Transcript Weight Training - The benefits and how to do it safely

Biggest Winner
YOU ARE!!
Christopher Kross
209 Fitness
7/18/2015
Exercise is Important…
Why Don’t We Do It
I don’t have enough time
I get bored!!
The gym is too
intimidating
I am too tired!!
I Don’t Like It!
I don’t know what to do!
I need to take care of the family
19 (of my favorite) REASONS TO EXERCISE
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Helps you more effectively manage stress
Speeds your recovery time from an injury or illness
Increases your level of muscular strength
Improves your functional fitness performance
improves your body’s ability to use fat for energy during physical activity
Improves the functioning of your immune system
Can help you improve short term memory.
Enhances your sexual desire, performance and satisfaction
Reduces your risk of developing prostate cancer
Lowers your resting heart rate.
Helps you combat substance abuse.
Improves your mental alertness.
Increases your productivity at work
Reduces your risk of gastro-intestinal bleeding
Improves your pain tolerance
Gives you more energy and vigor to meet the demands of daily life.
Helps you maintain weight loss - unlike dieting alone.
Protects against “creeping obesity”, the slow but steady weight gain that occurs as you age
Improves your overall quality of life.
Stickin’ to it!
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10 Rules for exercise success
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More than half of the people starting an exercise program drop out
after six months. DON”T be one of these people:
 1. Write out a health and fitness evaluation list - good and bad
 2. Set realistic long - and short term fitness goals
 3. Find a workout companion with similar fitness level & goals
 4. Schedule your exercise three to five days per week - Priority
 5. Listen to your body and progress slowly in the beginningDOMS will be waiting for you!
 6. Don’t let early awkwardness get you down. Don’t compare
 7. Wear comfortable exercise clothing and proper shoes
 8. Plan to exercise two hours after big meals or an hour before
 9. Be patient; exercise has many immediate but also delayed
benefits
 10. Be aware of the signs of overexertion; dizziness,nausea etc
Ok, Now What?
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Create an Action Plan:
1.
Decide what you want (your goal)
2.
Visualize achieving this goal
3.
Write it down
4.
Include details
5.
Reread it often
6.
Reward yourself
“There is no easy way out. If there were, I would have bought
it. And believe me, it would be one of my favorite things.”
Oprah Winfrey
Slimming Lessons
9 Ways To Go From Thick To Thin
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To lose weight, you must cut calories (See Next Slide)
The best diet is one you can live with, whether you cut fat, carbs, or
some combination
Use Whey to cut waist
Meat Kills Fat - When you eat, your body has to expend calories to
digest the food. Protein causes this inner fire to burn the hottest,
followed by carbohydrates, then fat.
If it’s Fryin’, you’re dyin’ - Researchers have found a suspected
carcinogen called acrylamide in such products as potato chips and
french fries
Food goes farther with fiber - You’ll have a more consistent energy
supply and less between meal hunger.
What slows up your blood sugar at the front end speeds up things at
the back end.
