Difference between revisions of "Exercise"
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! Age !! Target | ! Age !! Target Heart Rate Zone 50-85% !! Average Maximum Heart Rate, 100% | ||
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| 20 years || 100-170 beats per minute || 200 beats per minute | | 20 years || 100-170 beats per minute || 200 beats per minute |
Revision as of 11:18, 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, as shown in this table [5]:
Age | Target Heart Rate 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 |
There are many fitness products that will track your average heartrate for you during an exercise session.
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 question 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.