Types of Exercise Training & the Effects on the Body

1. Types of Exercise Training & the Effects on the Body Melissa McLaughlin Michael Dellogono

2. Muscular Adaptations to Resistance Training • Increased size • Fiber type transition • Biochemical improvements (enzymes) • Increased strength, power, & endurance

3. Hypertrophy • Muscular enlargement • Cross sectional area, + relation w/strength • Result of increased synthesis of actin & myosin and number of myofibrils

4. Strength & Power • Strength - maximal force that a muscle or group of muscles can generate • Power - maximal force exerted as fast as possible - EXPLOSIVE!

5. Strength & Power

6. Endurance • Ability for the muscle to repetitively contract of a sustained period of time • Ultra-Marathoners • Rowing (long distance) • Distance runners

8. Interval Training • Increase & decrease intensity between aerobic & anaerobic • Work:active recovery ratio (1:3, 85-90%) • No more than 1 or 2 sessions/week to start w/ 3 days of rest • change 3:1 to 2.5:1.5 or 2.0:2.0 • Go past aerobic threshold & then return to aerobic conditioning level to improve performance • intensity body switches from burning a greater % of fat to a greater % of carbs , 85% of your maxHR • Heart rate is great way to measure how hard you are working • Max heart rate=220-age • 85% of max heart rate (21 years old): (220-age)x.85= 169.15

9. Advantages & Disadvantages • Advantages: • Fitness, performance, recovery time improve quickly • Improves aerobic fitness better than traditional training & in less time • Enzymes use oxygen more efficiently increased O2 capacity • Increase fat burn & can double endurance capacity w/ 15 min of intense cycling over a 2-week period • HR will be lower at work & active recovery • Disadvantages: • Performed too often can increase risk of overtraining • Symptoms: loss of performance & appetite, inability to sleep, chronic aches and pains & colds, overuse injuries, unusual fatigue, increase in resting HR, irritability • bad knees avoid intervals walking, running or jogging • Stop exercise if it hurts & modify workout • Check with doctor before starting interval training

10. Interval Training • Physiological effects: • @ low end of training range: working aerobically and burning more fat • @ high end of training range: HR increases, breathing harder, anaerobic, burning more carbs than fat • Reasons to do interval training: • improve recovery HR • weight-loss plateau • bored • Allows you to workout harder & longer & burn more fat & more calories • Must burn more calories than you consume to lose weight even with intervals • 8-10min warm up & 5 min cool-down after intervals • See sample interval training

11. Interval vs. Circuit Training • Circuit training • Spend 30-45s at one machine or station with dumbbells or resistance exercise and then move onto next station • aerobic & RT • Another form of interval training • when you break from one machine to the next HR decreases & when you begin working out again it increases • wont be as beneficial as running or cycling intervals but will tone and strengthen muscles • Whereas aerobic interval training has more beneficial effects

13. High-Intensity Interval Training • Specialized form of IT • Short intervals of max intensity exercise-low to moderate intensity exercise • Similarities to traditional interval training • Differences include: • Increased EPOC • Burn more fat • Limits muscle loss • To get the benefits from HIIT • push yourself past the upper end of your aerobic zone & allow your body to replenish your anaerobic energy system during the recovery intervals • HII involve maximum effort, not simply a higher heart rate • there are many different approaches to HIIT • different numbers of high and low intensity intervals • different levels of intensity during the low intensity intervals • different lengths of time for each interval • different numbers of training sessions per week

14. Guidelines for HIIT • designed for people who want to boost overall cardiovascular fitness, endurance and fat loss without losing muscle mass • Before starting the program, you should be able to exercise for at least 20-30 minutes at 70-85% of maxHR • gradually build up your training program so that you don’t overdo it • warm up and cool down • Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone • If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately • HR should be at 70% of maxHR during recovery • If it is not: shorten work intervals and/or lengthen recovery intervals

16. Cross-Fit • Combines weightlifting, sprinting and gymnastics • Proficiency is required in each of 10 fitness domains • cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination & accuracy • Fitness: increased work capacity across all domains • neurologic & hormonal adaptations across all metabolic pathways • Run, row, jump rope, climb rope, carry odd objects, move large loads over short distances & use power-lifting & Olympic weightlifting • Used by 2000 gyms, F.D., law enforcement agencies, military organizations • At a gym: warm up, skill development segment, high intensity workout for 10-20 min • Can be used by: children, pregnant women, seniors, football players, military special forces, endurance athletes • Performed 3-5 d/week can provide exercise that will satisfy exercise guidelines • Has greater health benefits than moderate activity

17. Cross-Fit • "equals better fitness and stronger muscles in a more reasonable amount of time“ • "build muscle and get in shape by spending 60 minutes or more in the gym several days a week..." • "is a different type of exercise routine ...a well-rounded and very efficient way to achieve a higher level of fitness ...that does not need a whole lot of fancy equipment, but does offer a nice variety to keep the interest level up and provide the challenge needed to keep the exercise fun.” • PureHealthMD, Discovery Health Channel

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