& Level 3 Sports Massage Therapist, with special interest in postural dysfunction and lower back problems, GDP

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1 Resistance Training Dr James Tang, CES, MBA, BDS, LDS RCS NASM Corrective Exercise Specialist, Level 3 Personal Trainer (REP registration no R ), Sports Nutritionist & Level 3 Sports Massage Therapist, with special interest in postural dysfunction and lower back problems, GDP T he most effective way of burning fat is to use resistance exercises. As a general rule, if the purpose of performing these exercises is to lose weight and improve core stability to reduce back pain, using free weights is better than using machines, as this engages more of your core and stabilisation musculatures. Core stability and back pain will be discussed further in my next series of articles. Body weight exercises are also advisable (body weight squats, squat jumps, press-ups, chinups and so on). Before starting any exercise programme, you must set a realistic and achievable goal so you can monitor and review your progress. Your personal trainer will assist with this by using the SMART principle. Specific the goal must be clear and concise. Measurable there must be a way of clearly comparing start and finish points (for example your BMI index, weight, or waist measurement). Achievable if the goals are too difficult to achieve motivation will be lost. Realistic the specific objective must be attainable within the set time frame. Time-framed an exact and agreed amount of time must be established to focus efforts. Warm-ups Apart from increasing your heart rate, warm-ups prepare you psychologically for the session. Most importantly, they mobilise your joints, thus allowing more synovial fluids to be released, lubricating your joints in preparation for the subsequent activities. This can be followed by dynamic stretches (static stretches should not be performed before resistance training as they can impair your performance see length/tension muscle relationship in my previous articles) and performing a number of contractions using a lighter weight than prescribed for each resistance exercise in the programme. RM Strength Power Hypertrophy Endurance Table 1: The resistance exercise continuum increased darkness in colour corresponds to increased adaptation for the relevant goal at the repetition maximum. RM = Repetition Maximum.

2 Training Goal Strength Hypertrophy Muscular Endurance Intensity High Moderate Low Load as % of 1RM >85% 67-85% <67% Repetitions Rest time between sets 3-5 minutes 1-2 minutes seconds Sets per exercise Frequency per muscle group 1-2x per week 1-2x per week 2-3x per week Table 2: Adapted from Baechle & Earle (2000). Repetitions You need to establish the number of repetitions to be performed; for example, if you decide to perform 10 repetitions, you need to find a weight that you can lift successfully 10 times but are unable to lift for an eleventh time. If you are able to perform more than 10 repetitions, the weight is too light and you need to increase it. Conversely, if you are unable to perform the prescribed 10 repetitions, you need to reduce the weight so that you can lift it 10 times, but no more. How do you decide upon the repetition range? It depends on what you wish to achieve. Common goals of resistance training include improving muscular endurance, size (hypertrophy), strength and power. In simple terms, for strength gains (a heavy load with low repetitions), you are training your type IIB fibres which acquire their energy through anaerobic glycolysis. At the other end of the spectrum, for muscular endurance (lighter loads with a higher number of repetitions [12 25]), you are training your type I and type IIA fibres which acquire their energy through aerobic glycolysis. You are genetically programmed to have a certain percentage of each muscle fibre type. Those born with more type IIB fibres (those with a mesomorph body shape) are able to gain muscle size more easily, and those with more slow twitch type I fibres (those with an ectomorph body shape) are more suited to endurance activities, such as marathons. The amount of weight (intensity) to be used can be based on a percentage of the individual s 1RM. 1RM is the maximum amount of weight that can be lifted once with good form, 6RM is the maximum amount of weight that can be lifted six times). An effective resistance training programme should reflect your needs. Table 2 outlines how to apply specific training principles to different training objectives. Beginners to resistance training should aim to build a foundation of muscular endurance and begin with just two sessions per week. Intermediate or advanced users may have specific training goals that demand greater frequency and the application of more advanced training systems (such as drop sets, super sets, pyramid sets and so on) with goals for muscular hypertrophy, strength and power. These types of training should only be

3 attempted once a solid foundation of technique, posture, basic cardiovascular fitness and flexibility has been established. There is scope for intensity progression within each of the three training objectives. For example, if a client wants to focus predominantly on muscular endurance, the guideline of repetitions per set can be subdivided into smaller repetition ranges. Successive training phases may progress from 18-20, and repetitions per set, with small increments in resistance (or weight) at each phase. The intensity increases but repetitions performed still remain within the range for muscular endurance. Alternatively, you can amend other variables instead; increase the movement complexity from phase to phase while working with the same endurance repetition range. For instance, slowing down the speed of execution of movements will increase the intensity as your muscles will be under tension for a longer period. Machines Free weights Advantages Easier to instruct and learn. Weight selected does not need to be calculated. Weight settings can be changed easily. Can be performed anywhere. Less expensive. Disadvantages Fixed plane of motion which is not functional (i.e., reflects actions in real life). Limited range of motion. Negate the use of core stabilisers. Lack of synergist and fixator muscle engagement. More expensive than fixed weight machines. More technique-sensitive and more instructions required. More engagement of synergist and fixator muscles in a functional and isotonic way. Pros and cons of different types of resistance training.

