Basic Gym Training SHMD 249 23072013 1 Why
Basic Gym Training SHMD 249 23/07/2013 1
Why Do People Exercise? • • • Stay healthy (lifestyle). Manage stress. Improve cardiovascular endurance. Improve muscular endurance. Lose/maintain weight. Build muscle. Increase muscle strength. Muscle tone. Pleasure. Achieve sporting goals. 2
Designing Programs Weight Loss 40 % Cardio 70 – 85 % HR max 60% Resistance training Light/moderate weights High reps 45 - 60 minutes Strength Training 100% weight training High sets Low reps Heavy weights 90 - 95% 1 RM 30 – 45 minutes 5 x per week 2 x per week per muscle group 3
Designing Programs Cardiovascular endurance Muscle Tone 30% Cardio 75 – 85% HR max 30% Resistance training 70% Weight Training 75 – 85% HR max Moderate weights 75 - 85% 1 RM 45 – 60 minutes 5 x per Week 2 x per week per muscle group 5 x week in total 4
Methods • Free weights (barbells & dumbbells) • Resistance machines • Cable machines • Medicine balls • Swiss balls • Resistance bands • Circuit training 5
Program Layout • Stretching • Cardio: – – – – Walking. Cycling. Rowing. Stepping. Skipping. Swimming. Running. Cross-trainer. • Weight training: • • whole body (All muscle groups). Upper body Lower body Core 6
Tips • Mix it up! • Example: – 10 min treadmill walking – 20 crunches – 20 dips – 20 lunges – 5 min rowing – 1 minute bridgehold – 20 bicep curls – 20 squats – 5 min skipping 7
Tips • Rotation! • Example: • 3 sets of crunches, side lying leg raises, push ups. • Instead of doing the same exercise 3 times after each other, rotate 3 -5 exercises to prevent boredom and maximize your effort by giving your muscles time to rest between sets. 8
Myths 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. Women shouldn't lift weights because it'll make them bulky. Your weight is the end all, be all. Low-intensity exercise burns more fat. “You can spot reduce for tight abs or toned arms. i. e. Doing crunches to burn fat off the abdominal area. Your cardio machine is counting the calories you're burning. As long as I go to the gym 30 -45 minutes, that gives me a pass to do what I want for rest of the day. No pain, no gain. If I can't workout often enough and hard enough, I might as well not even do it. If I eat more protein/take supplements, I can build big muscles. Home workouts are fine, but going to a gym is the best way to get fit. “I’m not losing weight as fast as she is, I must be doing something wrong!” 9
Supplementation for Performance Enhancement • High protein diet: • Harmful: • Excess protein damages kidneys (excess nitrogen from protein breakdown by-product). • Add excess saturated fat & cholesterol – increase risk for heart disease. • Low levels carbohydrates leads to state of ketosis (acidosis) in the body due to incomplete breakdown of fats, due to insufficient carbs. 10
Supplementation for Performance Enhancement • More than 50% of competitive athletes in some sports consume supplements on a regular basis in hope of enhancing performance. • Vitamin B: plays key role in regulating energy yielding reactions during carbohydrate, fat & protein catabolism. • Vitamins E, C & E serve as anti-oxidants to protect the body against harmful free radicals released during exercise. • Fat soluble vitamins: A, D, E & K – excess results in toxic concentrations. • Water soluble vitamins: C & B complete – excess is excreted through urine. • Research has shown that chronic multivitamin supplement intake does not enhance aerobic fitness, muscular strength or athletic performance. 11
Supplementation for Performance Enhancement Protein/carbohydrate shakes • 1 hour before (Energy boost & aid in training). • NEVER during. • Immediately afterwards (Recovery). 12
How much energy are you burning? • Running (flat surface): 1 k. Cal/kg/km. • Example: 60 kg = 60 k. Cal per kilometer. • i. e. more weight = more calories. • To lose 0. 45 kg, you need to burn 3500 k. Cal. • Resistance training: 6 -9 k. Cal per minute (based on 68 kg) depending on intensity. 13
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