diploma in health and fitness part 1- real fitness for ... · diploma in health and fitness part 1-...
TRANSCRIPT
Lesson 4Strength Training
Diploma in Health and Fitness Part 1-
Course Educator: Jonathan Ledden
Real Fitness for Real Results
Lesson 3 Recap
• Weight problems and Obesity
• Whole food nutrition
• Meal planning and prepping
• Fueling your results long term
Lesson 4 Agenda
• What is Strength Training
• Why we all need to be Strong
• Compound Exercises
• Seeing Progress
• Summary
• Course Interaction
• Q & A
The Human Body – Determining Shape
Risks Of Not Knowing Lesson
You will struggle to maintain your weight as you get
older
You will never understand how
to control the shape of your
body
You put yourself at risk of muscle
atrophy, postural issues and
osteoporosis
Your joints will become weaker
and at risk of injury as you age
Strength Training
What is Strength Training?
Strength Training
Strength TrainingAny exercise which involves the use of resistance (e.g. weights, bodyweight) to increase muscular strength and the size of skeletal muscle or Any exercise which increases strength, shapes and tones body shape.
Strength Training Myths
Weights will make me bulky
Muscle turns to fat
Only for bodybuilders
It’s just for guys
It doesn’t burn many
calories
Light weight are better for women
You need a gym
Its bad for the joints
Strength Training Facts
Vital for fat loss
Shapes the body
Improves sports
performanceSpeeds up the
metabolism
Strengthens muscles and joints
Boosts energy and Reduces
stress
Improves cardiovascular
fitness
Strength Training Terminology
• Broad term for all forms of weight trainingStrength training:
• One single lift of an exerciseRep (Repetition):
• A group reps of an exercise (e.g. 3 sets of 8 reps)Set:
• The point where we can no longer complete the exercise in perfect formMuscular failure (failure):
• Two or more joints involved in performing an exerciseCompound exercise:
• Only one joint is involved in performing the exerciseIsolation exercise:
Strength Training
How does Strength Training shape the body?
The Human Body – Determining Shape
Strength Training
• Speeds up metabolism (Burns calories)
• Strengthen and builds lean muscle
• Builds a toned and athletic shape
• Increases strength and confidence
• Balances hormone levels helping to reduce stress and boost energy
• Helps protect your bones (Osteoporosis), strengthens your back and fixes postural issues
Compound Exercises
Can you name the 4 main compound exercises?
The Deadlift
• Compound Exercise
• Main Muscles: Gluteals (Bum), Erector Spinae (Back), Hamstrings (Back of the legs)
• Builds Shape in: Legs, bum, lower back and abs
• Equipment: Weights (Kettlebell, Dumbbells, Barbell)
• Machine version: None
The Deadlift
• Back Straight / Tense Abs• Shoulders back• Chest and head facing forward
• Standing upright• No leaning back• Squeeze bum
The Deadlift
1. Push your bum back and squat down keeping your chest up and the tension in the back of your legs.
2. Grip the bags (or bar) and tense the stomach.
3. Keeping the stomach (abs) tense push through your heals and stand up straight.
4. Pause at the top for a half a second
5. Then repeat the movement, breathing in on the way down and breathing out as you stand up.
The Squat
• Compound Exercise
• Main Muscles: Quadriceps (Front of thigh), Gluteals (Bum), Gastronemius (Calves)
• Builds Shape In: Legs and Abs
• Equipment: Bodyweight, weights
• Machine version: Leg press
Bench Press
• Compound Exercise
• Main Muscles: Chest (Pectoralis)
• Builds Shape In: Chest, Shoulders and the backs of the arms
• Equipment: Bench / Barbell
• Bodyweight version: Press Up
• Machine version: Chest press or Smith Machine
Shoulder Press
• Compound Exercise
• Main Muscles: Shoulders (Deltoids)
• Builds Shape In: Shoulders and backs of the arms
Abs / Glutes to stabilize
• Equipment: Barbell / Weight
• Bodyweight version: Modified Press Up
Programming Strength
A 30 minute workout is only 2% of your day!
How long should a strength workout be?
Avoid the Dark Place
Phase 1: Workout is easy / warming up
Phase 2: Workout is starting to get challenging. You’re breathing heavier / starting to sweat / feeling muscles working
Phase 3: The Magic Zone: The rounds are tough but doable. You’re out of breath / muscles burning / sweating but you are mostly recovering in rest time. You can push through to the finish and are enjoying the challenge
Phase 4: The Dark Place: Completely out of breath / maybe nauseous / dizzy / no longer enjoying your workout. It feels too hard, you want to give up.
Why AMRAP and FOR TIME Workouts
Metabolic Conditioning: Paring 2 or more exercises together and only resting as needed after you have
completed 1 round
Efficient use of timeCreates a large
amount of work in small amount
of time
Great cardiovascular and Strength
Improvements
These Workouts use both your Aerobic and Anaerobic energy systems.This allows you to improve your fitness, strength, energy levels, speeds up your metabolism and shapes your body.
Training Tips
Don’t go to the The Dark Place.
You know your body best. Stay in The Magic Zone!
Take a few seconds between each exercise.
Perform each exercise with perfect form.
Tracking Results
Choose your weights
Complete workout taking note of whether
weights were:
easy / medium / hard
Use AMRAP timing
Redo Workout
When you feel ready
increase your weights
Rewards Of Strength Training
You know how to control your
body shape
You reduce the risk of
osteoporosis later in life
Improved your mood and confidence
with training
You understand your body and
movement more
Week 2: Workouts
Extend each workout to 16 minutes
Week 2: H.I.I.T. Strength
30 seconds Work Followed By 30 Seconds Rest
Exercise 1: Jumping Jacks or Skipping or Shadow Boxing or Mountain Climbers
Rest: 30 Seconds
Exercise 2: Squat or Press Up
Rest: 30 seconds
Repeat the above for a total of 16 Minutes
Week 2: Workout Schedule
Wednesday: H.I.I.T.Thurs: H.I.I.T. StrengthFriday: H.I.I.T.Saturday: Rest DaySunday: H.I.I.T. StrengthMonday: H.I.I.T.Tuesday: Rest Day
Your Next Lesson:Lesson 5
• Training for a Better Body Shape
• Fat Loss and Muscle Gain
• Body Fat, B.M.I. and The Sad Step
• Hormones and Fat Loss
• Winner of 12 Month Membership
Announced in Lesson 5
• Attend Live To Win
www.facebook.com/shawacademy @shawacademy
QUESTION TIMESee you back live Next WeekLesson 5: Training for a Better Body Shape