Download How to gain Functional Bodyweight

How to gain Functional
Bodyweight
Bodyweight = fat
+ extra cellar
water + muscle
cells + bone
minerals
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
______
3 kinds of fat
1. Subcutaneous
2. Depot fat
3. Essential fat
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
____________
3 kinds of muscle
1. Skeletal muscle
2. Smooth muscle
3. Cardiac or heart
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
____________
Weight Gain
Human body has a
tremendous
capacity to
increase
subcutaneous and
depot fat cells
The body has a
great (but lesser)
capacity to
increase the size of
skeleton muscle
Weight gain in
individuals usually
means and
increase in fat,
muscle, or both
3,500 calories =
pound of fat
600 calories =
pound of muscle
Muscle cells are active -= they contract and stretch
Fat cells are fairly inactive – fat between muscle fiber acts
as a friction brake and slows you down
Outside of long-distance swimming and Sumo wrestling
fat would not be an advantage
434 skeletal muscles in the the body. They are our only
means of movement. Without them we would be vegetables
Logically anytime we increase them in size we increase
Movement potential
What makes a muscle grow!
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
______
1. High Intensity Exercise
2. Proper Nutrients
3. Rest and Recovery
Terms to know
Atrophy
Hypertrophy
Anaerobic
Aerobic
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_______________
_________
The Heart Muscle
It enlarges all the coronary arteries which
feed the heart
It increases collateral circulation so that
more than one blood vessel will supply a
given area of the heart
It lowers the concentration of fat
It teaches the heart to extract Oxygen
from the blood more efficiently
It lowers blood pressure.
Overall benefits of heart
exercise
Improves your mood
It increases deep sleep
Creates a feeling of accomplishment
Takes off pounds
a. You are not as hungry
b. Your body absorbs fewer calories
How to Strengthen the Heart
Beginner between 20 and 40 years
old
Min – 120
Max – 200
Athlete
Min – 160
Max – 200
Length in time – At least 20 minutes
How often – 3 times a week or more
Teenagers should get 1 hour of
exercise 5 times a week.
How to Strengthen Skeletal
Muscle
To gain strength 8 to 12 repetitions
3 sets
The last set should be very difficult to
complete.
There are all kinds of programs but
most of them are some sort of
variation from the principal stated
above.
Your Training Heart Rate
Understanding Your Training Heart
Rate
by: Vicki R. Pierson, ACE Certified
Personal Trainer
The Karvonen Formula
This is a heart rate reserve formula and it’s one
of the most effective methods used to calculate
training heart rate. The formula factors in your
resting heart rate, therefore, you’ll need to
determine your resting heart rate by doing the
following:
Prior to getting out of bed in the morning, take
your pulse on your wrist (radial pulse) or on the
side of your neck (carotid pulse).
Count the number of beats, starting with zero,
for one minute. If you don’t have a stop watch or
a second hand in your bedroom, you can
measure the time by watching for the number to
change on a digital alarm clock. Find your pulse
and start counting when the minute number
changes the first time, stop counting when it
changes again.
To help assure accuracy, take your resting heart
rate three mornings in a row and average the 3
heart rates together.
Another element in finding your training heart
rate zone is determining the intensity level at
which you should exercise. As a general rule, you
should exercise at an intensity between 50% 85% of your heart rate reserve. Your individual
level of fitness will ultimately determine where
you fall within this range. Use the following table
as a guide for determining your intensity level:
Beginner or low fitness level . . .50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%
Now that we’ve determined and gathered the
information needed, we can pull the information
together in the Karvonen Formula:
220 - Age = Maximum Heart Rate
Max Heart Rate - Rest. Heart Rate x Intensity +
Rest. Heart Rate = Training Heart Rate
For example, Sally is 33 yrs old, has a resting
heart rate of 75 and she’s just beginning her
exercise program (her intensity level will be 50%
- 60%.) Sally’s training heart rate zone will be
131-142 beats per minute:
Sally's Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131
Beats/Minute
Sally's Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142
Beats/Minute
The Talk-Test Method
Like the RPE, the talk test method is subjective
and should be used in conjunction with taking a
pulse. The talk test is quite useful in determining
your comfort zone of aerobic intensity, especially
if you are just beginning an exercise program. If
you are able to talk during your workout without
a great deal of strain, you’re most likely in your
comfort zone. Work at an intensity that allows
you to breathe comfortably and rhythmically
throughout all phases of your workout. This will
ensure a safe and comfortable level of exercise.