Transcript File - Apex
Fitness 101 by: Alex Tieri A beginners guide to exercise, nutrition, motivation, and maintaining a healthy lifestyle! Alex Tieri Certified Medical Exercise Specialist – ACE Orthopedic Exercise Specialist ACE Performance Enhancement Specialist – NASM Nutritional Consultant – AFPA Personal Trainer since 2008 ACE Beginning Your Fitness Journey Psychology of Fitness – Change goes against human nature, unless there is a very good perceived reason, or outcome. Enforce your reasons, beliefs, and outcomes! Locus of Control – Internal: People who believe outcomes are decided by their own efforts. External: People who believe outcomes are based on luck or the actions of others. People with stronger internal locus of control have more success with sticking to programs! Believe “YOU” can make changes, and control your own destiny!!! Don’t be a statistic: 91% of people starting a fitness regimen quit, 61% quit in the first week! Obstacles Time constraints Fear of injury Uncomfortable around others Intimidating equipment Not sure what to do Muscle soreness Fatigue Anxiety Benefits Positive mood changes Happiness Satisfaction Vigor Cognitive improvement Decreased: ◦ ◦ ◦ ◦ Anxiety Depression Irritability fatigue Serotonin and tryptophan are released to boost mood with as little as 30 min of exercise most days of the week! Transtheoretical Model of behavioral change Precontemplation: not currently intending to become active. Contemplation: intending to become active someday. Preparation: taking steps and planning to increase activity level soon. Action: performing regular physical activity for less than 6 months. Maintenance: physically active for greater than 6 months. Take action and find a physical activity you enjoy to help you reach the maintenance stage! Goal Setting Create a large safety net of multiple obtainable goals: ◦ ◦ ◦ ◦ ◦ Eat healthy 5 days a week. Go to the gym 5 days a week. Improve running time from 10 min to 30 min. Improve 15 push-ups to 30 push-ups Decrease body-fat % from 30% to 16%. Try to make goals in timed increments ◦ 3 weeks forms a habit! ◦ Having multiple goals will allow you to meet some of your goals, even if you fail to meet other. Success Breeds Success!!! Warming Up Q-10 effect – by elevating the body by 10 degrees Celsius, you double the enzyme and metabolic processes to cause muscles to contract more quickly and with more force. Increased muscle temperature – makes muscle more pliable and less prone to strains and sprains. Blood vessels dilate – reducing blood flow resistance and stress on the heart. Improves cooling – by activating heat dissipation mechanisms (convection) early on you can prevent overheating with greater effort later on. Increased blood temperature – frees up O2 from hemoglobin to working muscles, improving endurance. Synovial Fluid production – type A removes debris from the joint; type B lubricates the joint: both help to improve range-of-motion (ROM) Hormonal changes – increases hormones that make carbohydrates and fats available for energy production. Decreases risk of exercise induced asthma(EIA)! Don’t skip…this helps you perform better, longer, and safer!!! Dynamic Warm-ups Military March Highland Swings Torso Twists Scarecrow/Heel Kicks Walking Lunges Lateral Jumping Jacks Ankle Circles Perform each for 45-60 sec Using Resistance Machines Mechanical specificity - Pick weight that allows 12-16 repetitions, when starting off. Line joint of use with fulcrum point on machine by adjusting supports. Keep back straight, and head high, use only the isolated muscle intended, do not assist with other muscles! Tighten core musculature and exhale with concentric (lifting) and inhale with eccentric (lowering). Circuit train ◦ Vertical allows you to train one body part followed by another, giving you the ability to continuously train, and keep your heart-rate up to burn more calories. ◦ Horizontal for hypertrophy you will do multiple sets for a body part before moving to the next one. You will need to rest 30180sec between sets. Acute Variables - Repetitions: 12-20(endurance/tone); 6-12(hypertrophy); 1-5(strength); 1-10(power)…Sets and Tempo(Neuromuscular Specificity) increase in order. Progress to overload don’t plateau Cardio Equipment -Use quick start button(usually in green) to change the variables to meet your needs. -Keep good posture, tighten core and head high. -Keep knees under hips and directly over