Exercise Programming for Weight Management 1

8/12/2019 Exercise Programming for Weight Management 1

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Exercise Programming for

Weight ManagementJoshua La Reaux, M.S., CSCS

Clinical Exercise Instructor, PEAK Academy

Department of Exercise and Sport Science

The University of Utah


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Physical Activity Recommendations

Surgeon General: 30 minutes of light to moderateactivity most if not all days of the week.

ACSM: Overweight adults should engage inapproximately 45 minutes of exercise per day

to lose weight or prevent weight regain.Institute of Medicine: 60 minutes a day of

moderate physical activity to prevent weightgain.

International Association for the Study ofObesity: 45 to 90 minutes of moderate physicalactivity per day.


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Getting Started

Where are you psychologically?

Where are you physically?

What are your barriers?

What do you enjoy doing?


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Psychological Readiness(Transtheoretical Model)

Precontemplationlack of interest in making achange.

Contemplationthinking about making a

change. Preparationtaking steps to make a change or

have already made small changes.

Actionactively engaged in the behavior but for

less than six months. Maintenancehave maintained the behavior for

more than six months.


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Physical Readiness

Step 1 - Self administered questionnaire

(PAR-Q, AHA/ACSM Health/Fitness

Facility Preparticipation Questionnaire)

Step 2If necessary, obtain physicians

clearance (may include stress testing).

Step 3If necessary, professional

guidance/supervision.


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Identifying Barriers

Identifying and overcoming barriers is a criticalstep in successful exercise programming!

Common barriers include:

Lack of time Lack of support

Lack of skill

Access

Cost

Fear of injury


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What do you enjoy doing?

To achieve the highest levels of adherence

choose activities you enjoy. However,

every program should address the main

components of physical fitness:

Body Composition

Cardiorespiratory or Aerobic Fitness

Muscular Strength and Endurance

Flexibility


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Cardiovascular Fitness

Cardiorespiratory fitness is related to the

ability to perform large muscle, dynamic,

moderate- to high-intensityexercise for

prolonged periods (ACSM, 2000, p.68).

Cornerstone of healthy weight management!


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Cardiovascular Fitness

ProgramStage

Weeks Frequency Intensity Duration

Initial Stage 1 to 6 3 to 4 days

per week

40% to

60% of

HRR

15 to 30

minutes

Improvement

Stage5 to 24 3 to 5 days

per week

60% to

85% of

HRR

25 to 40

minutes

Maintenance

Stage24+ 3 to 5 days

per week

70% to

85% of

HRR

20 to 60

minutes


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Heart Rate Reserve

A way to measure exercise intensity usingresting and maximal heart rate. Also

known as the Karvonen formula.


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Cardiovascular Fitness Worksheet

Moderate Heart Rate Range (40%) =

([Heart Rate Max* _____ - Resting Heart

Rate _____] x .40) + Resting Heart Rate

Vigorous Heart Rate Range (60%) =

([Heart Rate Max* _____ - Resting HeartRate _____] x .60) + Resting Heart Rate

* Heart Rate Max = 220age in years (+/- 12).


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Muscular Strength and Endurance

To write an effective program there are a multitudeof variables to consider:

Training goal

Training experience

Appropriate volume (V = Reps x Load)

Appropriate intensity (% of 1RM)

Rest/work ratios

Exercise selection (large muscle groupsfollowed by smaller ones)

Proper warm-up/cool-down


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Muscular Strength

ProgramStage Weeks Frequency Intensity(reps/sets/

% 1RM

Duration

Beginning 6 to 8 2 to 3

days/week

8-12 reps

1-2 sets

60% to 70%

< 1 hour

Intermediate 2 to 4 3 to 4

days/week

8-12 reps

Variable

60% to 85%

Variable

Advanced 2 to 4 6

days/week

1-12 reps

Variable

80% to

100%

Variable


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Flexibility

Flexibility is defined as the ability to move a joint

through its complete range of motion (ACSM, 2000, p.85.).

Including flexibility training into a program may

reduce injury, facilitate activities of daily living

and improve performance. Unfortunately,

flexibility training is often misunderstood andneglected.


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Flexibility Training

Mode Frequency Intensity Duration

Static Variable 1 set to

milddiscomfort

30 to 60

seconds.


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Sample Program

Week One

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cadio - (bike)

Flexibility

Training

Cardio (walk)

Resistance

Training 1

Flexibility

Training

Cardio (EFX)

Flexibility Training

Cardio (walk)

Resistance

Training 2

Flexibility

Training

Cardio(walk/jog)

Flexibility

Training

Recreation

activity: hiking,

visit the zoo,

skiing, water ski,basketball, ect.

Off


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Cardiovascular

Day Mode Intensity Duration

Monday Bike 121-144 bpm 30 min

Tuesday Walk 121-144 bpm 20 min

Wednesday EFX 121-144 bpm 35 min

Thursday Walk 121-144 bpm 20 min

Friday Walk/jog 121-144 bpm 30 min

Saturday Variable N/A N/A


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Resistance Training

Resistance Training 1 Resistance Training 2

Exercise Load (lbs) Sets Reps Exercise Load Sets Reps

Leg Press 100 2 15 Back Squat 65 2 12

DB Chest Press 20 2 15 Incline Chest Press 45 2 12

Lat Pull Down 55 2 15 Seated Row 65 2 12

DB Shoulder Press 15 2 15 DB Lat Raise 10 2 12

Machine Hamstring Curls 35 2 15 Straight Leg Deadlift 50 2 12

Cable Triceps Extension 20 2 15 Assisted Dips 50 2 12

Cable Curls 20 2 15 Hammer Curls 15 2 12

Seated Back Extension 40 2 15 Cable Twist 15 2 12 ea

Stability Ball Crunch BW 2 20 Front Elbow Bridge BW 2 30 sec


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Flexibility

Exercise Sets DurationSupine Glute Stretch 2 30 sec

Doorway Chest Stress 2 30 sec

Standing Quad Stretch 2 30 sec

Standing Hamstring Stretch 2 30 sec

Seated Front Deltoid Stretch 2 30 sec

Childs Pose (yoga) 2 30 sec

Step Calf Stretch 2 30 sec


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Conclusion

The purpose of this workshop is to provide a

general understanding of exercise

programming for healthy weight

management. The examples provided maynot be appropriate for everyone. Those

interested in starting an exercise program

are strongly encouraged to meet with theirphysician or a certified exercise

professional.


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Questions?

Contact Information:Josh La Reaux

(801) 585-7325

[email protected]
mailto:[email protected]:[email protected]


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References

1. ACSM. (2000).ACSMs Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams.

2. United States Department of Health and Human Services. Physical activity and health: a report of the Surgeon

General. Atlanta, GA: US Department of Health and Human Services, Centers for Disease Control and

Prevention, National Center for Chronic Disease Prevention and Health Promotion, 1996.

Documents

Exercise Programming for Weight Management 1