6Exercise Program Train whole body Decide how much time you can commit to exercise per weekMust have balance between cardio (aerobic) exercise and weight trainingMake sure your have good shoes!worn in shoes are the BESTArmsShouldersBicepsTricepsExample exerciseBackUpperMiddleLower
7Exercise Program Legs Core Training Quads Hamstrings Gluts Calves Hip strengtheningExample exerciseCore TrainingUpper back to kneeAbs to quadsEssential with all workoutsPrevents numerous injuriesExample exercise
8Exercise Program Weight loss program Muscle bulking program Mainly cardio/aerobicLight weight with increased repsCircuit speedTarget heart rateMuscle bulking programMainly weight trainingHeavier weights, fewer repsRest breaks between sets/exercises
10Target Heart RateCalculate your max heart rate by subtracting your age from 220.220-(your age)=max heart rateTarget Heart Rate50-75% of max heart rateTarget heart rate will vary if youHave heart problemsHigh blood pressurePregnantOver 65 years old(40% of max)
12Proper muscle rest/repair Should not train the same muscles 2 days in a rowShould always stretch all muscle groupsMust give muscles proper healing time between workouts (at least 24 hours)
13Proper Technique/Postures Good Posture (neutral spine)Know what muscles your wanting to work onMake sure those are the muscles that you are usingMay be doing exercise incorrectlyMaintain low back normal archAlways refrain from rounding shouldersSquatting formRefrain from compensating with other muscles (i.e. arching back to complete exercise)
14Aerobic Exercise vs Weight Training Burns fatConditions heartSlims body as a wholeCan increase endurance/staminaWeight TrainingBuilds muscleWorks only muscle group at handMuscle in turn burns fatCan increase heart rate alsoCan also be used to maintain elevated heart rate
15Progression of Exercise Start out light!You can always progress the next day (especially if you have not exercised in a while!!)Overdoing exercise or weight training can cause serious injuriesUse your body as a guide!Increase weight by 5 lbs incrementsRemember what your goal isLean or bulky muscleStay within YOUR limitsDon’t worry about the person next to you!!
16Cool Down Take 5 minutes to cool down after workout Walk stretch Videojug.com
17What to Expect! You will be SORE! Old aches and pain to return Especially if you haven’t exercised in a whileIf soreness lasts longer than 72 hours, decreased exercise load.If your not sore, increase exercise load (i.e. resistance or frequency---not BOTH!)Old aches and pain to returnShould only last short time periodWork through tolerable pain, stop with worsening pain!
18Nutrition Eat properly Drinks lots of water Eating 5 smaller portion meals a day increases metabolismWaiting too long in between meals decreases metabolismLess is NOT always BETTERDrinks lots of waterReplenish the fluids leaving your bodyInjuries secondary to improper nutritionDehydration, muscle fatigue, dizziness, nausea
19Thank you for your time Any further questions:Contact me at:Lea Regional PROS205 E. Bender, Suite 120Hobbs, NM 88240???Questions???Thank you for your time