NCHS FACTS WOMEN, WEIGHTS & RESULTS! FUEL TYPE Higher intensity training rely on glucose & ATP. CP & ADP = ATP.

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1 WOMEN, WEIGHTS & RESULTS! NCHS FACTS ~ 12 % of adult women weight train. ~ 15 % of adult women exercise regularly. Women gain ~ kg yearly, mostly fat. Women lose ~ 5 lbs of muscle a decade. Hippocrates Health Institute 2005 Presenter & 2010 Specialty Presenter of the Year 2011 ECA Citizen of the Year AFPA & Can-Fit Pro Advisory Board Strength loss is % per decade after 60. Women reduce muscle mass by ~ 1/3 after 60. Can have half her original muscle tissue by 60 with an percentage of body fat. National Center for Health Statistics DIFFERENCE BETWEEN MEN & WOMEN There is no difference in male & female muscle tissue or fiber type distribution. BENEFITS OF HARD WORK muscle cross-sectional area. mitochondrial density. capillary density. aerobic energy & ATP storage. FUEL TYPE Moderate training relies on glucose & fat. Source Glycogen & fatty acids. FUEL TYPE Higher intensity training rely on glucose & ATP. Source CP & ADP = ATP. Duration More than 3 minutes. Duration Less than 30 seconds. Intensity Less than 85% maximum heart rate. Intensity 95% - 100% maximum heart rate. Example Aerobic classes. Example walking lunges. Example 1-2 mile run. Example 100 yard sprint. Hippocrates Health Institute 1

2 Muscle Length. Tendon connection. GENETICS? MUSCLE FIBER TYPES TYPE 1 - Slow twitch. TYPE 2 - Fast twitch. 2A Aerobic & strength fibers. 2B Strength & symmetry fibers. Type of Muscle Fiber. Fiber Distribution. Hormone Level. MUSCLE RECRUITMENT Fiber recruited depends on: 1. Number & speed of the reps. 2. Type & duration of exercise. Type 1 are muscle deep. Type 2 are surface. MUSCLE FIBERS MPS (growth) occurs in the perimeter of the muscle. Usual set of reps: 1. Type 1 2A 2B MPS = Myofibrils. Usual set of 3-6 reps: 1. Type 2A & 2B IFBB Pro Julie Lohre Myofibrils: a combination of actin & myosin proteins. WHAT GIVES MUSCLES SHAPE? Additional actin & myosin myofibrils result in an in size & shape of fibers. HORMONE HELPERS Testosterone: High intensity, high volume training raises levels, protein synthesis. 1. Programming (giant sets, super sets, etc) 2. Adequate calories & protein.(30-35+) & rest! Fibers in size through: 1. MPS. 2. Caloric intake. Hippocrates Health Institute 2

3 HORMONE HELPERS Growth Hormone: High intensity, high volume, low rest training magnifies release. (TUT) 1. GH mobilize fatty acid, spares glucose. 2. Eat ASAP after training = pulses! EXERCISE INTESITY GH SECRETION 1. Running High 266% 2. Spinning High 114% 3. Weight Training 70% 1RM 300% 4. Weight Training 85% 1RM 400% Exercise Sports Science Review 2009:19; SO MUCH TO CONSIDER! How many reps per set? How many sets per body part? What is the optimal volume? How many body parts per day? How many days per week? Exercise order? Techniques? How much rest between sets? How many days rest? INTENSITY REQUIRED! Subject the body to various stressors! ~ 60-70% of a 1 RM. ~ 60-85% for males. REPS REP & SET REQUIREMENTS ~ 8 reps with intensity is great for recruitment & shape. ~ for postural muscles. Use intensity on 4-5 sets per exercise. The total amount of reps & sets should be HIGH for recruitment. SETS ~ 4-5 sets per exercise. ~ 4-8 exercises per body part. ~ total sets per workout. A lot is based on experience & other variables. TIME UNDER TENSION TUT PER SET: TOTAL WORKOUT TIME Within minutes: ~ seconds. Cortisol levels begin to rise! Rep tempo: Slow & Controlled. Examples: muscle catabolism. in MPS. Testosterone & GH levels Note to self: Shut up and lift! Hippocrates Health Institute 3

4 REST & RECOVERY ~ seconds between sets. ~ 2-3 days off per body part. Type 2 fibers (anaerobic) need rest. Glutamine for recovery. Essential AA metabolic stress (MPB) VARIOUS TRAINING SYSTEMS Plateau System Pyramids Reverse Pyramids Compound & Supersets Tri-Sets / Giant Sets 21 s & 12/12 s 1 & ½ reps Forced Reps Pre-fatigue Sets High Intensity Training (H.I.T.) Static Contraction Super Slow Training PRINCIPLE RULE OF TRAINING PLATEAUS OVERLOAD: #1 RULE! To stimulate an increase in muscle shape, the body must be subjected to resistive forces greater than it normally encounters. Same weight & # of reps for all sets. Set 1: 20 lb x 8 reps Set 2: 20 lb x 8 reps SIDE LATERALS Set 3: 20 lb x 8 reps the weight, the reps with progressive sets. Set 1: 60 lb X 12 reps. Set 2: 70 lb x 10 reps. Set 3: 80 lb x 8 reps. PYRAMIDS COMPOUND SETS A multi-joint exercise followed by a single-joint exercise for a particular muscle group. Bench press followed by a tricep pushdown. Reverse pyramids are done in reverse. Hippocrates Health Institute 4

