exercise for a healthy body
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Exercise For A Healthy Body. By: Bruce Garwood and Andrew Lysy. Weight Training. Also known as Anaerobic Training Combined with Aerobic Training (Cardio), weight training can boost your strength, tone your muscles, and help you lose unwanted fat. Pre-Workout. Consult your physician - PowerPoint PPT PresentationTRANSCRIPT
Exercise For A Healthy Body
By:Bruce Garwood and Andrew Lysy
Weight Training
• Also known as Anaerobic Training
• Combined with Aerobic Training (Cardio), weight training can boost your strength, tone your muscles, and help you lose unwanted fat.
Pre-Workout
• Consult your physician– Over the age of 40– Significantly Overweight– Diabetes– Heart Problems
• Research what you want to achieve and how you plan on getting there
Weight Training
• Always start with a proper warm up– Dynamic stretching vs. static stretching– 5 to 10 minutes
• Muscle confusion • Warm up set of 12 to 15 reps• Use of glycogen for energy
Weight Training Methods• Strength vs. Hypertrophy
vs. Endurance– Strength: 1 to 5 reps– Hypertrophy: 6 to 12 reps– Endurance 15 or more reps– 3-6 sets
• Days a week varies on goals
Strength Training• Used for optimal strength
gains • Burns fat• “Bulking”• Rest period of 2 to 5 minutes in between each set• Higher sets• Explosive sports or
bodybuilding competitions• Valsalva Maneuver
Hypertrophy Training• Idea of building a
foundation• Maintaining muscle• Great for overall health
Endurance Training
• Muscles fatigue quickly• Used for Aerobic Training– Weight training for long distance
running– Weight training for a throwing
sport• “Ripped up” or “cut up”• Physique competitions
Cardiovascular Exercise
• Aerobic- with oxygen• Increases heart rate to improve oxygen
consumption• Helps with weight loss• Build endurance to remain active for a longer
period of time
Weight Lifting Tips
• Losing weight- early morning cardio before food is in the body – Burns fat
• Workouts- should be done with food in the body– Use of glycogen
• Nutrition is key!!!• Metabolic Window
Workout Clips
Dead Lifting
Squats 101
Bench Press Basics
Alternative Workout Routines
• Circuit Training: Workouts focusing on resistance training using high intensity aerobics. Participants execute one workout for a set amount of time before moving onto the next exercise.
• Hot Yoga: Performing a Yoga routine in a artificially heated rooming causing the participant to sweat profusely.
• Super Sets: Coupling two different exercises that target apposing muscle groups. (Bicep curls followed by skull crushers).