Exercise For A Healthy Body By: Bruce Garwood and Andrew Lysy

Weight Training Also known as Anaerobic Training Combined with Aerobic Training (Cardio), weight training can boost your strength, tone your muscles, and help you lose unwanted fat.

Pre-Workout Consult your physician – Over the age of 40 – Significantly Overweight – Diabetes – Heart Problems Research what you want to achieve and how you plan on getting there

Weight Training Always start with a proper warm up – Dynamic stretching vs. static stretching – 5 to 10 minutes Muscle confusion Warm up set of 12 to 15 reps Use of glycogen for energy

Weight Training Methods Strength vs. Hypertrophy vs. Endurance – Strength: 1 to 5 reps – Hypertrophy: 6 to 12 reps – Endurance 15 or more reps – 3-6 sets Days a week varies on goals

Strength Training Used for optimal strength gains Burns fat “Bulking” Rest period of 2 to 5 minutes in between each set Higher sets Explosive sports or bodybuilding competitions Valsalva Maneuver

Hypertrophy Training Idea of building a foundation Maintaining muscle Great for overall health

Endurance Training Muscles fatigue quickly Used for Aerobic Training – Weight training for long distance running – Weight training for a throwing sport “Ripped up” or “cut up” Physique competitions

Cardiovascular Exercise Aerobic- with oxygen Increases heart rate to improve oxygen consumption Helps with weight loss Build endurance to remain active for a longer period of time

Weight Lifting Tips Losing weight- early morning cardio before food is in the body – Burns fat Workouts- should be done with food in the body – Use of glycogen Nutrition is key!!! Metabolic Window

Workout Clips Dead Lifting Squats 101 Bench Press Basics

Alternative Workout Routines Circuit Training: Workouts focusing on resistance training using high intensity aerobics. Participants execute one workout for a set amount of time before moving onto the next exercise. Hot Yoga: Performing a Yoga routine in a artificially heated rooming causing the participant to sweat profusely. Super Sets: Coupling two different exercises that target apposing muscle groups. (Bicep curls followed by skull crushers).