Strength Training: 101. Presented by: Christen Smith, BS

Transcription

1 Strength Training: 101 Presented by: Christen Smith, BS

2 What We ll Talk About Today The Definition of Strength Training Strength Training Myths Strength Training Facts & Benefits General Guidelines & Recommendations How to Avoid Injury Designing a Program & Tailoring it to YOUR Goals Muscle Soreness Strength Training Tips

3 Strength Training by Definition Strength: the quality or state of being strong; capacity for exertion or endurance; power to resist force Strength Training: a system of physical conditioning in which muscles are exercised by being worked against an opposing force (as by lifting weights) to increase strength * Merriam-Webster Dictionary

4 Strength Training Myths Muscle weighs more than fat. I need to lose weight first. I don t want to get bulky. If I stop strength training, the muscle will turn to fat.

5 Physical Benefits of Strength Training Increases muscle mass Increases life longevity Improves sleep Protects our bones Improves balance Helps with weight loss Basal Metabolic Rate (BMR) is largely determined by Fat Free Weight (FFW). Resistance training is effective for the development and maintenance of FFW The principle component of the age-related decrease in BMR is a loss in muscle mass

6 Psychological Benefits of Strength Training Improves Happiness & Mood Increases Self-Esteem & Body Image Increases Energy Decreases Stress

7 General Guidelines & Recommendations Sessions: at least 2 strength training sessions per week Exercises: perform at least 8-10 different exercises Sets: 1-3 sets per exercise Repetitions: depends on the exerciser s goals Muscular Endurance = 8-12 reps (lighter weights) Muscular Strength = 4-8 reps (heavier weights) Intensity moderate

8 Avoiding Injury ALWAYS use proper form and exercise technique throughout each set and each repetition. If you feel your form is faltering, stop and rest. Don t use a weight that is too heavy. If you are just starting out with strength training, use a light weight or in some cases, just your body weight. Be sure you have correct form before increasing the amount of weight you are lifting. Be sure to include a warm-up, a cool-down, and some stretches to your weight training routine.

9 Designing a Program Muscle Groups Quadriceps Hamstrings Calves Chest Back Shoulders Biceps Triceps Abdominals/Core Exercises Squats, lunges, leg extension Deadlifts, hamstring curls Calf raises, toe raises (tibialis anterior) Push-ups, chest fly Lat pulldowns, bent-over rows Shoulder press, lateral, front raises Bicep curls, hammer curls Dips, tricep extensions, kickbacks Crunches, planks, bird dog

10 Tailoring a Program for YOU What are your fitness goals? Short-term goals Long-term goals S.M.A.R.T. goals How much time can you devote to an exercise program each week? Days per week Minutes per day What fitness equipment do you have available for use? Do you have any medical conditions or physical limitations that could affect your workout?

11 Muscle Soreness Delayed Onset Muscle Soreness (DOMS) Soreness is just a normal part of the repairing process. Hydration is important before and throughout your workout to prevent cramping, decrease inflammation, and muscle soreness. Be sure to warm-up before strength training and cool-down and stretch after a strength training workout.

12 Top Strength Training Tips Warm-up 5-10 minutes before each strength training workout. Perform stretching exercises before, during, and after each exercise session. Perform all exercises in a slow and controlled manner. Maintain proper form at all times. Never sacrifice form for one more repetition! Maintain good posture throughout the movement. Keep knee and elbow joints slightly bent at all times. Move through the full range of motion around the joint that you are working. Breathe! Exhale on the exertion or lifting phase of the motion. Inhale during the return phase. Increase the amount of weight by no more than 5-10% per week. Cool down after each exercise session for 5-10 minutes. Vary your program from time-to-time. Switch it up to keep from getting bored.

13 Download today s presentation slides using these steps. 1. Expand the attendee menu by clicking on the orange arrow like the image below. 2. Click on the document loaded under the Handouts menu. 3. After you click on the handout save/download it to your own files from the new window that opens.

14 Thank You! Questions? Contact Christen Smith at Resources: Merriam-Webster Dictionary Visit the Current Programs tab on the Health YOUniversity website to download the presentation materials.