compliance as compared to well-illustrated exercise handouts and traditional 2D videos. As technology keeps improving, it is important to find the right balance between ease of use and graphical sophistication. Adoption of an HEP program be facilitated by simple patient handouts, reinforced by a personalized website link that the patient can conveniently access.
You can purchase a flip camcorder for under $100 on Amazon and create your own exercise videos and upload them to YouTube. If you are a PT looking to provide custom home exercise program and traditional HEP software is not an option, consider uploading videos to a YouTube playlist which can then be shared with patients.
It’s best to use this opportunity effectively and brand the HEP program with your logo and images. While you are at it, why not increase patient referrals by asking them to refer friends and family and educate patients about (integrated) services that you have to offer?
The ideal home exercise program should allow you to create custom program for patients, print it out and hand it out to patients, email it to patients, and also add your own exercise video if needed. At the end of the day, home exercise programs should be simple and easy to use, instead of being technologically overwhelming. October 3, 2009 by Grace 6 Comments This is a guest post from Liz Muirhead, who blogs at Looking Good (for a mom). But there’s no denying that exercise is important not only to look good but to stay healthy and live longer.
When starting a new exercise program, your enthusiasm can make you want to jump right off the diving board into the deep end. Now, you want to add a series of progressions to your workout to make it more challenging, and also slowly lengthen the amount of time you spend exercising.
Week 2: After waking, 10 jumping jacks followed by ten push-ups from the knees and ten bodyweight squats. If you’re at this point, you might be ready to tackle a more formal training program.
Before you know it, you’ll be that person in the gym that other people want to emulate! Hello, my name is Grace and I’m a 30-something expat mom living in Dubai, United Arab Emirates. This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License. Below is a chart that you can use to find your target heart rate, and a basic exercise program for cardiovascular training. This program should be carried out over a week long period and can also be used for muscular endurance. This is even more important for these aerobic exercise fitness programs, as they are quite high impact activities.Ok, let's get started!Walking Fitness ProgramWalking is great because it's so easy and natural. You can copy and paste it to your desktop or print it directly from here.Carry on each week with this trend of adding 5 minutes, until you achieve your end goal. Your motivation to carry on will increase if you make it enjoyable.That way you will achieve your end goal!Listening to your favourite music tracks is a great way to keep going with your aerobic exercise fitness. If you are a physical therapy private owner who is just starting out, it becomes even more important to find a solution that is affordable and easy to use, especially if you are not technologically savvy and are limited with time.
Please scroll to the bottom of the article and post your comments in the comments section if you’d like to add anything. These solutions also allow the patients to quickly and easily access the exercises from a computer or smart phone.
Patients who have smart phones (and an increasing number of patients do) can conveniently access video demonstrations from their mobile devices.


It’s important to cater to the preferred consumption mode of different audiences (mobile, professional patients versus seniors with limited access to technology) when delivering your home exercise program.
You can then embed the YouTube video on your own website and make that link available to your patients by email or on your website. As long as the videos demonstrate the right technique, range of motion and breathing pattern, that’s all that matters. This does have a limitation, wherein you are unable to print a pdf of the videos but it is a FREE option and is totally customizable. It should be easy to access, across all browsers, all operating systems and all mobile devices. Her favorite exercises involve lifting free weights, which she started doing over twenty years ago, and working out with kettlebells, which is her newest passion. But imagine if you were not a swimmer…the terror and agony of trying to survive after could leave you never wanting to swim again! In the evening, start off by jogging one minute, then walk five minutes, and repeat (total of twelve minutes).
In the evening, start off by jogging one minute, then walk three minutes, and repeat two times (total of twelve minutes).
In the evening, start off by jogging one minute, then walk two minutes, and repeat five times (total of fifteen minutes).
Plus, you’ve eased your way into working out, so that each time you added something else, you were building a foundation on which your next series of workouts would be based.
For running, you’ll find the Couch to 5K Program is a great way to work your way up to running a complete 5K race.
She’s a great and supportive on-line friend, and I really enjoy her blog and her tweets. Many web-based solutions allow you to save patient profiles and include video demonstrations as well. As the patient becomes more compliant with the HEP program, the recovery time is reduced which enhances the reputation of the clinic. In fact, this may play a bigger role in HEP adoption as compared to fancy graphics and thousands of videos in a content library.
If you have any additional suggestions or recommendations about HEP programs, please share them in the comments section.
Since starting her blog earlier this year, Liz has used it as a forum to share her experience transforming her body from a size 8 to a size 2 and improving her health as a way to motivate and inspire moms and others to do the same for themselves.
By the same token, jumping right into a challenging exercise program can leave you exhausted, sore, and unmotivated to work out on your next scheduled day. Meanwhile, you can get a great (and free) bodyweight workout from Men’s Health contributor and personal trainer Craig Ballantyne here. The same principle applies to start slow and gradually build from there.You should never be walking so fast that you're out of breath.
For best results, home exercise programs should be integrated with an EMR solution so the program flows through directly to the notes for that particular patient. This gives you and your patients the ability to simply search for a particular exercise on YouTube and watch it anytime.
To return to the swimming analogy, plan out how you’ll start by dipping in your toe, and then wading, swimming in shallow water, and finally swimming in deep waters. But if you're going to be walking long distances then your technique should be correct to avoid injuries. Having said that, there are several free HEP solutions so you may be able to use – a convenient HEP solution independent of your EMR. That is your guideline, if you can't then you're going too fast.Think about the gradient of your run if you're outdoors. If you're not familiar with distances in your area then use any online map service to find out how far you walked. The higher your heart rate was on average during your workout, the longer you will burn calories after recovering from your training.To Improve Your Cardio Fitness, You Must Track Your ProgressAgain, as with weight training, you must constantly change your variables to make progress. It may seem obvious, but if you run a 10 minute mile and have the goal of an 8 minute mile, you must try to run faster than 10 to improve.If you exercise at the same intensity over and over again, you will not improve.


