Exercising for Life
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Transcript Exercising for Life
Exercising for Life
General Guidelines
For
Med-Students
Why Exercise?
Several Studies show that physical fitness
perhaps the most powerful predictor against
premature morbidity, mortality and loss of
functional independence.
Studies on strength training have demonstrated
its ability to reduce the risk of osteoporosis and
the signs and symptoms of numerous chronic
diseases such as Heart Disease, Type 2 diabetes,
arthritis.
Improves Sleep (esp. Stage 4) and depression
Four Basic Types of
Activity
Strength Training: 2-4X a week
Aerobic Exercise/Interval Training: 2-6X
week 10min minimum each session.
Flexibility: 8-10 min every other day
Balance: martial arts, yoga, gym balls,
tennis, basketball, trail running…2
sessions 10 minutes.
Two more important
issues
Weight-Bearing Exercise
-strengthen bones by compressing and jarring
the skeleton: weight lifting (i.e. squats), step
aerobics, stair climbing, basketball.
Functionality
Exercise routine movements and skills which are
similar to our regular daily activities: stair climbing,
weighted vest training, free weights.
Specificity Principal
How to destroy fat and build
muscle as quickly as
possible
Strength Training
Best stimulus for fat loss (BMR,
afterburn, hormonal leverage, deep
sleep), muscle-gain and the preservation
of functional independence
Strength-Training
Principles
Muscle Adaptation
-metabolic adaptations
-neurological adaptations (strength)
-structural adaptations (i.e. hypertrophy)
Why would you want more
muscle…..
Beside your brain it’s the most
metabolically active tissue in your body
(increases BMR=burn more calories while
doing nothing=more food you can eat)
-Less fat less estrogen more testosterone,
better insulin sensitivity=more fat
loss/more muscle gain, decreases prob
DMII/metabolic syndrome
-Increase functional reserve
Remember The 2 Goals of
Weight-training
Increase your muscle size (hypertrophy)
Increase your strength
The inefficiency of “toning with weights”
Before she worked out….
After one intense
workout………..
Principles
Exercise Diary
PERFECT FORM !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
(slower rep speed, no bouncing, no cheating)
-Why am I so negative?
(Hortobogyi,1996) Eccentric reps Increased Type
II CSA 10X more than concentric training…..
High Intensity Low Volume
-short workouts no more than 45 min
Principles
Compound movements are more effective than
isolated movements
(squat study, comp B4 iso, axial B4
extremities)
Variation Principle: High Rep/Low Rep
Training close to Positive Failure (each muscle
once a week) do not do it every workout
Progressive Overloading: Power Workouts
The Workout Routine
Skeleton
Workout Each bodypart 2x a week:
Power workout (4-6reps), Volume
Workout (7-10 reps)
Note: Beginners: First 2 Weeks 12-15
reps for every exercise: (neurologic
adaptation, strength endurance,
tendon/ligament strength
2 sets per exercise, 2 exercises per
muscle
The Workout Routine
Skeleton
Strength Train 2-4 days a week
Weight lifting time per session 45min
max
Antagonistic Training for maximum
efficiency Chest/Back, Tris/Bis,
Hamstrings/Quads.
How to destroy fat and build
muscle as quickly as
possible II
The role of Aerobic Training
Most people train inefficiently
-Calories Burned=weight*height*distance
(no hormonal leverage, little 2 no
afterburn)
-Interval Training=fast/slow (i.e. jogsprint)
(hormonal leverage, afterburn)
Body Reducing vs. Body
Reshaping….
Body Reducing Vs. Body
Reshaping part II
My Workout Plan
Strength Training Workout
Chest/Back Shoulders Abs (Tues Vol, Sat Power)
Quads/Hamstrings Bi’s/Tri’s Li Abs (Weds, Sun)
Interval Training Workout (Tues, Fri, Sun)
2x Weighted Vest 4 flights of stairs 15 reps
Aerobic Training Workout (Varies)
Jump Rope
Some remarks on Abdominal Training, postworkout meal
Exercise Websites:
Interval training:
www.musclemedia.com/training/hiit.asp
Check out Bryan Haycock’s Articles on
Advanced Training:
www.thinkmuscle.com
Basic Exercise Form info:
www.bodybuilding.com/fun/exercises.htm