Count on Calcium - dairy and other calcium rich foods help you stay
lean
Use Omega-3 Fats - helps to prevent inflammation throughout the
body
Make a Plan - even the worst plan is more likely to succeed than no
plan at all
Finding a Balance
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control
Weight Training for the major muscle groups
Anatomy & Physiology
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Basic Fundamentals of starting a weight training regimen include Concentrate on Major Muscle Groups First Chest, Shoulders, Back, Legs
3 to 5 sets per major muscle group with 8 to 12 repetitions per set
Use light weight with correct form for the first few weeks
Once comfortable with the exercises increase in weight and
decrease repetitions
Heavier weight with less repetitions increases strength
Lighter weight with more repetition increases toning of muscles
Weight train 2-3 days per week - Vary your exercise routine
Warm up and stretch before working out - stretch afterwards
Day
Exercise
St Bench Press
Weight Day 1
st
nd
1 set 2 set
Number
Weight
Pec Deck
Number
Weight
Mid level row
Number
Weight
Lat Pull down
Number
Weight
Tricep press dwn
Number
Weight
Bicep Curls
Number
Weight
Leg Extensios
Number
Weights
Leg Press
Number
Weight
Leg curls
Number
Weight
Calf Raises
Number
Weight
Reg Ab crunches
Lower Ab leg lift
Bent leg and front
Number
Number
Number
Ab crunches
Number
Weight
Aerobic
rd
3 set
Aerobic Day
Weight Day 2
st
nd
1 set 2 set
Aerobic
rd
3 set
Aerobic Day
Weight Day 3
st
nd
1 set 2 set
Aerobic
rd
3 set
Aerobic Day
Exercises for the major muscle groups
Do exercises that are functional in
nature. Something that you do
everyday and incorporates multiple
muscle groups. (Deadlift, body
squat, kettle bell swings)
7/18/2015
Bench Press
Pectoral(major/minor), Deltoids, Triceps
Incline Dumbell Press
(Pectoris Major, Deltoids)
Hack Squat
(Quadriceps, Gastrocnemius)
Lat Pulldown
Latissimus Dorsi
Lat Pulldown (reverse grip)
Trapezius, lats
Wide Grip Pull-up
Latisimus dorsi, biceps
Squats
Overall Legs, Stabilizer Muscles
Tricep Pulldown
Tricep, back of deltoids
Military Press
Deltoids
Upright Row
Trapezius, deltoids
Leg Raises
Lower abdominals, (Crunches for upper abs)
Treadmill – Walk, Jog, Run
Stair Stepper/Climber
Nutrition 101
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What is your bodies relationship to what you eat, or don’t eat?
Digestion - having a breakdown - nutritionists put a plate of food into a blender and break it down into its smallest
chemical components. Your digestive system does the same thing.
RDA’s - stands for Recommended Dietary Allowances, a list of how much protein, vitamins and minerals we need
in our diet. The “D” stands for “dietary” not “daily”. You don’t have to swallow each and every nutrient every day to
be healthy. Average it out in your diet.
Calories - the heat is on - Your body is a machine that needs food energy, which is measured in calories. We say
an apple has 100 calories because that’s how much energy it provides for the body. It takes energy to fuel the
muscles that work your lungs, heart, and your digestive system.
If you never understand the complexities of digestion at least know this: If you take in more calories than you
use, you will gain weight. If you use more calories than you take in you’ll lose weight.
Protein - a powerful nutrient - Your body relies on protein to construct muscles, blood, bones, and every other living
cell. Proteins are also important for nearly everything you do. You’ve got to have it. Animal proteins can be used
more efficiently than proteins from plants.
Fat - A bad fit - Humans need fat from food for cushioning, warmth, and energy. However, too much fat will
increase your chance of obesity, heart disease and diabetes. As you grow older you need less fat in your diet.
Especially stay away from saturated fats such as tropical oils.
Carbohydrates - sweet energy - Carbohydrates are sugar compounds that vary in makeup and purpose. Most
are changed into glucose and used for energy. Because carbs are so easily converted into glucose, they are the
body’s first and best source of energy. Fiber is a type of carb not used for energy but helps move food along during
and after digestion. Eating foods rich in fiber will make you feel full - so you eat less - and protect against heart
disease.
Vitamins - invigorating letters (A, C, D, K)- Vitamins make it possible for the body to grow, heal itself, produce
energy, see, feel, reproduce and more. A well balanced diet is so important, because different foods combine to
provide the 13 or so vitamins that are important for a healthy body.
Nutrition 101 Cont.
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Minerals - solid as a rock - Vitamins are a part of every plant and
animal. Minerals are found in things like rocks and soil. Like
vitamins, minerals are needed for the body to stay alive and well.
You can look on a periodic chart and find minerals, because each
is an element - calcium, sodium, phosphorus, magnesium, iron,
etc.
Supplements - Some people don’t get enough vitamins and
minerals in their diets because of illness or diet choices, and a
supplement, or extra supply, of one or more nutrients keeps them
healthy.
Before you try to get all your vitamins and minerals from a pill
instead of food, you should know that phytochemicals - specials
ingredients found in many fruits, vegetables, and grains - work with
other food nutrients to deliver powerful benefits. Phytochemicals
can do everything from preventing cancer to keeping your bones,
heart and cells healthy
Nutrition
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America’s biggest killer each year is heart disease
The following is a list of heart healthy foods in order of importance - the foods near the
top of the list tend to be high in vitamins C, E, B’s and folic acid.