5 SUPERSETS Alternate the agonist & antagonist with little or no rest between sets. Chest press or push ups followed by a lat pulldown. Alternate push & pulls. TRI SETS & GIANT SETS 3 or more exercises for the same body part performed in succession. 21 s & s The range of motion is broken into thirds. Do 7 reps each. 1 ½ Reps Complete the eccentric component of the exercise followed by a ½ repetition. Return to the starting position. 12 reps, 12 seconds rest then 12 reps. FORCED REPS Sets to failure followed by forced reps with a spot. PRE -FATIGUE SETS Isolated exercise using secondary muscles prior to a compound movement. Forces the primary mover to work harder! Kickback s followed by a dumbbell fly. Hippocrates Health Institute 5

6 Consists of 1 set to failure per exercise exercises per workout. H.I.T. STATIC CONTRACTION TRAINING Reps of second isometric holds. Greatly Type 2 fiber recruitment. Promotes blood volume for growth & shape. SUPER SLOW Violates the #1 Rule: Overload!! Tempo is too slow to use 60-80% of the 1 RM. PRE EXERCISE NUTRIENT INTAKE 30 to 60 grams of quick carbs low fat, low fiber. 10 to 30 grams of protein. 20 to 30 grams of high BV protein just prior to training nitrogen retention. Inter Sports Nutrition Exer & Metab (2007) Adequate fluid.. ½ your body weight in fluid ounces daily. It s never too late! TRAINING WITH LOTS OF FUEL 100% Muscle Fuel Levels High Glycemics, Carbs Drinks Muscles Have Fuel to Train Longer WHEN FUEL RUN OUT? Glycogen fuels muscles! Protein as fuel? 1. Hypoglycemia stress response cortisol. 2. Hypoglycemia, low brain fuel. 3. CHO excess fat in blood. 4. Beta oxidation. Strength loss over time. Low Fuel Protein 0% Time (hours) Hippocrates Health Institute 6

7 QUICK CARBS Quick fuel during training. Fluids: 1. Sports drinks (Gatorade, etc) 2. Homemade: ½ cup OJ, 1½ cups water, pinch of salt. Foods: raisins, fruits, bagels, graham crackers, low fat muffin, gels, rice cakes, etc. consume water with food to absorption? How much? 0.6g (fitness) to 1.0g (athlete) kg/bw per hour of intense exercise. EX: Weigh 60 kg = 35-60g/hr. 2 flavored rice cakes = 35g. ½ cup raisins = 40g. Power bar = 42g. Medium bagel = 45g. QUICK CARBS & GRAMS Medium baked potato 51 8 oz juice 26 Medium bagel 45 1 cup cereal/oatmeal 25 1 cup rice 45 Granola bar 25 1 cup low-fat yogurt 43 2 slices wheat bread 23 Power bar 42 2 fig cookies 23 1 cup beans crackers 21 1 cup pasta (cooked) 40 Small bag of pretzels 21 Banana 27 1 cup low-fat milk 12½ CARB REQUIREMENTS Carbs: ~ 4 grams per kg/bw daily for females. ~ 6-8 grams per kg/bw daily for males. Athletes up to 12 grams per kg/bw daily. Eating carbs prior to and within 2 hours after training, allows insulin to regulate catabolic hormones. PROTEIN REQUIREMENTS Females: ~ 1 gram per kg/bw daily. Female Athletes: ~ 1.2 to 1.5g per kg/bw daily. Males: ~ 1.5g per kg/bw daily. Male Athletes: ~ 1.5 to 2g per kg/bw daily. High biological value. WHAT ABOUT FAT? 1. ~ 20% fat intake from monounsaturated & Omega 3 s to maintain healthy triglyceride levels. 2. Works as a lubricant. To much nutrient absorption. POST- WORKOUT NUTRITION Within 30 minutes: Drink a liquid protein with CHO. Whey protein is fast digesting & starts the rebuilding process. Eat a meal within 2 hours! ~ 2:1 CHO to protein ratio to replenish glycogen stores. ~.8g of CHO per kg/bw, &.4g of pro per kg/bw for hyperplasia k s per kg/bw to support aerobic & an-aerobic activity. Hippocrates Health Institute 7

8 ESSENTIALS! A Growth & repair. 700mcg. B1 Carbohydrate metabolism 2mg. MAINTAIN HYDRATION WATER SPORTS DRINK B6 Protein metabolism 2mg. B12 Fat metabolism 2mg. Folic Acid Cell production 400mcg. Electrolytes (Salts) C Immune system support 500mg. E (200IU) Calcium pre & post? Blood Blood + Water Blood + Sports Drink WHERE DOES CARDIO FIT IN? Vigorous cardio may impair muscle growth. (90/90 rule) Adrenal gland secretes glucocorticoid (cortisol) from intense cardio. DECREASING CATABOLISM! Test & GH levels with sleep deprivation. Cortisol, nitrogen with low sleep. ~ g carbs per kg/bw 2 hrs post training. ~ 0.4 g protein per kg/bw 2 hrs post training. On training days, do cardio after training to spare glycogen & fat utilization. CAFFEINE..YUMMY EVERY MORNING! Caffeine: A drug in coffee, tea, soda & OTC supps. Research? Caffeine adrenaline, uses fatty acid for energy & spares muscle glycogen. Risks? Caffeine lingers! absorption of calcium & iron. OTHER STUFF CAUTION! Marketed as Natural or Herbal. Fat Burners: Combination of Ephedra free ingredients such as Stacker 2, Xanadrine & Trimspa. Fat Blockers/Starch Blockers: Contain Chitosan, a fiber supplement that traps fat in the small intestine. Fat Absorbers: Ephedra free products & St. John s Wort. (Herbal Prozac) Diuretics: Upset electrolyte balance & cause colon irritation. (Lasix, Diurex). Hippocrates Health Institute 8