1. Fitness Goals Setting challenging, attainable goals. What do you want to accomplish?

2. Gain muscle mass Heavy Olympic style lifts. Ex. Bench press, squat, dead lifts, power cleans Cardiovascular exercises? Heavy weights Eat more healthy protein rich foods.

3. Burn calories, Lose weight A heavy focus on cardiovascular exercises Ex. Jogging, biking, swimming, xc skiing, cardio machines. Also utilize weight training with lighter weights and high repetitions. Combine cardio and weight training using circuits with short rest periods. You need muscle to burn calories.

4. Toning / Become more fit Work on all 5 components of fitness. Combine weight training with cardiovascular training, as well as flexibility. Cross fit, circuit training, interval training, etc. TABATA: 20 seconds all out, 10 seconds rest.

5. Sport specific training Depends entirely on the sport(s). Find a reputable website for training routines, speak to a coach/trainer. Many differing ideas out there. Find what works for you and your preferences.

6. Overtraining vs. Overload Overtraining is bad: Doing too much / too soon. Symptoms: can’t sleep, can’t get heart rate back near normal, overly sore, injured. Overload is good: Progressively demanding more from your body. Your body will adapt as you demand more. The key is to do it in a way that allows you to avoid overtraining.

7. Overtraining!!

8. Overload Principle

9. F.I.T. principle of overload You must increase your workouts in one or more of the following areas: Frequency: How often you are working out Intensity: How hard you are pushing yourself Time: How long you are working out Example: You run 1 mile 2 times each week, on a flat treadmill. You run the mile in 7 minutes. How can you overload this workout?

10. Warming up What happens to the body? Why is so important to warm up?

11. Warming Up Body Temperature rises, heart rate increases, blood circulates faster simulating activity, and you become more mentally ready. Why? 1)Decrease chance of injury 2)Perform better