February 2014 – Dr. Martin Gibala: “HIT to Get Fit”

Dr. Martin Gibala (Professor, Department of Kinesiology, McMaster University) presented a lecture on “HIT to Get Fit: Adaptations to High-Intensity Interval Training in Health and Disease”.

The Get Fit Toolkit is a resource to help adults with Spinal Cord Injury meet physical activity guidelines. Experts recommend that all healthy adults with spinal cord injury set aside time to be physically active. This part of your day should be enjoyable, so choose activities that you like to do, and make it fun.

Try to incorporate both:

  1. Aerobic activity - At least 20 minutes of moderate- to vigorous-intensity aerobic activity 2 times per week.
  2. Strengthening activity - 3 sets of 8-10 repetitions of strengthening activity for each muscle group 2 times per week.

Aerobic activity ideas include wheeling, arm cycling, sports, and swimming. For resistence training, try using free weights, elastic resistance bands, cable pulleys, and weight machines.


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