Exercising for LifeExercising for Life

General Guidelines General Guidelines ForForMed-StudentsMed-Students

Why Exercise?Why Exercise? Several Studies show that physical fitness Several Studies show that physical fitness

perhaps the most powerful predictor against perhaps the most powerful predictor against premature morbidity, mortality and loss of premature morbidity, mortality and loss of functional independence. functional independence.

Studies on strength training have demonstrated Studies on strength training have demonstrated its ability to reduce the risk of osteoporosis and its ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic the signs and symptoms of numerous chronic diseases such as Heart Disease, Type 2 diabetes, diseases such as Heart Disease, Type 2 diabetes, arthritis.arthritis.

Improves Sleep (esp. Stage 4) and depressionImproves Sleep (esp. Stage 4) and depression

Four Basic Types of Four Basic Types of ActivityActivity

Strength Training: 2-4X a weekStrength Training: 2-4X a week Aerobic Exercise/Interval Training: 2-6X Aerobic Exercise/Interval Training: 2-6X

week 10min minimum each session.week 10min minimum each session. Flexibility: 8-10 min every other dayFlexibility: 8-10 min every other day Balance: martial arts, yoga, gym balls, Balance: martial arts, yoga, gym balls,

tennis, basketball, trail running…2 tennis, basketball, trail running…2 sessions 10 minutes.sessions 10 minutes.

Two more important Two more important issuesissues

Weight-Bearing ExerciseWeight-Bearing Exercise-strengthen bones by compressing and jarring -strengthen bones by compressing and jarring the skeleton: weight lifting (i.e. squats), step the skeleton: weight lifting (i.e. squats), step aerobics, stair climbing, basketball.aerobics, stair climbing, basketball.

FunctionalityFunctionality Exercise routine movements and skills which are Exercise routine movements and skills which are

similar to our regular daily activities: stair climbing, similar to our regular daily activities: stair climbing, weighted vest training, free weights.weighted vest training, free weights.

Specificity PrincipalSpecificity Principal

How to destroy fat and How to destroy fat and build muscle as quickly as build muscle as quickly as possiblepossible

Strength TrainingStrength TrainingBest stimulus for fat loss (BMR, Best stimulus for fat loss (BMR, afterburn, hormonal leverage, deep afterburn, hormonal leverage, deep sleep), muscle-gain and the preservation sleep), muscle-gain and the preservation of functional independenceof functional independence

Strength-Training Strength-Training PrinciplesPrinciples

Muscle AdaptationMuscle Adaptation-metabolic adaptations -metabolic adaptations

-neurological adaptations (strength)-neurological adaptations (strength)

-structural adaptations (i.e. -structural adaptations (i.e. hypertrophyhypertrophy))

Why would you want Why would you want more muscle…..more muscle…..

Beside your brain it’s the most metabolically Beside your brain it’s the most metabolically active tissue in your bodyactive tissue in your body

(increases BMR=burn more calories while doing (increases BMR=burn more calories while doing nothing=more food you can eat)nothing=more food you can eat)

-Less fat less estrogen more testosterone, better -Less fat less estrogen more testosterone, better insulin sensitivity=more fat loss/more muscle insulin sensitivity=more fat loss/more muscle gain, decreases prob DMII/metabolic syndrome gain, decreases prob DMII/metabolic syndrome

-Increase functional reserve -Increase functional reserve

Remember The 2 Goals of Remember The 2 Goals of Weight-trainingWeight-training

Increase your muscle size (hypertrophy)Increase your muscle size (hypertrophy)

Increase your strength Increase your strength

The inefficiency of “toning with weights”The inefficiency of “toning with weights”

Before she worked out….Before she worked out….

After one intense After one intense workout………..workout………..

