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    The document provides an exercise prescription for Jamie Glasgow that includes aerobic exercise, muscle strengthening, and flexibility exercises. The prescription recommends aerobic exercise 6 days per week, starting at a low intensity and gradually increasing over time. Muscle strengthening is recommended 3 days per week targeting major muscle groups, starting with low weights and increasing over time. Flexibility exercises are recommended daily for 15 minutes focusing on static stretches. The prescription emphasizes gradual progression, specificity of goals, and listening to one's body.

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    The document provides an exercise prescription for Jamie Glasgow that includes aerobic exercise, muscle strengthening, and flexibility exercises. The prescription recommends aerobic exercise 6 days per week, starting at a low intensity and gradually increasing over time. Muscle strengthening is recommended 3 days per week targeting major muscle groups, starting with low weights and increasing over time. Flexibility exercises are recommended daily for 15 minutes focusing on static stretches. The prescription emphasizes gradual progression, specificity of goals, and listening to one's body.

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    107 views9 pages

    Glasgow Exercise

    Uploaded by

    api-587954924
    The document provides an exercise prescription for Jamie Glasgow that includes aerobic exercise, muscle strengthening, and flexibility exercises. The prescription recommends aerobic exercise 6 days per week, starting at a low intensity and gradually increasing over time. Muscle strengthening is recommended 3 days per week targeting major muscle groups, starting with low weights and increasing over time. Flexibility exercises are recommended daily for 15 minutes focusing on static stretches. The prescription emphasizes gradual progression, specificity of goals, and listening to one's body.

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    of 9

    GLASGOW

    EXERCISE Rx
    Jamie L. Glasgow
    Purdue Global University
    HW420 – Aging Well Across the
    Lifespan
    Dr. Jan Saeger
    May 19th, 2020
    PROGRESSION
    EXERCISE IN SOME FORM SIX DAYS PER WEEK

    AEROBIC EXERCISE MUSCLE STRENGTHENING


    FLEXIBILITY
     Frequency: all six days.  Frequency: 3 days increasing
     Frequency: Daily
    Warm-up AND/OR Workout. to 4
    Staying the same.  Intensity starting at small  Intensity: must be slow and
     Intensity starting low and weights and working up, steady always, increase reach
    increase # of squats of stretches
    increasing time, distance and
    incline on machines.  Time remains same,  Time remains around the
     Time remains same, increasing difficulty same, about 15 minutes per
    day
    increasing difficulty  Leg press, rowing machines
     Type includes leg, arm
     Elliptical, treadmill, graduate eventually graduating to
    lifting and bench press. stretches. Graduating to more
    from walking indoor to
    difficult yoga poses/stretches.
    running outdoor
    REGULARITY

     Routine incredibly important


     “Never miss a Monday”
     Continue at least six days per week with exercise

    (Quaglia, 2020)
    OVERLOAD

     Gradual increase of progression.


     Start slow.

     Listen to your body.

    (Mindness Matters)
    SPECIFICITY

     Nail down your goals


     Decide today what your goal
    will be tomorrow

    (SaiRaman,
    2019)
    AEROBIC FITT
    PRESCRIPTION

     3 days of the week: 15 minute


    warm up – 7.5 minutes at 140 HR
     Other 3 days: 60 minutes starting
    slow, then following interval
    settings on Elliptical, Treadmill
    or Free-Stride
     Keeping HR between 120-
    150

    (Sentinal Digital Desk, 2018)


    MUSCLE STREGTHENING RX

    Baseline - 2 sets of 10 reps:


     Mondays, Wednesdays, and
    Saturdays • Squats with 10lb weight
     15 min cardio warm-up
    • Leg Press
     45 min rotating muscle groups
    • Chest press
     Increasing from baseline as tolerated
    • Rowing
    • Biceps
    • Abs
    FLEXIBILITY RX
     Daily stretching: 15 minutes,
    seven days per week
     Holding stretching 30-45
    seconds
     No pain
     Increase reach of stretches
    over time
     More complicated
    stretches/yoga

    Photo: (Rise)
    REFERENCES

    SaiRaman, H. (2019, December 9). 5 Goal Setting Steps To Achieve Your Dream Goals. Retrieved from
    https://thriveglobal.com/stories/5-goal-setting-steps-to-achieve-your-dream-goals/
    Sentinel Digital Desk. (2018, August 21). The 6 Benefits of Aerobic Exercise- Sentinelassam. Retrieved from
    https://www.sentinelassam.com/life/the-6-benefits-of-aerobic-exercise/
    Static vs. Dynamic Stretching. (n.d.). Retrieved from https://www.risephysicaltherapy.com/blog/static-vs-dynamic-stretching
    What Does "Listen To Your Body" Actually Mean? (n.d.). Retrieved from
    https://www.mindfulnessmatters.ca/blog/what-does-listen-to-your-body-actually-mean
    Quaglia, S. (2020, March 12). Exercise in the time of coronavirus: How to work out safely in a pandemic. Retrieved from
    https://www.inverse.com/mind-body/exercise-coronavirus-how-to-workout-safely-in-a-pandemic

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