How to gain Functional How to gain Functional BodyweightBodyweight

Bodyweight = fat + Bodyweight = fat + extra cellar water extra cellar water + muscle cells + + muscle cells + bone mineralsbone minerals

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3 kinds of fat3 kinds of fat1. Subcutaneous1. Subcutaneous

2. Depot fat2. Depot fat

3. Essential fat3. Essential fat

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3 kinds of muscle3 kinds of muscle1. Skeletal muscle1. Skeletal muscle

2. Smooth muscle2. Smooth muscle

3. Cardiac or heart3. Cardiac or heart

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Weight GainWeight GainHuman body has a Human body has a tremendous tremendous capacity to increase capacity to increase subcutaneous and subcutaneous and depot fat cellsdepot fat cells

The body has a The body has a great (but lesser) great (but lesser) capacity to increase capacity to increase the size of skeleton the size of skeleton musclemuscle

Weight gain in Weight gain in individuals usually individuals usually means and means and increase in fat, increase in fat, muscle, or bothmuscle, or both

3,500 calories = 3,500 calories = pound of fatpound of fat

600 calories = 600 calories = pound of musclepound of muscle

Muscle cells are active -= they contract and stretch

Fat cells are fairly inactive – fat between muscle fiber acts as a friction brake and slows you down

Outside of long-distance swimming and Sumo wrestling fat would not be an advantage

434 skeletal muscles in the the body. They are our onlymeans of movement. Without them we would be vegetablesLogically anytime we increase them in size we increase Movement potential

What makes a muscle grow!What makes a muscle grow!

1. High intensity exercise 1. High intensity exercise2. Proper nutrients 2. Proper nutrients3. Resting d anrecovering 3. Resting d anrecovering

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1. High Intensity Exercise1. High Intensity Exercise

2. Proper Nutrients2. Proper Nutrients

3. Rest and Recovery3. Rest and Recovery

Terms to knowTerms to knowAtrophyAtrophy

HypertrophyHypertrophy

AnaerobicAnaerobic

AerobicAerobic

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The Heart MuscleThe Heart MuscleIt enlarges all the coronary arteries which It enlarges all the coronary arteries which feed the heartfeed the heartIt increases collateral circulation so that It increases collateral circulation so that more than one blood vessel will supply a more than one blood vessel will supply a given area of the heartgiven area of the heartIt lowers the concentration of fatIt lowers the concentration of fatIt teaches the heart to extract Oxygen It teaches the heart to extract Oxygen from the blood more efficientlyfrom the blood more efficientlyIt lowers blood pressure.It lowers blood pressure.

Overall benefits of heart Overall benefits of heart exerciseexercise

Improves your moodImproves your mood

It increases deep sleepIt increases deep sleep

Creates a feeling of accomplishmentCreates a feeling of accomplishment

Takes off poundsTakes off pounds

a. You are not as hungrya. You are not as hungry

b. Your body absorbs fewer caloriesb. Your body absorbs fewer calories

How to Strengthen the HeartHow to Strengthen the Heart

Beginner between 20 and 40 years oldBeginner between 20 and 40 years old

Min – 120 Max – 200Min – 120 Max – 200

AthleteAthlete

Min – 160 Max – 200Min – 160 Max – 200

Length in time – At least 20 minutesLength in time – At least 20 minutes

How often – 3 times a week or moreHow often – 3 times a week or more

Teenagers should get 1 hour of Teenagers should get 1 hour of exercise 5 times a week.exercise 5 times a week.

How to Strengthen Skeletal How to Strengthen Skeletal MuscleMuscle

To gain strength 8 to 12 repetitionsTo gain strength 8 to 12 repetitions

3 sets3 sets

The last set should be very difficult to The last set should be very difficult to complete.complete.

There are all kinds of programs but There are all kinds of programs but most of them are some sort of most of them are some sort of variation from the principal stated variation from the principal stated above.above.

Your Training Heart RateYour Training Heart RateUnderstanding Your Training Heart RateUnderstanding Your Training Heart Rate

by: Vicki R. Pierson, ACE Certified Personal by: Vicki R. Pierson, ACE Certified Personal TrainerTrainer

The Karvonen FormulaThe Karvonen FormulaThis is a heart rate reserve formula and it’s one of This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training the most effective methods used to calculate training heart rate. The formula factors in your resting heart heart rate. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting rate, therefore, you’ll need to determine your resting heart rate by doing the following: heart rate by doing the following: Prior to getting out of bed in the morning, take your Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse). your neck (carotid pulse).

Count the number of beats, starting with zero, for Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure second hand in your bedroom, you can measure the time by watching for the number to change the time by watching for the number to change on a digital alarm clock. Find your pulse and start on a digital alarm clock. Find your pulse and start counting when the minute number changes the counting when the minute number changes the first time, stop counting when it changes again. first time, stop counting when it changes again. To help assure accuracy, take your resting heart To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 rate three mornings in a row and average the 3 heart rates together. heart rates together. Another element in finding your training heart Another element in finding your training heart rate zone is determining the intensity level at rate zone is determining the intensity level at which you should exercise. As a general rule, you which you should exercise. As a general rule, you should exercise at an intensity between 50% - should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where level of fitness will ultimately determine where you fall within this range. Use the following table you fall within this range. Use the following table as a guide for determining your intensity level: as a guide for determining your intensity level:

Beginner or low fitness level . . .50% - 60%Beginner or low fitness level . . .50% - 60%Average fitness level . . . . . . . . 60% - 70%Average fitness level . . . . . . . . 60% - 70%High fitness level . . . . . . . . . . . 75% - 85%High fitness level . . . . . . . . . . . 75% - 85%

Now that we’ve determined and gathered the Now that we’ve determined and gathered the information needed, we can pull the information information needed, we can pull the information together in the Karvonen Formula: together in the Karvonen Formula:

220 - Age = Maximum Heart Rate220 - Age = Maximum Heart RateMax Heart Rate - Rest. Heart Rate x Intensity + Max Heart Rate - Rest. Heart Rate x Intensity +

Rest. Heart Rate = Training Heart RateRest. Heart Rate = Training Heart RateFor example, Sally is 33 yrs old, has a resting For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be - 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:131-142 beats per minute: Sally's Minimum Training Heart Rate:Sally's Minimum Training Heart Rate:220 - 33 (Age) = 187220 - 33 (Age) = 187187 - 75 (Rest. HR) = 112187 - 75 (Rest. HR) = 112112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute Beats/Minute

Sally's Maximum Training Heart Rate:Sally's Maximum Training Heart Rate:220 - 33 (Age) = 187220 - 33 (Age) = 187187 - 75 (Rest. HR) = 112187 - 75 (Rest. HR) = 112112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/MinuteBeats/Minute    The Talk-Test MethodThe Talk-Test MethodLike the RPE, the talk test method is subjective Like the RPE, the talk test method is subjective and should be used in conjunction with taking a and should be used in conjunction with taking a pulse. The talk test is quite useful in determining pulse. The talk test is quite useful in determining your comfort zone of aerobic intensity, especially your comfort zone of aerobic intensity, especially if you are just beginning an exercise program. If if you are just beginning an exercise program. If you are able to talk during your workout without a you are able to talk during your workout without a great deal of strain, you’re most likely in your great deal of strain, you’re most likely in your comfort zone. Work at an intensity that allows comfort zone. Work at an intensity that allows you to breathe comfortably and rhythmically you to breathe comfortably and rhythmically throughout all phases of your workout. This will throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.ensure a safe and comfortable level of exercise.