Difference between revisions of "Exercise"
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Dr. Bredesen also stated that his protocol recommends at least 30 minutes of exercise, at least 4 days per week [3][4][5]. He recommended that the target heartrate should be around 70% of your average maximum heartrate for your age. The maximum heartrate is 220 minus your age. For example, if your age is 70, maximum heartrate is 220 - 70 = 150, so the average target heartrate is 70% of 150, or an average of 105 beats per minute (bpm) for the 30 minute session. [3][4][5]. There are many fitness products that will track your average heartrate for you during an exercise session. | Dr. Bredesen also stated that his protocol recommends at least 30 minutes of exercise, at least 4 days per week [3][4][5]. He recommended that the target heartrate should be around 70% of your average maximum heartrate for your age. The maximum heartrate is 220 minus your age. For example, if your age is 70, maximum heartrate is 220 - 70 = 150, so the average target heartrate is 70% of 150, or an average of 105 beats per minute (bpm) for the 30 minute session. [3][4][5]. There are many fitness products that will track your average heartrate for you during an exercise session. | ||
This table is from [http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.V-kwnCSok3g American Heart Association: Target Heart Rates] [5]: | |||
{| class="wikitable" | |||
|- | |||
! Age !! Target HR Zone 50-85% !! Average Maximum Heart Rate, 100% | |||
|- | |||
| 20 years || 100-170 beats per minute || 200 beats per minute | |||
|- | |||
| 30 years || 95-162 beats per minute || 190 beats per minute | |||
|- | |||
| 35 years || 93-157 beats per minute || 185 beats per minute | |||
|- | |||
| 40 years || 90-153 beats per minute || 180 beats per minute | |||
|- | |||
| 45 years || 88-149 beats per minute || 175 beats per minute | |||
|- | |||
| 50 years || 85-145 beats per minute || 170 beats per minute | |||
|- | |||
| 55 years || 83-140 beats per minute || 165 beats per minute | |||
|- | |||
| 60 years || 80-136 beats per minute || 160 beats per minute | |||
|- | |||
| 65 years || 78-132 beats per minute || 155 beats per minute | |||
|- | |||
| 70 years || 75-128 beats per minute || 150 beats per minute | |||
|} | |||
== See Also == | == See Also == | ||
Revision as of 11:13, 26 September 2016
The fifth intervention to reverse mild Alzheimer's in the Bredesen Protocol is:
- Goal: Exercise
- Approach: 30-60 minutes per day, 4-6 days per week.
How to work out your target average heart rate?
Dr. Bredesen also stated that his protocol recommends at least 30 minutes of exercise, at least 4 days per week [3][4][5]. He recommended that the target heartrate should be around 70% of your average maximum heartrate for your age. The maximum heartrate is 220 minus your age. For example, if your age is 70, maximum heartrate is 220 - 70 = 150, so the average target heartrate is 70% of 150, or an average of 105 beats per minute (bpm) for the 30 minute session. [3][4][5]. There are many fitness products that will track your average heartrate for you during an exercise session.
This table is from American Heart Association: Target Heart Rates [5]:
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
|---|---|---|
| 20 years | 100-170 beats per minute | 200 beats per minute |
| 30 years | 95-162 beats per minute | 190 beats per minute |
| 35 years | 93-157 beats per minute | 185 beats per minute |
| 40 years | 90-153 beats per minute | 180 beats per minute |
| 45 years | 88-149 beats per minute | 175 beats per minute |
| 50 years | 85-145 beats per minute | 170 beats per minute |
| 55 years | 83-140 beats per minute | 165 beats per minute |
| 60 years | 80-136 beats per minute | 160 beats per minute |
| 65 years | 78-132 beats per minute | 155 beats per minute |
| 70 years | 75-128 beats per minute | 150 beats per minute |
See Also
References
- [1] Rivastigmine transdermal patch and physical exercises for Alzheimer's disease: a randomized clinical trial
- [2] Physical activity reduces hippocampal atrophy in elders at genetic risk for Alzheimer's disease
- [3] YouTube: "Dale Bredesen Alzheimer's QnA": At 8 minutes and 45 seconds into the video, he answers a questions about the optimal amount of exercise.
- [4] Google "maximum heart rate for your age" to get a table for the maximum heartrate for your age.
- [5] American Heart Association: Target Heart Rates.
Next Intervention
The next intervention in the Bredesen Protocol is Brain stimulation.