1 General Exercise (Frequency & Time) Recommendations (ACSM)minutes a week of moderate to vigorous cardio activity (breathe hard, sweat, HR raises) 30-60 mins moderate exercise 5 days/wk 20-60 mins vigorous exercise 3 days/wk 2-3 days of strength training per week (Every Muscle Group) Rest: allow hours of rest before training the same muscles (you need to rebuild) Flexibility 2-3 days per week, hold stretches for 30 seconds for 2-3 separate sets equaling 60 seconds or more total Limit sedentary activity move every hour for 10 minutes
2 Strength Training BasicsTrain all Major Muscle Groups (2-3x per week) Chest & Triceps Push Upper/Mid Back & Biceps Pull Pushups, Tricep Pull Downs Shoulders Vertical Push, Arm Raises Lats Vertical Pull Shoulder Press, Arm Raises- forward, front, rear Core Abs/Obliques/Sides & Low Back Torso Bending & Rotation Plank, Side Bends, Oblique Twists Legs (Quads, Ham Strings, Hips, Glutes, Calves, Ad/Abductors) Squat, Hinge/Forward, Backward & Lateral Movement Ball-Wall Squats, Hinges/Deadlifts, Glute Bridges, Leg Raises, Side Glides, Calf Raises
3 Strength Exercises CompoundInvolves more than one muscle group Uses more energy (More moving parts, more work) More time-efficient than isolation Perform First in a workout so as not to exhaust single muscle with isolation move before performing compound movement involving Isolation – Not absolutely necessary to include in your program Great for targeting single muscles when you want to Tone/strengthen a certain area, achieve muscle balance, target a “weak link” Not as time-efficient Perform After Compound Exercises
4 Start with Building a Neuromuscular FoundationNeuro-Muscular Adaptations Occur First Adapting to different, awkward movements with unfamiliar resistances (especially complex moves like hinges and squats) Muscle Fibers and nerves learn to fire 1.when you want them to, 2.in synchronization and they get 3.programmed to move through specific ranges of motion (muscle memory) It is important to “program” proper movements in from the start and as you progress for effectiveness and safety Base of Neuromuscular control & strength occurs over 3-4 weeks + Lift Light weight (~60% 1RM) 10-15reps, 2-3 sets, advance ~2lbs once you can complete 15 reps comfortably with a couple reps in the tank *It can take 6weeks or more to see sizeable gains in muscle mass
5 After neuromuscular Base, Improve your Base of Strength: Through Sets, Reps, Rest, Resistance, Velocity AFTER NEUROMUSCULAR PHASE: % 1RM, 10-12reps, controlled 1:2 sec speed, 2-3 sets **Persons 65+ or those 50+yo with health conditions or limitations should lift lighter weights (especially to start) , <65% 1RM reps. Gains in strength, hypertrophy and endurance can be reached by increasing number of sets and gradually increasing loads to safe levels. Use this as a guide, but always keep Load as well as the number of reps, sets and rest periods manageable and safe for your abilities and fitness level. Don’t be afraid to lighten the load, change the exercise or take the rest as needed
6 Major Points for Fat LossBuild Neuromuscular Coordination First Progress to Strength and Hypertrophy 60-70% 1RM, 10reps, controlled 1:2 sec speed, 2-3 sets Increase weight gradually: ~2-6lbs once you can lift the weight comfortably 12x Continue to progressively overload the muscles with increased weights, reps, or sets to see improvements in strength, muscle size and energy expenditure during exercise Vary your program every 1-6 weeks incorporating endurance weight and rep ranges as well as those for strength, and power. Vary speeds safely using 1:1 and 2:3second velocities often 1:1 = 1 second raising: 1 second lowering
7 Science of Building Muscle & StrengthAfter neuromuscular control, adding stimuli/resistances engages more/different muscle fibers You also break muscles down and create micro-tears during strength training i.e. sore muscles You need rest, sleep, water and nutrition (energy and protein) to repair and rebuild muscles bigger and stronger than before Stretching and massage also helps muscles from shortening, forming adhesions and getting overly tight I work in stretching during or toward the end of strength training sessions