Fruits and Veggies high in Vitamin C - a powerful antioxidant that prevents damage to
the walls of your coronary arteries
Nuts: Almonds, walnuts, and Brazil nuts will supply you with Vitamin E and selenium,
both antioxidants
Fish - supply your body with Omega-3 fats, a nutrient that helps keep blood platelets
from sticking and may prevent possible heart attacks
Olive Oil and canola oil - are sources of heart-healthy monounsaturated fats that have
been shown to protect and raise HDL (good) cholesterol levels.
Beans: Kidney, black and garbanzo beans are chock-full of soluble fiber, which absorbs
cholesterol and its by-products.
Garlic and onions - contain plenty of phytochemicals called flavonoids, which help
protect artery walls. Garlic can also lower blood cholesterol.
Soy products: Soy bean, tofu and soy burgers also contain phytochemicals called
isoflavones, which help keep LDL molecules from depositing unwanted cholesterol.
Green vegetables: Spinach, kale, broccoli and asparagus contain B vitamins and folic
acid, which help lower blood levels of homocysteine, an amino acid associated with
increased risk of heart disease.
Whole Grains: Research has shown that the soluble fiber in whole grains reduces
blood cholesterol levels. Be sure to choose whole-grain foods with “rolled” oats,
“cracked” wheat, or “steel cut” wheat or oats as the first ingredient on the nutrition label.
LABEL READING
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It’s important to know what you’re putting into your body
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The best way to understand what you’re putting into
your body is by understanding what the nutrition labels
mean
Be A Label Reader
The Nutrition Facts Label - An Overview:
The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with
each food product; it contains product-specific information (serving size, calories, and nutrient information). The
bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500
calorie diets. This footnote provides recommended dietary information for important nutrients, including fats,
sodium and fiber. The footnote is found only on larger packages and does not change from product to product.
In the following Nutrition Facts label we have colored certain sections to help you focus on those areas that will
be explained in detail. You will not see these colors on the food labels on products you purchase.
Phys Ed: Your Brain on Exercise
By GRETCHEN REYNOLDS
July 7, 2010 12:01 amJuly 15, 2010 10:37 am
Jim Wehtje/Getty Images
What goes on inside your brain when you exercise? That question has preoccupied a growing
number of scientists in recent years, as well as many of us who exercise. In the late 1990s, Dr.
Fred Gage and his colleagues at the Laboratory of Genetics at the Salk Institute in San Diego
elegantly proved that human and animal brains produce new brain cells (a process called
neurogenesis) and that exercise increases neurogenesis. The brains of mice and rats that were
allowed to run on wheels pulsed with vigorous, newly born neurons, and those animals then
breezed through mazes and other tests of rodent I.Q., showing that neurogenesis improves
thinking.
It takes about 3 months to change a behavior and 6
months to make it habit (4women.gov)
Exercise is the key to healthy aging
Physical health benefits of exercise and fitness over 50
Exercise helps older adults maintain or lose weight. As metabolism
naturally slows with age, maintaining a healthy weight is a challenge.
Exercise helps increase metabolism and builds muscle mass, helping
to burn more calories. When your body reaches a healthy weight, your
overall wellness will improve.
Exercise reduces the impact of illness and chronic disease. Among the
many benefits of exercise for adults over 50 include improved immune
function, better heart health and blood pressure, better bone density,
and better digestive functioning. People who exercise also have a
lowered risk of several chronic conditions including Alzheimer’s
disease, diabetes, obesity, heart disease, osteoporosis, and colon
cancer.
Exercise enhances mobility, flexibility, and balance in adults over 50.
Exercise improves your strength, flexibility and posture, which in turn
will help with balance, coordination, and reducing the risk of falls.
Strength training also helps alleviate the symptoms of chronic
conditions such as arthritis.
“We are what we repeatedly do.”
— Aristotle
Believe…
…anything is possible!
“The only reason the bumble bee can fly is
because no one told him that he can’t!”