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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.

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Exercising for Life

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  1. Exercising for Life General Guidelines For Med-Students

  2. 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

  3. 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.

  4. 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

  5. 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

  6. Strength-Training Principles • Muscle Adaptation -metabolic adaptations -neurological adaptations (strength) -structural adaptations (i.e. hypertrophy)

  7. 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

  8. Remember The 2 Goals of Weight-training Increase your muscle size (hypertrophy) Increase your strength The inefficiency of “toning with weights”

  9. Before she worked out….

  10. After one intense workout………..

  11. 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

  12. 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

  13. 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

  14. 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.

  15. 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. jog-sprint) (hormonal leverage, afterburn)

  16. Body Reducing vs. Body Reshaping….

  17. Body Reducing Vs. Body Reshaping part II

  18. 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, post-workout meal

  19. 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

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