Basic Gym Training SHMD 249 23/07/2013

Why Do People Exercise? 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.

Designing Programs Weight Loss Strength Training 100% weight training 40 % Cardio 60% Resistance training Light/moderate weights High reps 70 – 85 % HR max 45 - 60 minutes 5x per week Strength Training 100% weight training High sets Low reps Heavy weights 90 - 95% 1RM 30 – 45 minutes 2x per week per muscle group

Cardiovascular endurance Designing Programs Muscle Tone Cardiovascular endurance 30% Cardio 70% Weight Training 70% Cardio 30% Resistance training 75 – 85% HR max 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

Methods Free weights (barbells & dumbbells) Resistance machines Cable machines Medicine balls Swiss balls Resistance bands Circuit training

Program Layout Stretching Cardio: Weight training: Walking. Cycling. Rowing. Stepping. Skipping. Swimming. Running. Cross-trainer. Weight training: whole body (All muscle groups). Upper body Lower body Core

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

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.

Myths 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!”

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.

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.

Supplementation for Performance Enhancement Protein/carbohydrate shakes 1 hour before (Energy boost & aid in training). NEVER during. Immediately afterwards (Recovery).

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.