Always listen to what your body is telling you.If you're running on a treadmill then you won't have this problem.
It is good to experiment with different gradients once you've been running for at least 4 weeks.Rest days are rest from running.
Your body can adapt to even the best cardio exercise rather fast.Your Heart Rate is Very Important for Cardio ExerciseYour heart rate is by far the most important variable for the best cardio exercise. You could use this time to do some strength training or swimming aerobics or you could just rest those legs completely! Heart rate during exercise determines your intensity, just like the amount of weight you use in weight training.
If you do not monitor your heart rate, it will be very difficult to determine if you are making progress.The First Step to Find the Best Cardio Exercise for YouDetermine Your Resting Heart RateYour resting heart rate is how many times your hearts beats per minute while you are at rest. It is important to get an accurate reading of your resting heart rate if you want to find your beginning target heart rate zone.You can determine your resting heart rate by taking your pulse for a minute. Just remember to use your index and middle finger not your thumb because it has its own pulse.You can also count the beats in a 5, 10, 20, or 30 second interval and multiply by whatever it takes to get to 60 to determine your resting heart rate.
The best time to determine your resting heart rate is right after you wake up in the morning.
The first step of the Karvonen formula is to get a rough estimate of your theoretic maximum heart rate. If you haven't run before or for a few years, then do the walking fitness program first and then ease yourself into running. The Karvonen formula has estimated a safe and effective range which you should shoot for during the first part of your exercise program. Download High Quality Chart in PDFThis does not mean you should stay at this range for the duration of your training. As previously mentioned, to make improvements in your cardiovascular fitness and lose weight or tone up, you must make steady improvements.With regard to heart rate, your heart rate response should decrease over time when performing the same intensity of exercise. Use this information to track your progress and gradually improve.If you are running to lose weight, then review and adjust your diet the fun way. It's a balance of calories, so you should be burning more calories whilst running than you are eating.
These charts give the wrong impression that if you perform low intensity, slow cardio exercise, you will burn more fat overall. This chart quantifies your exercise intensity by how you feel.Quantifying your exercise is an easy way for you to remember the intensity and adjust to make progress during each progressive cardio exercise session. This means that to maximize cardio exercise you should perform it at your highest comfortable intensity and to not be bound by some chart or formula.Interval training causes your heart rate to go up and down in intervals and has been shown to be the most effective form of cardio for fat burning.
During interval training, your heart rate usually goes up into the higher zones for short periods of time.
The story that cardio burns more fat in the morning on an empty stomach is just another exercise myth.The Best Place to Perform the Best Cardio ExerciseThe great thing about cardio is you can raise your heart rate by doing many different things in many different places. As long as you get your heart rate up for an extended period of time, you are doing cardio. You can go for a swim at your local pool, play tennis, ride your bicycle and do many other things in and out of your local or home gym.The best place to do cardio is where you enjoy doing cardio. It may sound like a simple answer, but it is most important to enjoy your activities, because it will be far more likely that you will keep it up.As far as the great outdoors, the best place to do cardio depends on your goals.
Learn why and how you can get the best cardio exercise on almost all machines while avoiding certain pitfalls. If you learn all about your body fat, it will be easier to understand how to get rid of it to have the toned, lean body you want. Best Weight Training Exercises Click on any body part of the human anatomy chart to find the best resistance training exercises.




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Comments to “Exercise program for your body type”

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