4 The concept of reciprocal training Agonist (prime mover) the muscle(s) that provides the major force to complete a movement. In a bicep curl which produces flexion at the elbow, the biceps muscle is the agonist. Antagonist the muscle(s) that opposes the agonist. During elbow flexion where the biceps muscle is the agonist, the triceps are the antagonists which typically relax so as not to impede the agonist. Synergist fixator: the muscle(s) that stabilises the origin of the agonist and the joint that the origin spans in order to help the agonist function most effectively. In a bicep curl, this would be the rotator cuff muscles. The majority of fixator muscles are found working around the hip and shoulder joints. Agonists and antagonists should be trained in the same session to avoid muscular imbalance. For instance, when you train your chest (pectorals) and shoulders (deltoids), you need to train the antagonist, the latissimus dorsi, as well. When you train the quadriceps, you need to exercise the antagonists the hamstring group of muscles. When you train your biceps, you need to train your triceps. Excessive training of the chest which ignores the back (latissimus dorsi and the trapezes) leads to excessive shortening of the pectorals and a weak back, predisposing to hyperkyphosis. This postural deviation can lead to back problems. As a general rule you should carry out compound exercises that involve multiple muscle groups (squats, dead lifts) before isolated exercises (bicep curls), and work on larger muscle groups (quadriceps, glutes and hamstrings) before smaller muscle groups (biceps and triceps). The need for progression Deconditioned novices have a large adaptation potential because they are starting from a point far below their genetic limit. Almost any programme will work for such untrained individuals as they have a great adaptation potential and are unfamiliar with any exercise stimulus. They therefore tend to make rapid progress once exposed to the exercise stimulus. The rate of gain usually begins to slow down within a few weeks and new stimuli need to be introduced. The same progression rules apply to almost everyone who participates in resistance training. Approximately every four to eight weeks, your personal trainer should modify the programme variables to generate a new exercise stimulus. If the workload of a training programme is not progressed, individuals will not continue to adapt. Instead, once the body has adapted to the current workload, it will not attempt to adapt any further. Workload must be periodically changed once the body has become accustomed to the previous workout.

5 Legs Quadriceps Group Sample excercises Dead lift Squat (body weight, jump squat or with bar) Leg extension Leg press Chest Pectorals Press-up Chest bench press (bar/dumbbells) Pec fly (cable/dumbbells) Chest machine Shoulder Deltoids Shoulder press with dumbbell Military press Upright row Lateral raise Front raise Various shoulder machines Biceps Dumbbell Bar EZ bar Cable machine Legs Hamstring Leg curl Lunge Back Trapezius & Latissimus Dorsi Seated row Reverse row with Smith Machine or TRX Single arm row Back Trapezius & Latissimus Dorsi Lat pull-down Chin-up (assisted or bodyweight) Isolated trapezius pull-down Triceps Triceps overhead extension Triceps rope pull-down Cable machine Triceps kickback Skull crusher Examples of full-body resistance exercises which adopt the principles described. Conclusion Please remember that after every training session, you need to cool down and perform static stretches, as discussed in the previous articles. As you may appreciate, the theories behind resistance training are complex and sometimes contradictory. So, for the purpose of weight loss, only a simplistic overview of training involving weights has been discussed here. If you have medical conditions such as cardiovascular, pulmonary or metabolic disease, or other conditions that may be aggravated by exercise (arthritis), please seek medical approval prior to undertaking a programme of exercises. It is imperative that you consult a personal trainer who can devise the most appropriate diet plan and exercise programme for you, based on the FITT principle and according to your SMART goals. FITT stands for Frequency (how frequently you participate in each particular exercise); Intensity (the weight you use, the repetitions and the number of sets); Time (rest time between each set and between sessions); and Type of exercises (equipment used, free weights, machines, kettlebells, bodyweight and so on). As you can see, there are many interacting variables that can affect the results of your training. Other examples of variables include:

6 Movement speed the pace of weightlifting can significantly affect the efficacy of the workout (pushing against gravity at a fast pace is much easier than performing the same action slowly in a controlled movement because your muscles will be under tension for a lot longer with the second approach). Stable to unstable exercise positions important when you train for core stability. This will be discussed in greater detail in a subsequent article. Therefore, it is impossible to devise a generalised programme that suits everyone and the objective of this article is simply to provide an overview of this type of training.

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