Exercise For A Healthy Body
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Transcript of Exercise For A Healthy Body
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).