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PAR – Q & YOU Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is very safe for most people. However, some people should check with their doctor before they start becoming much more physically active. If you are planning to become much more physically active than you are now, start by answering the seven questions below. The PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor. Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one: CHOOSE YES or NO.
Informed Use of the PAR-Q: Progressive Fitness Coaching, LLC and their agents assume no liability for persons who undertake physical activity, and if in doubt after completing this questionnaire, consult your doctor prior to physical activity.
Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
DELAY BECOMING MUCH MORE ACTIVE
If you are not feeling well because of a
temporary illness such as cold or a fever.
Waituntil you feel better; or If you are or
may be pregnant-talk to your doctor before
Do you feel pain in your chest when you do physical activity?
In the past month, have you had chest pain when you were not doing physical activity?
Do you lose your balance because of dizziness or do you ever lose consciousness?
Do you have a bone or joint problem that could be made worse by a change in your physical activity?
Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
Do you know of any other reason why you should not do physical activity?
NO to all ALL...
If you answered NO honestly to all PAR-Q questions, you can
reasonably sure that you can: Start becoming much more physically active – begin slowly and
build up gradually. This is the safest and easiest way to go. Take part in a fitness appraisal – this is an excellent way to
determine your basic fitness so that you can plan the best way for you to live actively.
YES to one or more questions
Talk with your doctor by phone or in person
you start becoming much more physically active or
you have a
Tell your doctor about the PAR-Q and which questions you answered YES.
You may be able to do any activity
you want – as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are
safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice. Find out which community programs are safe and helpful for you.
CORONAVIRUS AND EXERCISE
Individuals at most risk for the severe effects of coronavirus have other medical complications or a compromised immune system.
Here are some simple recommendations to keep your immune system strong.
1.Get a good night’s sleep. Sleep deprivation causes an increase in
levels independent of exercise.
2.Maintain hydration levels before during and after your workout. Dehydration increases the cortisol response
3.Pay attention to refueling especially during a longer workout. Consuming a carbohydrate/protein sports drink during your workout will minimize cortisol elevation and muscle protein breakdown.
4.Don't skip your recovery nutrition. Consuming a carbohydrate/protein recovery drink within 45 minutes post workout can pay dramatic dividends by reducing cortisol levels and minimize inflammation both factors which negatively impact your body's defense mechanisms.
5.Reduce the number of high volume, high intensity workouts per week.
6.Take a rest day after a particularly hard workout. This is a good practice even if there was not threat of coronavirus.
Last but not least, don’t stop exercising. In this time of heightened anxiety nothing relieves mental and physical stress better than exercise plus the added benefit of keeping your immune system strong!
Exercise has a great many benefits along with certain risks. I hereby expressly assume all delineated risks of injury, all other possible risks of injury, and even death, which could occur by reason of my
participation in increased physical activity.
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