8 Strength Recap Start Slow, Easy, Basic, Light No Pain or StrainFeel the targeted muscle Always use weight you can lift and control with good form ~10-15x The last rep should be challenging, but form should not break down Lift to fatigue, not exhaustion Move through safe, comfortable, appropriate*, full ranges of motion Velocity: Raise and lower in a controlled manner 1:2, 1:1, 2:3 If you cannot meet all of these requirements, there’s a good chance you need to change the load, the form or the exercise altogether FORM is crucial for safety and effectiveness . Each movement has specific form requirements for optimal execution
9 Basic Form for Strength TrainingShoulders/Shrug Muscles relaxed Shoulder blades pulled down and back slightly Knees behind toes, in line with ankles , not caving in or out Neutral back , firm grip, specific joint movements Neck position varies- neutral is ideal in most cases Forearms and Shin Bones perpendicular to ground Core engaged Breathe into belly (in through nose, out through mouth) Feet straight, heel pressure vs forefoot vs midfoot vs tripod Poor Form Increases risk of energy and stifles results
10 Keep it Simple to Start Push, Pulls, Vertical Push/Pulls, Bird Dogs, Planks (on knees) Squat, Bridge, Hinge Learn form, Feel muscles, Avoid Pain Progress with load safely (balance, single- leg/partial single-leg, slower/faster speeds) Allow for rest and recovery
11 Cardio/Endurance BasicsStart Easy, No Pain- During or After Strength is a must before progressing Muscles support your joints and move you through correct ROMs Low Impact Ideas Trampoline Water Aerobics/Swimming Upper Body v.s. Lower Body Elliptical, Biking, Walking Lower Body: Hold onto stable bar, TRX straps or pole to help control the load on your legs Work ranges of motion that are painless Hold Isometric (holding in one position under tension contractions
12 Cardio/Endurance BasicsProgression Track Time, Distance, Speed, Intensity, For Example: Distance: .25 mi., .5mi, 1.0mi. > 1mi. Speed: Trim 30sec-1minute off each ¼ mile Time: Walk at an incline of 6 for 3minutes straight, increase to 5-10 minutes, etc. Intensity: Walk at an incline of 10 for 2 minutes Intensity: Walk at an incline of 5 for 2 minutes carrying an 8lb medicine ball Type: (Vary Type Session to Session) : Bike, Walk, Stairs, Row Machine, Light Dumbbells, etc. Sport- Specific- Train as close to the sport as possible Rest- rebuild, recover, avoid injury and over training
13 Cardiovascular AdaptationsYour lungs get more efficient Taking oxygen and expelling CO2 Vasculature Vasodilation and blood flow Oxygen and nutrient delivery Expelling waste Muscles get more efficient At taking in oxygen and glucose More mitochondria More endurance fibers Muscles and Liver Store more fuel for longer bouts (i.e. endurance)
14 Advanced methods of tracking IntensityHeart Rate Monitor Data – From accurate monitors. Be skeptical of machines, fit bits & wrist monitors. Great for judging consistency and measuring low, medium, high. Polar H7 & H8 are Great feedback in real time and data to assess your total workout Average Heart Rate (Goal of ~ 60-70% is a significantly challenging HR Avg. to achieve and a Reasonable goal for most people) Use your individual readings and your perceived exertion to gauge what’s safe and appropriate. If you’re just starting to work out or you are starting a new routine, it will be easier to achieve a higher heart rate, be safe regardless. Stop or slow at a 7-9 on scale of 1 to 10. Muscles burning is normal, you can push that to a 9-10 if you feel safe. If a majority of a workout is cardio and/or HITT, the HR Avg. and calorie expenditure will be higher, ~65-75% , this is high and hard to achieve, especially in trained individuals, but a reasonable goal for most people. Calorie Burn – 5-10 calories per minute is average range cal/min is great. Safety First. Stop if you need to & stop if you experience nausea, dizziness, etc. ***Takes into account Height, Age, Weight, Gender, etc. - **Some individual variation is common *Check with your doctor if you have health conditions before exercising
15 Best Exercises for Calorie ExpenditureStanding Sprints on the bike Compound exercises- lunges+ press Calisthenics (faster, powerful movements like jumping, skipping, throwing, etc. ) Swimming Battle Ropes Mitts Swings Rowing machine (simulated with bands) Incline walking/jogging Sled Pushes/Pulls Combo Cardio Step, Dance, Kick Box Yoga, especially for core & flexibility Light weight, High Rep HITT intervals Eliptical (sprints) Treadmill Pushes Med Ball Throws Crawls/advanced core TRX and Instability moves Stairs and low/high step *You have to build up to these