Presentation on theme: "and Beyond Strength Training"— Presentation transcript:
1 and Beyond Strength Training November’s GoalBeginnersand Beyond Strength TrainingAdd strength training to your fitness routine3 times per week.
2 Benefits to strength training Need some motivation to add strength training to your fitness routine? Keep in mind these 10 benefits to strength train the next time you need some encouragement.1. Builds stronger core = Better postureThere are over 650 muscles in the human body. Strengthening your muscles, particularly those around your core will give you better posture.2. Improves sleep hygiene60% of those who strength train get on average 7 hours or more of sleep per night.3. Improves heart healthImproves blood cholesterol levels and lowers blood pressure by as much as 20%.4. Burns more calories while restingStrength training increases basal metabolic rate so you burn more calories while at rest.5. Functions as a natural anti-depressantStrength training releases your natural feel good endorphins.
3 6. Helps prevent and manage disease Strength training can balance glucose level thus managing the risk of diabetes. Also aids in preventing obesity, arthritis and depression.7. Reduces body fatAdding just two lifting sessions a week can reduce body fat by 7%.8. Improves confidence and body imageBuilding strength is empowering and can lead to increased confidence and body image.9. Breathe easierStrength training has shown to increase VO2 max; the maximum capacity to use and transport oxygen.10. Reduces risk of injuryBuilding strength and muscle will reduce your risk of injuries such as ACL tears and back pain.Source:
4 Free Weights vs Machines vs Body Weight If you are new to strength training, the number of different machines, types of free weights and variations of body weight exercises can be overwhelming. Knowing the difference between free weights, machines and body weight exercises, and your ultimate fitness goals and fitness ability level, is the key to determining what option is best for you.Free WeightsFree weights can be classified as any object or device that can move freely in a three-dimensional space. Some popular examples included dumbbells, barbells or medicine balls. Free weight exercises are great for those who are beyond the beginner level as they offer the most variety and stimulate stabilizing muscles as well as prime movers. Free weight exercises also resemble every day functional activities more closely and can improve balance.MachinesTypically when you walk into a gym the first thing you see is a line of machines. Machines are great for beginners as you can easily select the appropriate weight and you are guided through a controlled range of motion; important for injury prevention.Body WeightBody weight exercises are technically considered free weight exercises as you use your body as the weight. This is the least expensive and convenient way of exercising as no equipment is necessary. Body weight workouts tend to be very efficient as you can easily combine strength and cardio training exercises. Body weight exercises are suitable for all fitness levels, however advice on technique and safety, as well as occasional supervision is recommended for beginners.
5 Creating your strength training program A good strength training program includes exercises that target all major muscle groups. The following are basic exercises sorted by muscle group. When designing your program, choose 1 exercise targeting each muscle group and be sure to consult with a fitness professional for tips on proper technique:Chest: Pushups or bench pressBack: Seated row, standing one-armed row or lat pulldownShoulders: Shoulder press or dumbbell raiseBiceps: Biceps curlsTriceps: Dips or triceps extensionsQuadriceps: Lunges or squatsHamstrings: Deadlifts or lungesAbs: Plank or crunchesChoosing the number of reps and setsChoosing the number of reps and sets should be based on your fitness goals.1-3 sets of reps is recommended for fat loss whereas 3+ sets of 6-8 reps to fatigue is recommended for gaining muscle. For general health and endurance, 1-3 sets of reps is recommended, using enough weight to only complete the desired number of reps.Rest and recoveryBe sure to rest for 30 seconds to 1 minute between each set.2 to 5 minutes of rest should be taken when lifting heavier weights to fatigue.Source:
6 Warm up and Cool downAlong with any strength training workout it is important to remember to do a proper warm up and cool down. Here are some tips to keep in mind when planning your warm up or cool down:Warm up and cool down should last for 5 to 10 minutes each. The more intense your workout, the longer the warm up and cool down should be.Warm up should include some basic movements mimicking the exercises you will be doing. For example, if you will be doing squats, leg lifts and butt kicks would be appropriate warm up exercises.Warm up should include some cardiovascular training at a low intensity to increase the heart rate. A cool down should include the same to allow the heart rate to decrease.Cool down by stretching all muscles that you worked, holding each stretch for seconds.Breathe! You should have a breathing rhythm throughout your entire workout.RestStrength training causes small muscle fiber tears. These micro-tears promote muscle growth but require time to heal. Give your working muscles at least 48 hours rest before your next strength training session.