Strength Training
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Transcript Strength Training
Starting / Maintaining An
Exercise Program
Bill Gosser, PTA,ATC,CSCS
Lead Athletic Trainer
Firelands Regional Medical Center
Physical Benefits
Strengthening and enlarging of the heart
Greater elasticity of blood vessels
Increased oxygen throughout the body
Lower blood lipid levels
Less chance of heart conditions, strokes, and high blood
pressure
Mental Benefits
Outlet for negative emotions – stress, frustration, anger,
irritability – POSITIVE Outlook
Produces positive biochemical changes in the brain/body
Reduces adrenal hormones (stress)
Greater amounts of endorphins
ACSM Guidelines
Cardiorespiratory Exercise
Adults should get 150 minutes of moderateintensity exercise per week.
Exercise can be met through 30-60 minutes of
moderate intensity exercise (5 days per week)
or 20-60 minutes of vigorous –intensity
exercise (3 days per week).
One continuous session and multiple shorter
sessions (of at least 10 minutes) are both
acceptable to accumulate desired amount of
daily exercise.
Resistance Exercise
Adults should train each major muscle group 2-3 days per
week using a variety of exercises and equipment.
Very light or light intensity is best for older persons or
previously sedentary adults starting exercise.
2-4 sets of each exercise will help adults improve/maintain
strength and power.
Resistance Exercise
For each exercise, 8-12 repetitions improve strength and
power, 10-15 repetitions improve strength in middle-age and
older persons starting exercise, and 15-20 repetitions
improve muscular endurance.
Adults should wait at least 48 hours between resistance
training sessions.
Flexibility Exercise
Adults should do flexibility exercises at least 2-3 days per
week to improve range of motion.
Each stretch should be held for 10-30 seconds to the point of
tightness or slight discomfort.
Repeat each stretch 2-4 times, accumulating 60 seconds per
stretch.
Flexibility exercise is most effective when the muscle is
warm. Try light aerobic activity or a hot bath or shower to
warm muscles before stretching.
Static, dynamic, ballistic and PNF stretches are all effective.
Neuromotor Exercise
Neuromotor exercise (sometimes called
“functional fitness training”) is recommended
for 2-3 days per week.
Exercises should involve motor skills (balance,
agility, coordination and gait), proprioceptive
exercise training and multifaceted activities (tai
chi and yoga) to improve physical function and
prevent falls in older adults.
20-30 minutes day is appropriate for
neuromotor training.
Think F.I.T.
Frequency: How often you exercise. For
beginners, consider starting with 2-3 sessions
aerobic, 1 strength session per week.
Intensity: How hard you exercise. For example
the pace you walk or run, the amount of weight
you lift, or your heart rate count (5).
Time: How long you perform an activity. Time
can also refer to the number of sets or reps
you perform in weight training (20 min).
Borg Scale
0….Nothing at all
1….Very Weak
2….Weak
3….Moderate
4….Somewhat Strong
5….Strong
6
7….Very Strong
8
9….Very Strong
Component 1: Aerobic Training
Think rhythmic, continuous and involve the large muscle
groups.
Walking, jogging, cycling, aerobic dance, stair climbing,
elliptical, outdoor activities.
30 minutes (moderate intensity) x 5 days, 20-30 minutes
(vigorous intensity) x 3 days per week
At least 10 minute sessions if shorter sessions.
Gradual progression of exercise time, frequency and intensity
is recommended for best adherence and least injury risk.
People unable to meet these minimums can still benefit from
some activity.
Component 2: Strength Training
Sarcopenia – (Greek) flesh loss
You will lose up to ½ pound of muscle every year of your life
after age 25.
Non-exercising adults lose 30-40% of their strength and 1012% MM by age 65
Muscle has high energy requirements. Even when you
sleep, your muscles are responsible for over 25% of your
calorie use.
Increased muscle tissue = increased calorie consumption.
Component 2: Strength Training
Major muscle groups
2-3 days per week
2-3 sets
8-12 repetitions
48 hours between workouts
Strength Exercises
Wall Push Up
Bicep Curl
Tricep Extension
Lateral Raise
Partial Squats
Toe Raises
ACSM Guidelines
Programs longer than 1 hour are associated with higher
dropout rates
Adhere closely to specific exercise techniques (controlled)
Perform exercise through full ROM (pain-free)
Maintain a normal breathing pattern
Large muscle before small muscle groups
ACSM Guidelines
Multi-joint before single-joint
Higher intensity before lower
1 minute rest (3 min. for heavy 1-6RM)
Perform warm-up set
Component 3: Flexibility
Can increase blood supply and nutrients to the joints,
increase neuromuscular coordination, reduce soreness,
improve balance, decrease risk of low back pain, and reduce
stress in the muscles.
2-3 days per week, slow and steady, no bouncing or pain.
Warm muscles stretch easier.
Component 4: Neuromotor
Exercise
Tai chi, yoga
Balance training – single leg stands, heel toe walking, high
stepping
Should be performed before heavy exercise
20 minutes can be performed daily.
Balance Exercises
Heel/Toe Raises
Heel to Toe Walking
Heel to Toe Walking on Mat
Single Leg Balance
Side Steps Over Object
Tai Chi
Stand Up/Sit Down
Determining Your Starting Point
Frequency – beginners start with 2-3 days aerobic and 1 day
of strength
Intensity – lower end of 60-85% of intensity for aerobic, 7085% of 1 RM for strength training
Time – 20 minutes for aerobic, 1-2 sets for weight training
Choosing an Exercise
The best activity is one you enjoy enough to pursue.
Experiment with different forms of activity (cross training)
helps avoid injury.
Alternate new activities with old favorites to keep exercise
fresh.
Begin Slowly / Gradually Build
“Too much, too soon” spells doom
Don’t expect immediate results (internal changes)
Getting fit is not an overnight proposition
Staying Motivated
Find a partner
Keep a log / journal
Schedule your workouts
Dress the part
Entertain yourself
Toss your scale!
Evaluate Your Progress
Focus on increased energy, less stress and anxiety, higherself esteem, and an increased feeling of well-being
Blood pressure
BMI
Lipid Profile
Step Test
Amount/reps of weights being lifted
Cervical Safety
Keep the curve
Watch overhead activities
Include rows or pulling exercises
Shoulder Safety
Avoid “high five” position
Avoid over shoulder height with thumb down position.
Back Safety
Keep the curve
Keep the load close
Keep a wide base of support
Work the core
Include pulling / rowing exercises
Knee Safety
Avoid stairs as an exercise
When squatting, keep the knees behind the toes
Keep the knee over the foot (do not let the knee “cave in”)
QUESTIONS??
YOU CAN DO IT!