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).