Basic Gym Basic Gym TrainingTraining

SHMD 249SHMD 249

23/07/201323/07/2013

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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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Designing ProgramsStrength TrainingStrength Training

100% weight training

100% weight training

High setsLow repsHigh setsLow reps

Heavy weights90 - 95% 1RMHeavy weights90 - 95% 1RM

Weight Loss

Weight Loss

40 % Cardio

40 % Cardio

60% Resistance

training

60% Resistance

training

Light/moderate weights

High reps

Light/moderate weights

High reps

70 – 85 %HR max

70 – 85 %HR max

45 - 60 minutes45 - 60

minutes5x per week5x per week

30 – 45 minutes30 – 45 minutes

2x per week per muscle group

2x per week per muscle group

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Designing ProgramsCardiovascular

enduranceCardiovascular

endurance

70% Cardio70% Cardio 30% Resistance

training

30% Resistance

training

75 – 85% HR max

75 – 85% HR max 45 – 60

minutes45 – 60 minutes

5x per Week5x per Week

Muscle ToneMuscle Tone

30% Cardio30% Cardio 70% Weight Training

70% Weight Training

75 – 85% HR max

75 – 85% HR max

45 – 60 minutes45 – 60 minutes

Moderate weights75 - 85% 1RM

Moderate weights75 - 85% 1RM

2x per week per muscle group5x week in total

2x per week per muscle group5x week in total

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Methods• Free weights (barbells & dumbbells)

• Resistance machines

• Cable machines

• Medicine balls

• Swiss balls

• Resistance bands

• Circuit training

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Program Layout• StretchingStretching• Cardio:Cardio:

– Walking.– Cycling.– Rowing.– Stepping.– Skipping.– Swimming.– Running.– Cross-trainer.

• Weight training: Weight training: • whole body (All muscle groups).• Upper body• Lower body• Core 6

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

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Tips• Rotation! Rotation! Rotation!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.

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Myths1. Women shouldn't lift weights because it'll make them bulky.2. Your weight is the end all, be all.3. Low-intensity exercise burns more fat.4. “You can spot reduce for tight abs or toned arms. i.e. Doing crunches to

burn fat off the abdominal area.5. Your cardio machine is counting the calories you're burning.6. 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.7. No pain, no gain.8. If I can't workout often enough and hard enough, I might as well not even

do it.9. If I eat more protein/take supplements, I can build big muscles.10. Home workouts are fine, but going to a gym is the best way to get fit. 11. “I’m not losing weight as fast as she is, I must be doing something wrong!”

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Supplementation for Performance Enhancement

• High protein diet:

• Harmful: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.

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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. 11

Supplementation for Performance EnhancementProtein/carbohydrate shakesProtein/carbohydrate shakes

• 1 hour before (Energy boost & aid in training).

• NEVER during.

• Immediately afterwards (Recovery).

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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.

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