Let’s Workout Cing-Yu Chu

Outline Motivation Basic concepts Training Diet Rest General Myths

Motivation In the recent years, more and more people have started to go to gyms and stated to workout. Influence by foreign singers and actors/actresses, especially by Korea.

Basic Concepts Two important criteria –BMI(Body Mass Index) BMI = mass(kg)/(height(m)*height(m)) –Body Fat Percentage of body fat

Basic Concepts All of them are very important!! Training DietRest Best program!!

Training aerobics v.s anaerobics Aerobics –Low intensity –Long duration –Burn the body fat –Ex: jogging, swiming, bike riding, etc..... Anaerobics –High intensity –Short duration –Gain muscle –Ex: weight training

Training Benefits of weight training –Increase the bone density –Consume more energy –Better body shape General procedure of weight training –Warming up –Weight training –Stretching

Training Weight training –Muscles distribution

Training Weight training principles –Train all the muscles instead of certain muscles! –Start with major (or big) muscle instead of minor muscles –Accuracy is more important than how many weights you can lift –Some advanced techniques can be used Ex: super set, drop set, etc...

Training Weight training Free-weight v.s machine weight

Training Free-weight –More muscles are involved –More efficient –More dangerous (better with a spotter) Machine weight –Good for beginner (easy to use) –More safe –Not allow the body to work naturally

Diet You are what You eat! Abs are made in the kitchen Diet is as important as training! Basic idea –Eat what you need!! –Eat food that is not refined!! –Balanced diet

Diet Basal Metabolic Rate (BMR) –The amount of daily energy expended while at rest in a neutrally temperate environment, in the post-absorptive state –Porpotional to the amount of muscle For male : 66 ＋（ 13.8*weight(kg) ）＋ （ 5.0*Height(cm) ）－（ 6.8*age ） For female : 655 ＋（ 9.6*weight(kg) ）＋ （ 1.8*height(cm) ）－（ 4.7*age ）

Diet What’s the drawback of eating less? –It reduces your BMR –Very efficient at the begining, but you will reach the bottleneck soon –Once you back to the same level you ate before, you will quickly get fat again.

Rest A cycle of destruction and re-construction Takeing rest is important Muscles are repaired during sleep Normally, certain muscle shouldn’t be trained more than twice in one week

General Myths Muscle  Fat ? Can not eat after exercise? Can not eat starch or oil? My legs will get thick if I jog? I am afraid of being too strong or I don’t want to be “ 金剛芭比 ” Can I reduce the fat of certain part? Should I use whey protein?

General Myths Exercises are effective only when sweat? Aerobics or anaerobics first? Weight increase means getting fat?

Q&A Any question?? Thanks for your attention !!