Download Strength Training

Starting / Maintaining An
Exercise Program
Bill Gosser, PTA,ATC,CSCS
Lead Athletic Trainer
Firelands Regional Medical Center
Physical Benefits
 Strengthening and enlarging of the heart
 Greater elasticity of blood vessels
 Increased oxygen throughout the body
 Lower blood lipid levels
 Less chance of heart conditions, strokes, and high blood
pressure
Mental Benefits
 Outlet for negative emotions – stress, frustration, anger,
irritability – POSITIVE Outlook
 Produces positive biochemical changes in the brain/body
 Reduces adrenal hormones (stress)
 Greater amounts of endorphins
ACSM Guidelines
Cardiorespiratory Exercise
Adults should get 150 minutes of moderateintensity exercise per week.
Exercise can be met through 30-60 minutes of
moderate intensity exercise (5 days per week)
or 20-60 minutes of vigorous –intensity
exercise (3 days per week).
One continuous session and multiple shorter
sessions (of at least 10 minutes) are both
acceptable to accumulate desired amount of
daily exercise.
Resistance Exercise
 Adults should train each major muscle group 2-3 days per
week using a variety of exercises and equipment.
 Very light or light intensity is best for older persons or
previously sedentary adults starting exercise.
 2-4 sets of each exercise will help adults improve/maintain
strength and power.
Resistance Exercise
 For each exercise, 8-12 repetitions improve strength and
power, 10-15 repetitions improve strength in middle-age and
older persons starting exercise, and 15-20 repetitions
improve muscular endurance.
 Adults should wait at least 48 hours between resistance
training sessions.
Flexibility Exercise
 Adults should do flexibility exercises at least 2-3 days per
week to improve range of motion.
 Each stretch should be held for 10-30 seconds to the point of
tightness or slight discomfort.
 Repeat each stretch 2-4 times, accumulating 60 seconds per
stretch.
 Flexibility exercise is most effective when the muscle is
warm. Try light aerobic activity or a hot bath or shower to
warm muscles before stretching.
 Static, dynamic, ballistic and PNF stretches are all effective.
Neuromotor Exercise
Neuromotor exercise (sometimes called
“functional fitness training”) is recommended
for 2-3 days per week.
Exercises should involve motor skills (balance,
agility, coordination and gait), proprioceptive
exercise training and multifaceted activities (tai
chi and yoga) to improve physical function and
prevent falls in older adults.
20-30 minutes day is appropriate for
neuromotor training.
Think F.I.T.
Frequency: How often you exercise. For
beginners, consider starting with 2-3 sessions
aerobic, 1 strength session per week.
Intensity: How hard you exercise. For example
the pace you walk or run, the amount of weight
you lift, or your heart rate count (5).
Time: How long you perform an activity. Time
can also refer to the number of sets or reps
you perform in weight training (20 min).
Borg Scale
0….Nothing at all
1….Very Weak
2….Weak
3….Moderate
4….Somewhat Strong
5….Strong
6
7….Very Strong
8
9….Very Strong
Component 1: Aerobic Training
 Think rhythmic, continuous and involve the large muscle
groups.
 Walking, jogging, cycling, aerobic dance, stair climbing,
elliptical, outdoor activities.
 30 minutes (moderate intensity) x 5 days, 20-30 minutes
(vigorous intensity) x 3 days per week
 At least 10 minute sessions if shorter sessions.
 Gradual progression of exercise time, frequency and intensity
is recommended for best adherence and least injury risk.
 People unable to meet these minimums can still benefit from
some activity.
Component 2: Strength Training
 Sarcopenia – (Greek) flesh loss
 You will lose up to ½ pound of muscle every year of your life
after age 25.
 Non-exercising adults lose 30-40% of their strength and 1012% MM by age 65
 Muscle has high energy requirements. Even when you
sleep, your muscles are responsible for over 25% of your
calorie use.
 Increased muscle tissue = increased calorie consumption.
Component 2: Strength Training
 Major muscle groups
 2-3 days per week
 2-3 sets
 8-12 repetitions
 48 hours between workouts
Strength Exercises
 Wall Push Up
 Bicep Curl
 Tricep Extension
 Lateral Raise
 Partial Squats
 Toe Raises
ACSM Guidelines
 Programs longer than 1 hour are associated with higher
dropout rates
 Adhere closely to specific exercise techniques (controlled)
 Perform exercise through full ROM (pain-free)
 Maintain a normal breathing pattern
 Large muscle before small muscle groups
ACSM Guidelines
 Multi-joint before single-joint
 Higher intensity before lower
 1 minute rest (3 min. for heavy 1-6RM)
 Perform warm-up set
Component 3: Flexibility
 Can increase blood supply and nutrients to the joints,
increase neuromuscular coordination, reduce soreness,
improve balance, decrease risk of low back pain, and reduce
stress in the muscles.
 2-3 days per week, slow and steady, no bouncing or pain.
 Warm muscles stretch easier.
Component 4: Neuromotor
Exercise
 Tai chi, yoga
 Balance training – single leg stands, heel toe walking, high
stepping
 Should be performed before heavy exercise
 20 minutes can be performed daily.
Balance Exercises
 Heel/Toe Raises
 Heel to Toe Walking
 Heel to Toe Walking on Mat
 Single Leg Balance
 Side Steps Over Object
 Tai Chi
 Stand Up/Sit Down
Determining Your Starting Point
 Frequency – beginners start with 2-3 days aerobic and 1 day
of strength
 Intensity – lower end of 60-85% of intensity for aerobic, 7085% of 1 RM for strength training
 Time – 20 minutes for aerobic, 1-2 sets for weight training
Choosing an Exercise
 The best activity is one you enjoy enough to pursue.
 Experiment with different forms of activity (cross training)
helps avoid injury.
 Alternate new activities with old favorites to keep exercise
fresh.
Begin Slowly / Gradually Build
 “Too much, too soon” spells doom
 Don’t expect immediate results (internal changes)
 Getting fit is not an overnight proposition
Staying Motivated
 Find a partner
 Keep a log / journal
 Schedule your workouts
 Dress the part
 Entertain yourself
 Toss your scale!
Evaluate Your Progress
 Focus on increased energy, less stress and anxiety, higherself esteem, and an increased feeling of well-being
 Blood pressure
 BMI
 Lipid Profile
 Step Test
 Amount/reps of weights being lifted
Cervical Safety
 Keep the curve
 Watch overhead activities
 Include rows or pulling exercises
Shoulder Safety
 Avoid “high five” position
 Avoid over shoulder height with thumb down position.
Back Safety
 Keep the curve
 Keep the load close
 Keep a wide base of support
 Work the core
 Include pulling / rowing exercises
Knee Safety
 Avoid stairs as an exercise
 When squatting, keep the knees behind the toes
 Keep the knee over the foot (do not let the knee “cave in”)
QUESTIONS??
YOU CAN DO IT!