1. Training for Different Goals by Sasha Lovejoy
Spring 2009
Biggest Loser
Wellness Workshop

2. Workshop Overview What to consider when planning your workout regimen
Outline of Resistance Training Goals
Sets, Repetitions, Rest times, and Tips
Description of Aerobic Training Goals

3. Training Principles to Consider
Specificity
Specificity in training means that you should train in a way that is specific to the results that you want
Ex: Distance runners should train with activities that promote endurance
Overload
Overload means doing a workout that is harder than the one you’ve become used to
Progression
Progression refers to increasing the intensity of your workout plan over time so that you will continue to improve and not plateau
Ex: Increasing weights or changing repetitions after 4 weeks of lifting

4. Also Consider: Frequency Intensity Time Mode
How often you will exercise
Intensity
How intense your workout will be
Time
How long you have to work out
Mode
What kind of exercise [Run, Bike, Swim, Elliptical]

5. Resistance Training Goals
Strength
To be able to lift larger amounts
Power
To perform with more force. This can be useful in sports that involve hitting, kicking, or throwing
Hypertrophy
Big Muscles!
Muscle Endurance
To be able to do any activity that uses large muscle groups for a long period of time (This can be useful for running and cycling)

6. Repetitions and Sets Based on Goal
# of Reps
# of Sets
Strength
6 or Less
2-6
Power: One-time effort
1-2
3-5
Power: Multiple times
Hypertrophy
6-12
3-6
Muscle Endurance
12 or More
2-3

7. Rest Periods: Important for achieving your goal!
-Rest periods are related to the amount being lifted
-The heavier the weight, the more time the body will need to recover before it can perform another set.
For Strength or Power:
Rest for 2-5 minutes between each set
For Hypertrophy:
Rest for 30 seconds to 1 minute between sets
For Muscle Endurance:
Rest for 30 seconds or less between sets

8. Resistance Training Tips
Choose the correct weight
Once you have established what your training goal is, use a weight that you can lift safely and with the right form
Increase the weight if it’s too easy
Don’t choose a weight if you cannot lift if for all the repetitions!
Frequency
Don’t start out lifting too often
If you’re beginning weight training or have been lifting 1-2x a week for 2 months, you should lift 2-3 times per week

9. Aerobic Training Frequency, Intensity, and Duration
3 very important factors of an aerobic workout
These Factors Determine:
What energy system your body is using
What improvements will occur as a result of the workout

10. Aerobic Training Goals
Speed
Endurance
Weight Loss

11. Types of Aerobic Training
Long, Slow Distance
Pace/Tempo
Interval
Repetition
Fartlek

12. Long, Slow Distance Training
30 minutes to 2 hours of an aerobic activity
Performed at “Conversation Intensity,” meaning you should be able to speak without being breathless
Frequency:
1-2 times a week
Benefits:
Increases endurance
Fat burning, leads to weight loss

13. Pace/Tempo Training 20-30 minutes of exercise
Should be performed at a higher intensity than Long, Slow Distance
1-2 times a week
Two Types:
Steady Pace/Tempo: done at a constant pace
Intermittent Pace/Tempo: series of exercise bouts with short recovery in between
Benefits
Muscles will be able to sustain fast movement for a longer time
Improves speed and endurance

14. Interval Training
Exercise at a high intensity for 3-5 minutes followed by exercise at a recovery intensity for 3-5 minutes, for a total 20 minutes or more
The length of the high intensity interval and recovery interval should be the same
Frequency:
1-2 times per week. Very stressful on the body. Don’t over do it!
Benefits
Increased speed and endurance
Because of the high intensity intervals, it improves metabolism and burns fat stores
Leads to fat loss and lean muscle gains

15. Repetition Training Bouts of 30-90 seconds of HIGH intensity exercise
Followed by 2-4 minutes of recovery (Walking)
Benefits:
Improves sprint speed

16. Fartlek Training A combination of all of the types of aerobic training
20-60 minutes of exercise
Intensity varies throughout
Benefits:
Great way to reduce boredom in your workout!
Improves endurance, speed, and metabolism

17. Review: Which Methods Improve the Aerobic Training Goals
Endurance
Long, Slow Distance
Pace/Tempo
Interval
Fartlek
Speed
Repetition
Weight Loss

18. Once you Establish Your Goal…
Find modes of exercise that you enjoy or are comfortable with
Use these tips on resistance and aerobic training to create a program based on your goals
Change your program when you make improvements