Inacay, Joseph Mendoza, Marc Montemar, Louis Paatan, Jeremy Roxas, Diego
Subject: Jeremy Paatan
Age: 20 Height: 172.7cm Weight: 75.45kg Background: Before: 4-6 Times gym per week Now: Sedentary Lifestyle Subject: Alessandro Cardenas Age: 19 Height: 172cm Weight: 68kg Background: Before: Gym 3 times a week Now: Home exercises once a week Smoker for 2 years; Smoked before activity. Protocol Resistance Horizontal Loading (Upper) 2 Successive sets 2 DB Chest Press 2 DB Incline Chest Press Floor Pushups Cardio Cycling 30 mins on the Keiser bike at 80-100 watts
Results: Jeremy Paatan (Resistance)
Jeremy Paatan 200 100 150 80 100 60 50 40 20 0 0
BPM Systole Diastole
Results: Alessandro Cardenas (Cardio)
Alessandro Cardenas 150 100 100 50 50 0 0
BPM Systole Diastole
Effect of Resistance Training
1. Improved muscle strength and tone 2. Weight management and body composition 3. Prevention of diseases 4. Lowers blood pressure, lowers heart rate, improves metabolism and lipoprotein adaptation 5. Bone tissue adaptation
Effect of Aerobic Training
1. Blood pressure drops, improves metabolism and V02 max 2. Faster recovery 3. Uses aerobic system and fueled by fats (left ventricle) 4. Do it more times than HIIT 5. Beginner friendly 6. Enhances the ability to relax, focus and recover from stress 7. prevention of diseases
Findings from Research
A study was done that assessed post-exercise changes in 12 young normotensive subjects performing 45 minutes of exercise at 30, 50, and 80% VO2peak and rested for 45 minutes. Findings: Intensities of the exercise did not influence the magnitude of post-exercise hypotension, (PEH) however, the exercise done at 30% VO2peak decreased the rate pressure product, (RP = HR x systolic BP) 50% had no effect, and 80% had a significant increase. The mechanism behind PEH is primarily a reduction in sympathetic nerve activity to the cardiovascular system during the recovery period.