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Exercise For A Healthy Body By: Bruce Garwood and Andrew Lysy

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Weight Training Also known as Anaerobic Training Combined with Aerobic Training (Cardio), weight training can boost your strength, tone your muscles, and help you lose unwanted fat.

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Pre-Workout Consult your physician Over the age of 40 Significantly Overweight Diabetes Heart Problems Research what you want to achieve and how you plan on getting there

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Weight Training Always start with a proper warm up Dynamic stretching vs. static stretching 5 to 10 minutes Muscle confusion Warm up set of 12 to 15 reps Use of glycogen for energy

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Weight Training Methods Strength vs. Hypertrophy vs. Endurance Strength: 1 to 5 reps Hypertrophy: 6 to 12 reps Endurance 15 or more reps 3-6 sets Days a week varies on goals

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Strength Training Used for optimal strength gains Burns fat Bulking Rest period of 2 to 5 minutes in between each set Higher sets Explosive sports or bodybuilding competitions Valsalva Maneuver

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Hypertrophy Training Idea of building a foundation Maintaining muscle Great for overall health

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Endurance Training Muscles fatigue quickly Used for Aerobic Training Weight training for long distance running Weight training for a throwing sport Ripped up or cut up Physique competitions

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Cardiovascular Exercise Aerobic- with oxygen Increases heart rate to improve oxygen consumption Helps with weight loss Build endurance to remain active for a longer period of time

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Weight Lifting Tips Losing weight- early morning cardio before food is in the body Burns fat Workouts- should be done with food in the body Use of glycogen Nutrition is key!!! Metabolic Window

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Workout Clips Dead Lifting Squats 101 Bench Press Basics

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Alternative Workout Routines Circuit Training: Workouts focusing on resistance training using high intensity aerobics. Participants execute one workout for a set amount of time before moving onto the next exercise. Hot Yoga: Performing a Yoga routine in a artificially heated rooming causing the participant to sweat profusely. Super Sets: Coupling two different exercises that target apposing muscle groups. (Bicep curls followed by skull crushers).