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Tuesday 5pm - 7pm Thursday 5pm - 7pm

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Assiniwe Kinesiology

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Canada
Wikwemikong, ON
Assiniwe Kinesiology

Providing Personal/Group Training, Home Exercise Program Design, Soft Tissues Release, Exercise Therapy Treatment.

01/10/2025

Happy New Year to all! An update about my hours for the month of January 2025, I will no longer be available from 5-7pm on Mondays. Tuesday and Thursdays 5-7pm remain. Services remain the same, personal/group training, home exercise programs, soft tissue release, and exercise therapy treatment.

Book your free consultation to kickstart your 2025 health journey! Contact Assiniwe Kinesiology today. Let’s make this year your healthiest yet!

10/04/2024

Categorizing Moderate Intensity Physical Activity Based on Metabolic Equivalent of Task (MET)

Moderate intensity physical activities are defined by the level of effort required, typically quantified using the Metabolic Equivalent of Task (MET). The MET is a standardized unit that estimates the amount of oxygen consumed by the body during physical exertion, with one MET equating to the energy expenditure of sitting quietly, approximately 3.5ml/kg/min. Activities that fall within the moderate intensity range generally measure between 3 to 6 METs.

Examples of Moderate Intensity Physical Activities include:

• Yoga: 2.5 – 3.0 METs

• House Cleaning: 3.0 – 3.5 METs

• Playing with Children: 3.0 – 3.5 METs

• Brisk Walking: 3.0 – 4.0 METs

• Gardening: 3.0 – 4.0 METs

• Volleyball (recreational): 3.0 – 4.0 METs

• Leisure Cycling: 4.0 METs

• Water Aerobics: 4.0 METs

• Raking Leaves: 4.0 METs

• Hiking: 4.0 – 7.0 METs

• Golf (walking, carrying clubs): 4.3 METs

• Tennis (doubles): 5.0 METs

• Water Dancing: 5.0 – 6.0 METs

• Softball/Baseball: 4.0 – 5.0 METs

• Mowing the Lawn (using a push mower): 4.5 – 5.5 METs

• Dancing: 3.0 – 5.0 METs

• Swimming (recreational): 6.0 METs

Understanding the MET values of different activities can help individuals tailor their exercise routines to meet recommended physical activity levels. By incorporating a variety of moderate intensity activities, individuals can improve their overall health and well-being.

10/02/2024

Below are examples how you can achieve 150 minutes of moderate intensity physical activity i.e. outdoor walking over different periods:

In 3 Days/week:
• One bout per day: 50 minutes of activity each day.
• Two bouts per day: split it into two 25-minute sessions each day.

In 5 Days/week:
• One bout per day: 30 minutes of activity each day.
• Two bouts per day: split it into two 15-minute sessions each day.

In 7 Days/week:
• One bout per day: approximately 21-22 minutes of activity each day.
• Two bouts per day: split it into two 10–11-minute sessions each day.

Do you plan out your exercise routine for the week?

I recently started adding in a 5-minute bike ride, 10 minutes of resistance training and 10 minutes of stretching each morning up to six days per week and walking for 15 minutes up to 5 days per week. In total, I would be reaching 225 minutes per week of moderate intensity physical activity.

09/30/2024

Good afternoon,
I will be posting various physical activity topics throughout the coming weeks. Today's post is on understanding Moderate Intensity Physical Activity and the F**T Principle.

Definition: moderate intensity physical activity encompasses exercises that elevate your heart rate and increase your breathing, yet still allow for conversation. Examples include:
• Brisk walking
• Cycling on flat terrain
• Gardening activities such as raking leaves

The F**T principle serves as an effective framework for organizing an exercise regimen. F**T stands for Frequency, Intensity, Time, and Type.

•Frequency: engage in moderate intensity physical activities at least five days per week.

•Intensity: you should be able to talk during the activity but not sing.

•Time: devote a minimum of 30 minutes per session. If this duration is challenging, consider dividing it into three 10-minute sessions throughout the day.

•Type: Select a variety of activities that are enjoyable. Diversification maintains interest and engages different muscle groups.

What types of physical activities do you enjoy doing? I have been more active outdoors with yard work, enjoying harvesting apples, raking the leaves, and upkeeping the yard.

08/12/2024

Assiniwe Kinesiology Services

Services
Personal/Group Training: cardio, resistance, balance, and flexibility exercises

Home Exercise Programs: exercise prescription for outdoor cardio, treadmill, stationary biking, elliptical, and resistance exercises using dumbbells, barbells, cables, resistance bands, bodyweight, or suspension trainers (TRX).

Soft Tissue Release: combination of myofascial release, massage, and active stretching.

Exercise Therapy Treatment: injury rehabilitation and prevention, physical functioning, and health condition management.

Appointments 30-60 minutes. Free consultation!

Contact: Call, text, message, or email to book.

01/29/2024

The video below goes over the average heart rate results for three air bike training sessions. I go over how this information can be added into the weekly cardio score for the six week challenge.

Video length: 3 minutes, 10 seconds

12/22/2023

Have you ever wondered what your heart rate was telling you about the cardio session you just completed? The six-week cardio challenge provides the education to help optimize your aerobic fitness.

10/04/2023

Additional Cardiorespiratory Endurance Assessment coming soon.

09/29/2023

Health Related Physical Fitness Assessments and Exercise Prescription services.

09/08/2023

Why Assess Senior Fitness? determines an older adult’s functional fitness which is the ability to perform everyday activities safely and independently without fatigue. Older adults with moderate to high functional fitness could perform activities of daily living such as climbing stairs, dressing, and/or getting out of a chair. These individuals may be able to stay strong, active, and independent as they age.

Below is an example of an exercise program for an older adult. The prescribed F**T (frequency, intensity, time, type) is based on the senior fitness assessment. Re-Assessment can occur during a 6 or 13-week period to monitor progress.

Maintenance of upper and lower body strength can be maintained with as little as one strength activity session per week.

Call, e-mail, or book online for your Senior Fitness assessment today!

09/05/2023

Why Assess Flexibility? develop mobility performance for sport activities, initial joint range of motion can be used to monitor flexibility progress, stretching routine may alleviate some workplace discomfort felt during repeated tasks, and maintain flexibility within optimal range of motion throughout the lifespan.

Below is an example of an exercise program for flexibility. The prescribed F**T (frequency, intensity, time, type) may allow for the joint to fall within optimal range of motion. Re-Assessment can occur during a 6 or 13-week period to monitor progress.

A combination of static, dynamic, and ballistic stretching programs can be designed based on individual need. Education on self myofascial release tools such as a foam roller may also be used.

Call, e-mail, or book online for your Flexibility assessment today!

09/01/2023

Why Assess Muscular Endurance? Additional training phase to cycle through the yearly training plan (YTP), develop foundational strength before starting a volume, strength or power training program, track progress for upper and lower body weight exercises based on age and gender, meet the Canadian Physical Activity Guidelines for strength activity, and prepare for occupational fitness tests.

Below is an example of an exercise program for strength endurance training on the barbell bench press. The prescribed F**T (frequency, intensity, time, type) is the result of individual performance during the 80lb bench press to failure for the male gender. Re-Assessment can occur during a 6 or 13-week period to monitor progress.

Strength endurance training and general resistance training for beginners can be designed through this assessment.

Call, e-mail, or book online for your Muscular Endurance assessment today!

Address

Wikwemikong, ON

Opening Hours

Tuesday	5pm - 7pm
Thursday	5pm - 7pm

Telephone

7053480195

Website

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