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Basic Gym Training

Basic Gym Training. SHMD 249 25/07/2012. Why Do People Exercise?. Stay healthy (lifestyle). Manage stress. Improve cardiovascular endurance. Improve muscular endurance. Lose/maintain weight. Build muscle. Increase muscle strength. Muscle tone. Pleasure. Achieve sporting goals.

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Basic Gym Training

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  1. Basic Gym Training SHMD 249 25/07/2012

  2. Why Do People Exercise? • Stay healthy (lifestyle). • Manage stress. • Improve cardiovascular endurance. • Improve muscular endurance. • Lose/maintain weight. • Build muscle. • Increase muscle strength. • Muscle tone. • Pleasure. • Achieve sporting goals.

  3. Designing Programs Weight Loss Strength Training 100% weight training 40 % Cardio 60% Resistance training High sets Low reps 70 – 85 % HR max Light/moderate weights High reps Heavy weights 90 - 95% 1RM 45 - 60 minutes 30 – 45 minutes 5x per week 2x per week per muscle group

  4. Designing Programs Muscle Tone Cardiovascular endurance 30% Cardio 70% Weight Training 70% Cardio 30% Resistance training 75 – 85% HR max 75 – 85% HR max Moderate weights 75 - 85% 1RM 45 – 60 minutes 45 – 60 minutes 5x per Week 2x per week per muscle group 5x week in total

  5. Methods • Free weights (barbells & dumbbells) • Resistance machines • Cable machines • Medicine balls • Swiss balls • Resistance bands • Circuit training

  6. Program Layout • Stretching • Cardio: • Walking. • Cycling. • Rowing. • Stepping. • Skipping. • Swimming. • Running. • Cross-trainer. • Weight training: • whole body (All muscle groups). • Upper body • Lower body • Core

  7. Tips • Mix it up! • Example: • 10 min treadmill walking • 20 crunches • 20 dips • 20 lunges • 5 min rowing • 1 minute bridgehold • 20 bicep curls • 20 squats • 5 min skipping

  8. Tips • Rotation! Rotation! Rotation! • Example: • 3 sets of crunches, side lying leg raises, push ups. • Instead of doing the same exercise 3 times after each other, rotate 3-5 exercises to prevent boredom and maximize your effort by giving your muscles time to rest between sets.

  9. Myths • Women shouldn't lift weights because it'll make them bulky. • Your weight is the end all, be all. • Low-intensity exercise burns more fat. • “You can spot reduce for tight abs or toned arms. i.e. Doing crunches to burn fat off the abdominal area. • Your cardio machine is counting the calories you're burning. • As long as I go to the gym 30-45 minutes, that gives me a pass to do what I want for rest of the day. • No pain, no gain. • If I can't workout often enough and hard enough, I might as well not even do it. • If I eat more protein/take supplements, I can build big muscles. • Home workouts are fine, but going to a gym is the best way to get fit. • “I’m not losing weight as fast as she is, I must be doing something wrong!”

  10. Supplementation for Performance Enhancement • High protein diet: • Harmful: • Excess protein damages kidneys (excess nitrogen from protein breakdown by-product). • Add excess saturated fat & cholesterol – increase risk for heart disease. • Low levels carbohydrates leads to state of ketosis (acidosis) in the body due to incomplete breakdown of fats, due to insufficient carbs.

  11. Supplementation for Performance Enhancement • More than 50% of competitive athletes in some sports consume supplements on a regular basis in hope of enhancing performance. • Vitamin B: plays key role in regulating energy yielding reactions during carbohydrate, fat & protein catabolism. • Vitamins E, C & E serve as anti-oxidants to protect the body against harmful free radicals released during exercise. • Fat soluble vitamins: A, D, E & K – excess results in toxic concentrations. • Water soluble vitamins: C & B complete – excess is excreted through urine. • Research has shown that chronic multivitamin supplement intake does not enhance aerobic fitness, muscular strength or athletic performance.

  12. Supplementation for Performance Enhancement Protein/carbohydrate shakes • 1 hour before (Energy boost & aid in training). • NEVER during. • Immediately afterwards (Recovery).

  13. How much energy are you burning? • Running (flat surface): 1kCal/kg/km. • Example: 60kg = 60 kCal per kilometer. • i.e. more weight = more calories. • To lose 0.45kg, you need to burn 3500kCal. • Resistance training: 6-9kCal per minute (based on 68kg) depending on intensity.

  14. Revision Questions • List 5 reasons why people exercise? 5 • List 5 different methods of training. 5 • Discuss 2 myths of training. 6 • Does supplementation enhance training benefits, discuss. 5 • How many calories do you need to burn in order to lose 0.45 kg? 1 • How many calories do you burn per minute while weight training? 1 • Need to know the FITT principle for weight loss, strength training, cardiovascular endurance & muscle toning.

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