PrinciplesPrinciples Exercise Diary Exercise Diary PERFECT FORM PERFECT FORM !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (slower rep speed, no bouncing, no cheating)(slower rep speed, no bouncing, no cheating)

-Why am I so negative?-Why am I so negative?(Hortobogyi,1996) Eccentric reps Increased Type II (Hortobogyi,1996) Eccentric reps Increased Type II

CSA 10X more than concentric training…..CSA 10X more than concentric training…..

High Intensity Low VolumeHigh Intensity Low Volume -short workouts no more than 45 min-short workouts no more than 45 min

PrinciplesPrinciples Compound movements are more effective than Compound movements are more effective than

isolated movementsisolated movements(squat study, comp B4 iso, axial B4 (squat study, comp B4 iso, axial B4 extremities)extremities)

Variation Principle: High Rep/Low Rep Variation Principle: High Rep/Low Rep Training close to Positive Failure (each muscle Training close to Positive Failure (each muscle

once a week) do not do it every workoutonce a week) do not do it every workout Progressive Overloading: Power WorkoutsProgressive Overloading: Power Workouts

The Workout Routine The Workout Routine SkeletonSkeleton

Workout Each bodypart 2x a week: Power Workout Each bodypart 2x a week: Power workout (4-6reps), Volume Workout (7-10 workout (4-6reps), Volume Workout (7-10 reps)reps)

Note: Beginners: First 2 Weeks 12-15 Note: Beginners: First 2 Weeks 12-15 reps for every exercise: (neurologic reps for every exercise: (neurologic adaptation, strength endurance, adaptation, strength endurance, tendon/ligament strengthtendon/ligament strength

2 sets per exercise, 2 exercises per 2 sets per exercise, 2 exercises per musclemuscle

The Workout Routine The Workout Routine SkeletonSkeleton

Strength Train 2-4 days a weekStrength Train 2-4 days a week Weight lifting time per session 45min Weight lifting time per session 45min

maxmax

Antagonistic Training for maximum Antagonistic Training for maximum efficiency Chest/Back, Tris/Bis, efficiency Chest/Back, Tris/Bis, Hamstrings/Quads.Hamstrings/Quads.

How to destroy fat and How to destroy fat and build muscle as quickly as build muscle as quickly as possible IIpossible II

The role of Aerobic TrainingThe role of Aerobic Training Most people train inefficientlyMost people train inefficiently

-Calories Burned=weight*height*distance-Calories Burned=weight*height*distance(no hormonal leverage, little 2 no (no hormonal leverage, little 2 no afterburn)afterburn)-Interval Training=fast/slow (i.e. jog-sprint)-Interval Training=fast/slow (i.e. jog-sprint)(hormonal leverage, afterburn)(hormonal leverage, afterburn)

Body Reducing vs. Body Body Reducing vs. Body Reshaping….Reshaping….

Body Reducing Vs. Body Body Reducing Vs. Body Reshaping part IIReshaping part II

My Workout PlanMy Workout Plan Strength Training WorkoutStrength Training WorkoutChest/Back Shoulders Abs (Tues Vol, Sat Power)Chest/Back Shoulders Abs (Tues Vol, Sat Power)Quads/Hamstrings Bi’s/Tri’s Li Abs (Weds, Sun)Quads/Hamstrings Bi’s/Tri’s Li Abs (Weds, Sun) Interval Training Workout (Tues, Fri, Sun)Interval Training Workout (Tues, Fri, Sun)

2x Weighted Vest 4 flights of stairs 15 reps2x Weighted Vest 4 flights of stairs 15 reps Aerobic Training Workout (Varies)Aerobic Training Workout (Varies)

Jump RopeJump RopeSome remarks on Abdominal Training, post-Some remarks on Abdominal Training, post-

workout mealworkout meal

Exercise Websites:Exercise Websites: Interval training: Interval training:

www.musclemedia.com/training/hiit.asp Check out Bryan Haycock’s Articles on Check out Bryan Haycock’s Articles on

Advanced Training:Advanced Training:www.thinkmuscle.com

Basic Exercise Form info:Basic Exercise Form info:www.bodybuilding.com/fun/exercises.htm