Presentation on theme: "Exercising for Life General Guidelines ForMed-Students."— Presentation transcript:
Exercising for Life General Guidelines ForMed-Students
Why Exercise? Several Studies show that physical fitness perhaps the most powerful predictor against premature morbidity, mortality and loss of functional independence. Studies on strength training have demonstrated its ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as Heart Disease, Type 2 diabetes, arthritis. Improves Sleep (esp. Stage 4) and depression
Four Basic Types of Activity Strength Training: 2-4X a week Aerobic Exercise/Interval Training: 2-6X week 10min minimum each session. Flexibility: 8-10 min every other day Balance: martial arts, yoga, gym balls, tennis, basketball, trail running…2 sessions 10 minutes.
Two more important issues Weight-Bearing Exercise -strengthen bones by compressing and jarring the skeleton: weight lifting (i.e. squats), step aerobics, stair climbing, basketball. Functionality Exercise routine movements and skills which are similar to our regular daily activities: stair climbing, weighted vest training, free weights. Specificity Principal
How to destroy fat and build muscle as quickly as possible Strength Training Best stimulus for fat loss (BMR, afterburn, hormonal leverage, deep sleep), muscle-gain and the preservation of functional independence
Why would you want more muscle….. Beside your brain it’s the most metabolically active tissue in your body (increases BMR=burn more calories while doing nothing=more food you can eat) -Less fat less estrogen more testosterone, better insulin sensitivity=more fat loss/more muscle gain, decreases prob DMII/metabolic syndrome -Increase functional reserve
Remember The 2 Goals of Weight-training Increase your muscle size (hypertrophy) Increase your strength The inefficiency of “toning with weights”
After one intense workout……….. After one intense workout………..
Principles Exercise Diary PERFECT FORM !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (slower rep speed, no bouncing, no cheating) (slower rep speed, no bouncing, no cheating) -Why am I so negative? (Hortobogyi,1996) Eccentric reps Increased Type II CSA 10X more than concentric training….. High Intensity Low Volume -short workouts no more than 45 min -short workouts no more than 45 min
Principles Compound movements are more effective than isolated movements (squat study, comp B4 iso, axial B4 extremities) Variation Principle: High Rep/Low Rep Training close to Positive Failure (each muscle once a week) do not do it every workout Progressive Overloading: Power Workouts
The Workout Routine Skeleton Workout Each bodypart 2x a week: Power workout (4-6reps), Volume Workout (7-10 reps) Note: Beginners: First 2 Weeks 12-15 reps for every exercise: (neurologic adaptation, strength endurance, tendon/ligament strength 2 sets per exercise, 2 exercises per muscle
The Workout Routine Skeleton Strength Train 2-4 days a week Weight lifting time per session 45min max Antagonistic Training for maximum efficiency Chest/Back, Tris/Bis, Hamstrings/Quads.
How to destroy fat and build muscle as quickly as possible II The role of Aerobic Training Most people train inefficiently -Calories Burned=weight*height*distance (no hormonal leverage, little 2 no afterburn) -Interval Training=fast/slow (i.e. jog- sprint) (hormonal leverage, afterburn)
My Workout Plan Strength Training Workout Chest/Back Shoulders Abs (Tues Vol, Sat Power) Quads/Hamstrings Bi’s/Tri’s Li Abs (Weds, Sun) Interval Training Workout (Tues, Fri, Sun) 2x Weighted Vest 4 flights of stairs 15 reps Aerobic Training Workout (Varies) Jump Rope Some remarks on Abdominal Training, post- workout meal
Exercise Websites: Exercise Websites: Interval training: www.musclemedia.com/training/hiit.asp www.musclemedia.com/training/hiit.asp Check out Bryan Haycock’s Articles on Advanced Training: www.thinkmuscle.com Basic Exercise Form info: www.bodybuilding.com/fun/exercises.htm