Transcript Basic Gym Training - SHMD 249 Sport & Exercise Technology 2

Basic Gym Training
SHMD 249
23/07/2013
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Why Do People Exercise?
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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.
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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% 1RM
30 – 45 minutes
5x per
week
2x per week per muscle
group
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Designing Programs
Cardiovascular
endurance
Muscle Tone
30% Cardio
70% Cardio
75 – 85% HR
max
30%
Resistance
training
70% Weight
Training
75 – 85% HR
max
Moderate weights
75 - 85% 1RM
45 – 60
minutes
45 – 60 minutes
5x per Week
2x per week per muscle group
5x week in total
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Methods
• Free weights (barbells & dumbbells)
• Resistance machines
• Cable machines
• Medicine balls
• Swiss balls
• Resistance bands
• Circuit training
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Program Layout
• Stretching
• Cardio:
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Walking.
Cycling.
Rowing.
Stepping.
Skipping.
Swimming.
Running.
Cross-trainer.
• Weight training:
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whole body (All muscle groups).
Upper body
Lower body
Core
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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
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Tips
• Rotation! Rotation! 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.
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Myths
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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!”
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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.
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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.
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Supplementation for Performance Enhancement
Protein/carbohydrate shakes
• 1 hour before (Energy boost & aid in training).
• NEVER during.
• Immediately afterwards (Recovery).
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How much energy are you burning?
• Running (flat surface): 1kCal/kg/km.
• Example: 60kg = 60 kCal per kilometer.
• i.e. more weight = more calories.
• To lose 0.45kg, you need to burn 3500kCal.
• Resistance training: 6-9kCal per minute (based on 68kg) depending
on intensity.
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