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Training for Different Goals by Sasha Lovejoy

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1 Training for Different Goals by Sasha Lovejoy
Spring 2009 Biggest Loser Wellness Workshop

2 Workshop Overview What to consider when planning your workout regimen
Outline of Resistance Training Goals Sets, Repetitions, Rest times, and Tips Description of Aerobic Training Goals

3 Training Principles to Consider
Specificity Specificity in training means that you should train in a way that is specific to the results that you want Ex: Distance runners should train with activities that promote endurance Overload Overload means doing a workout that is harder than the one you’ve become used to Progression Progression refers to increasing the intensity of your workout plan over time so that you will continue to improve and not plateau Ex: Increasing weights or changing repetitions after 4 weeks of lifting

4 Also Consider: Frequency Intensity Time Mode
How often you will exercise Intensity How intense your workout will be Time How long you have to work out Mode What kind of exercise [Run, Bike, Swim, Elliptical]

5 Resistance Training Goals
Strength To be able to lift larger amounts Power To perform with more force. This can be useful in sports that involve hitting, kicking, or throwing Hypertrophy Big Muscles! Muscle Endurance To be able to do any activity that uses large muscle groups for a long period of time (This can be useful for running and cycling)

6 Repetitions and Sets Based on Goal
# of Reps # of Sets Strength 6 or Less 2-6 Power: One-time effort 1-2 3-5 Power: Multiple times Hypertrophy 6-12 3-6 Muscle Endurance 12 or More 2-3

7 Rest Periods: Important for achieving your goal!
-Rest periods are related to the amount being lifted -The heavier the weight, the more time the body will need to recover before it can perform another set. For Strength or Power: Rest for 2-5 minutes between each set For Hypertrophy: Rest for 30 seconds to 1 minute between sets For Muscle Endurance: Rest for 30 seconds or less between sets

8 Resistance Training Tips
Choose the correct weight Once you have established what your training goal is, use a weight that you can lift safely and with the right form Increase the weight if it’s too easy Don’t choose a weight if you cannot lift if for all the repetitions! Frequency Don’t start out lifting too often If you’re beginning weight training or have been lifting 1-2x a week for 2 months, you should lift 2-3 times per week

9 Aerobic Training Frequency, Intensity, and Duration
3 very important factors of an aerobic workout These Factors Determine: What energy system your body is using What improvements will occur as a result of the workout

10 Aerobic Training Goals
Speed Endurance Weight Loss

11 Types of Aerobic Training
Long, Slow Distance Pace/Tempo Interval Repetition Fartlek

12 Long, Slow Distance Training
30 minutes to 2 hours of an aerobic activity Performed at “Conversation Intensity,” meaning you should be able to speak without being breathless Frequency: 1-2 times a week Benefits: Increases endurance Fat burning, leads to weight loss

13 Pace/Tempo Training 20-30 minutes of exercise
Should be performed at a higher intensity than Long, Slow Distance 1-2 times a week Two Types: Steady Pace/Tempo: done at a constant pace Intermittent Pace/Tempo: series of exercise bouts with short recovery in between Benefits Muscles will be able to sustain fast movement for a longer time Improves speed and endurance

14 Interval Training Exercise at a high intensity for 3-5 minutes followed by exercise at a recovery intensity for 3-5 minutes, for a total 20 minutes or more The length of the high intensity interval and recovery interval should be the same Frequency: 1-2 times per week. Very stressful on the body. Don’t over do it! Benefits Increased speed and endurance Because of the high intensity intervals, it improves metabolism and burns fat stores Leads to fat loss and lean muscle gains

15 Repetition Training Bouts of 30-90 seconds of HIGH intensity exercise
Followed by 2-4 minutes of recovery (Walking) Benefits: Improves sprint speed

16 Fartlek Training A combination of all of the types of aerobic training
20-60 minutes of exercise Intensity varies throughout Benefits: Great way to reduce boredom in your workout! Improves endurance, speed, and metabolism

17 Review: Which Methods Improve the Aerobic Training Goals
Endurance Long, Slow Distance Pace/Tempo Interval Fartlek Speed Repetition Weight Loss

18 Once you Establish Your Goal…
Find modes of exercise that you enjoy or are comfortable with Use these tips on resistance and aerobic training to create a program based on your goals Change your program when you make improvements

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