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Exercising for Life - University of Pittsburgh

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Exercising for Life
General Guidelines
For
Med-Students
Why Exercise?
 Several Studies show that physical fitness
perhaps the most powerful predictor against
premature morbidity, mortality and loss of
functional independence.
 Studies on strength training have demonstrated
its ability to reduce the risk of osteoporosis and
the signs and symptoms of numerous chronic
diseases such as Heart Disease, Type 2 diabetes,
arthritis.
 Improves Sleep (esp. Stage 4) and depression
Four Basic Types of
Activity
 Strength Training: 2-4X a week
 Aerobic Exercise/Interval Training: 2-6X
week 10min minimum each session.
 Flexibility: 8-10 min every other day
 Balance: martial arts, yoga, gym balls,
tennis, basketball, trail running…2
sessions 10 minutes.
Two more important
issues
 Weight-Bearing Exercise
-strengthen bones by compressing and jarring
the skeleton: weight lifting (i.e. squats), step
aerobics, stair climbing, basketball.
 Functionality
 Exercise routine movements and skills which are
similar to our regular daily activities: stair climbing,
weighted vest training, free weights.
 Specificity Principal
How to destroy fat and build
muscle as quickly as
possible
 Strength Training
Best stimulus for fat loss (BMR,
afterburn, hormonal leverage, deep
sleep), muscle-gain and the preservation
of functional independence
Strength-Training
Principles
 Muscle Adaptation
-metabolic adaptations
-neurological adaptations (strength)
-structural adaptations (i.e. hypertrophy)
Why would you want more
muscle…..
 Beside your brain it’s the most
metabolically active tissue in your body
(increases BMR=burn more calories while
doing nothing=more food you can eat)
-Less fat less estrogen more testosterone,
better insulin sensitivity=more fat
loss/more muscle gain, decreases prob
DMII/metabolic syndrome
-Increase functional reserve
Remember The 2 Goals of
Weight-training
 Increase your muscle size (hypertrophy)
 Increase your strength
 The inefficiency of “toning with weights”
Before she worked out….
After one intense
workout………..
Principles
 Exercise Diary
 PERFECT FORM !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
(slower rep speed, no bouncing, no cheating)
-Why am I so negative?
(Hortobogyi,1996) Eccentric reps Increased Type
II CSA 10X more than concentric training…..
 High Intensity Low Volume
-short workouts no more than 45 min
Principles
 Compound movements are more effective than
isolated movements
(squat study, comp B4 iso, axial B4
extremities)
 Variation Principle: High Rep/Low Rep
 Training close to Positive Failure (each muscle
once a week) do not do it every workout
 Progressive Overloading: Power Workouts
The Workout Routine
Skeleton
 Workout Each bodypart 2x a week:
Power workout (4-6reps), Volume
Workout (7-10 reps)
 Note: Beginners: First 2 Weeks 12-15
reps for every exercise: (neurologic
adaptation, strength endurance,
tendon/ligament strength
 2 sets per exercise, 2 exercises per
muscle
The Workout Routine
Skeleton
 Strength Train 2-4 days a week
 Weight lifting time per session 45min
max
 Antagonistic Training for maximum
efficiency Chest/Back, Tris/Bis,
Hamstrings/Quads.
How to destroy fat and build
muscle as quickly as
possible II
 The role of Aerobic Training
 Most people train inefficiently
-Calories Burned=weight*height*distance
(no hormonal leverage, little 2 no
afterburn)
-Interval Training=fast/slow (i.e. jogsprint)
(hormonal leverage, afterburn)
Body Reducing vs. Body
Reshaping….
Body Reducing Vs. Body
Reshaping part II
My Workout Plan
 Strength Training Workout
Chest/Back Shoulders Abs (Tues Vol, Sat Power)
Quads/Hamstrings Bi’s/Tri’s Li Abs (Weds, Sun)
 Interval Training Workout (Tues, Fri, Sun)
2x Weighted Vest 4 flights of stairs 15 reps
 Aerobic Training Workout (Varies)
Jump Rope
Some remarks on Abdominal Training, postworkout meal
Exercise Websites:
 Interval training:
www.musclemedia.com/training/hiit.asp
 Check out Bryan Haycock’s Articles on
Advanced Training:
www.thinkmuscle.com
 Basic Exercise Form info:
www.bodybuilding.com/fun/exercises.htm
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