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

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Presentation on theme: "Training for Different Goals by Sasha Lovejoy Spring 2009 Biggest Loser Wellness Workshop."— Presentation transcript:

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

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

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

5 Resistance Training Goals Strength Strength To be able to lift larger amounts To be able to lift larger amounts Power Power To perform with more force. This can be useful in sports that involve hitting, kicking, or throwing To perform with more force. This can be useful in sports that involve hitting, kicking, or throwing Hypertrophy Hypertrophy Big Muscles! Big Muscles! Muscle Endurance 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) 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 Goal# of Reps# of Sets Strength6 or Less2-6 Power: One-time effort Power: Multiple times3-5 Hypertrophy Muscle Endurance12 or More2-3

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: For Strength or Power: Rest for 2-5 minutes between each set Rest for 2-5 minutes between each set For Hypertrophy: For Hypertrophy: Rest for 30 seconds to 1 minute between sets Rest for 30 seconds to 1 minute between sets For Muscle Endurance: For Muscle Endurance: Rest for 30 seconds or less between sets Rest for 30 seconds or less between sets

8 Resistance Training Tips Choose the correct weight 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 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 Increase the weight if it’s too easy Don’t choose a weight if you cannot lift if for all the repetitions! Don’t choose a weight if you cannot lift if for all the repetitions! Frequency Frequency Don’t start out lifting too often 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 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 Frequency, Intensity, and Duration 3 very important factors of an aerobic workout 3 very important factors of an aerobic workout These Factors Determine: These Factors Determine: What energy system your body is using What energy system your body is using What improvements will occur as a result of the workout What improvements will occur as a result of the workout

10 Aerobic Training Goals Speed Speed Endurance Endurance Weight Loss Weight Loss

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

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

13 Pace/Tempo Training minutes of exercise minutes of exercise Should be performed at a higher intensity than Long, Slow Distance Should be performed at a higher intensity than Long, Slow Distance 1-2 times a week 1-2 times a week Two Types: Two Types: Steady Pace/Tempo: done at a constant pace Steady Pace/Tempo: done at a constant pace Intermittent Pace/Tempo: series of exercise bouts with short recovery in between Intermittent Pace/Tempo: series of exercise bouts with short recovery in between Benefits Benefits Muscles will be able to sustain fast movement for a longer time Muscles will be able to sustain fast movement for a longer time Improves speed and endurance 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 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 The length of the high intensity interval and recovery interval should be the same Frequency: Frequency: 1-2 times per week. Very stressful on the body. Don’t over do it! 1-2 times per week. Very stressful on the body. Don’t over do it! Benefits Benefits Increased speed and endurance Increased speed and endurance Because of the high intensity intervals, it improves metabolism and burns fat stores Because of the high intensity intervals, it improves metabolism and burns fat stores Leads to fat loss and lean muscle gains Leads to fat loss and lean muscle gains

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

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

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

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


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