ankles. -Breathe slow and deep to prevent cramps. -Use heart-rate chart to zone train. -Mix endurance with interval training. To help with lactic acid threshold and all around training(aerobic/anaerobic). -Mix speed and intensity variable with intervals; such as 1 min fast, 1 min recovery zone/ 1 min slow with high resistance, 1 min recovery zone. Metabolic specificity – the body will adapt to endurance or sprints…cross-train don’t plateau! Finding What is Right Fitness is not one dimensional ◦ You can have huge muscles, and have terrible blood pressure. ◦ You can run marathons, and have very limited flexibility. ◦ You may be able to master many yoga poses, yet find it taxing to go up a few flights of stairs. Cross-train or use Functional training methods to help improve all aspects of fitness. It’s not when you train, its when you can stay consistent, then how hard you can train. Rules of Training Specificity!!! Training for maximum strength, doesn’t help much with muscular endurance; training for a marathon doesn’t help much to improve your sprint. Bigger Muscles - Isolate muscle groups, with 34 sets and 8-12 reps for each exercise for hypertrophy. Better Cardio – Mix distance with Intervals. Aim to increase time and intensity. Increase Flexibility – Use movements that require a full ROM, utilize Warm-ups and Cooldowns for stretching. You get what you put into each category with little carry over to the other. Break Away From the Machines!!! Really only beneficial for increasing muscle size, and baseline strength. ◦ Research has over-stated the amount of calorie consumption lean muscle has. A study by Donnelly and Colleagues shows increases of 2.2-4.5 lbs of muscle mass only burns 10-50 calories more per day. Your goal should be total fitness!!! High Intensity Functional Training Uses compound exercises training multiple muscle groups with coordinated movements to burn more calories. Mixes resistance training with anaerobic training, resulting in maximal EPOC! Continuous sets improve aerobic capacity, and the cardio-vascular system. Non isolated exercises give way to using fuller range of natural motion. Suspension Training, Kettle-bells, resistance bands, medicine balls, kick-boxing, performance drills. Now that you have a basic understanding of how to train you will need to get a better grasp on nutrition! Proper eating will help with 70-80% of your fitness goals. Best advice: ◦ Chew slowly- helps with nutrient break-down and promotes satiety. ◦ Identify if you are a compulsive (strong emotions/cravings to eat) or an impulsive (find yourself unconsciously eating away) eater, and find ways to resist. ◦ Turn off all distractions while you eat. ◦ Set your plate and put all food away, so it takes additional time and effort to get a second helping. ◦ Try replacing sweets with fruits or yogurts. ◦ Just because something seems healthy don’t over-eat it (avocados, reduced fat or sugar items, nuts). ◦ Pick leaner meats, try adding fish. ◦ Try to skip the condiments. ◦ Eat low fat, fiber foods before exercise, for gastric emptying. ◦ Eat a 4-1 ratio of Carbs to protein within 45 min after exercise. ◦ Whole unprocessed organic foods are the best way to go! Discipline reigns supreme! 3 Factors of Specialized Nutrition Factor 1: FITNESS GOALS Factor 2: BODY TYPE Ectomorph An ectomorph is best described as slender. Characteristically, they have delicate bone structure, small shoulders and chest, and a fast metabolism. Ectomorphs are the classic "hardgainers." They find it hard to gain weight and put on mass. On the plus side, it's easy for them to get lean. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall. Diet Recommendations: Ectomorphs should stick to the high end of the range for carbohydrates, between 30-60% of total calories, depending on whether the goal is mass gains, maintenance, or fat loss. Higher carbohydrate ratios augment lean mass gains, while lower carbohydrate ratios tend to accelerate fat loss. Use the high end for mass gains, the mid-upper end for maintenance (45-55%), and the low-end for fat loss. At least 25% of total calories should come from protein, with the remainder from fat. . Mesomorph A mesomorph tends toward being muscular. They're often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure. Mesomorphs generally have little trouble gaining muscle or losing fat, though they will put on fat more readily than ectomorphs. They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain with high carbs! Diet Recommendations: Mesomorphs do well in the middle range for carbohydrates, between 20-50 percent of total calories. Again, use the high-end for mass gains (40-50%), the middle for maintenance (30-40%), and low-end for fat loss (20-30%). To prioritize fat loss, increase both protein and fat while lowering carbohydrate intakes, with no more than 40% of calories coming from fat. . Endomorph The endomorph is best described as soft. They typically have a round or pear-shaped body, shorter limbs, a stocky build, and a slower metabolism. Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat. Because excess carbohydrates in the endomorph's diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight. Diet Recommendations: Endomorphs should stick to the low end of the carbohydrate range, between 10-40% of total calories, depending on their goals. Here, use no more than 30-40% carbohydrates for mass gains, the middle range for maintenance (20-30), and lowend for fat loss (10-20%). As with the other body types, protein and fat provide the remainder of your calories, with 25-50% of total calories from protein and 15-40% from fat. . Factor 3: GENDER GENDER IS A FACTOR IN YOUR FITNESS PLAN, BUT YOUR BODY TYPE IS A BIGGER FACTOR. In general, women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle. As such, they may be able to operate on lower carbohydrate intake than men. Research suggests a variety of reasons that women have a greater reliance on fats for fuel during exercise, including: 1. Estrogen enhances epinephrine production, the primary hormone that stimulates lipolysis (fatty acid breakdown). 2. Estrogen promotes the release of human growth hormone (HGH), which inhibits the uptake of carbohydrates and increases the mobilization of fatty acids from adipose tissue. 3. Women have increased blood flow to adipose tissue, which could assist in fat mobilization. 4. Women have higher levels of intramuscular triglycerides (IMTG), a fat-based source of fuel that spares muscle glycogen during moderate to high intensity exercise. This sparing of muscle glycogen may actually give women an endurance edge against men. Estimated Calorie Needs Per Day By Age, Gender, and Physical Activity Level *non-pregnant or lactating MALE Activity level FEMALE Sedentary Moderately active Active Sedentary Moderately active Active 2,200 2,400 2,600 2,400 2,200 2,000 2,600 2,800 2,800 2,600 2,400 2,400 3,000 3,200 3,000 3,000 2,800 2,600 1,800 1,800 2,000 1,800 1,800 1,600 2,000 2,000 2,200 2,000 2,000 1,800 2,400 2,400 2,400 2,400 2,200 2,000 Age (years) . 15 16-18 19–25 26–45 46–60 61+ Gym Calories Versus Food Calories Gym Calories Versus Food Calories 1 Bag Regular Popcorn 491 calories 1 Bowl Caesar Salad Snickers King Size Candy Bar 528 calories 488 calories Chili’s Homestyle Fries 380 calories Buffalo Wild Wings Burger Baskin Robbins 1 Scoop Ice Cream Cone 260 calories ½ Cup Trail Mix 790 calories 347 calories 1 Slice of Pepperoni Pizza Canned Beverage 340 calories 150 calories Applebee’s Double Glazed Baby Back Ribs 1340 calories 4 Slices of Bacon 260 calories Gym Calories Hop on a stationary bike. Pedal as hard as you can for 3 min. Multiply by 10 for a 30 min cal count. Multiply by 70%(.70) for realistic effort. This exercise will take you through your anaerobic systems (ATP-CP, then Glycolytic) for the first min, then as lactic acid builds you will be forced to slow down and work from your aerobic systems (oxidative). = The sad reality that you can eat calories way easier than you can burn them. For survival evolution has made us superior energy(fat) storers! Don’t Over-train Signs: Nausea, Slow recovering heart-rate, elevated heart-rate, slow to elevate heart-rate during exercise, feeling drained, restlessness at night, agitated. Overloading happens during the training, adaptations happen during rest and recovery. Metabolism- Anabolism uses energy to build the body, catabolism breaks down the body for energy. Negative hormones such as cortisol released from the adrenal gland, increasing blood pressure, sugar, and suppressing the immune system. Proper Progression is key to prevent injury and over-training!!! Thank you for attending! ◦ Stay motivated and keep the course and you will enjoy your youth longer, live happier, and be healthier! Feel free to contact me for any questions or training! [email protected] Don’t Quit!!!