Download MAXIMIZE EFFICIENCY– a time saving workout plan

MAXIMIZE EFFICIENCY–
a time saving workout plan
Maximize results while minimizing
time in the gym.
TIME is valuable
Efficiency should be a major
consideration when designing a
fitness/strength training program.
SET A TRAINING GOAL
 Appropriate for fitness/skill level
 Challenging
 Look forward to
MAKE A TRAINING PLAN
 Several specific do-able activities
 Specific to your goal
 Write down a week-by-week program
 Enjoyable and fits into the rest of your
life
HOW TO MAKE IT HAPPEN- Combining both cardiovascular and
resistance training in the same workout is
both effective and efficient
 ACSM recommends that individuals do both
cardiovascular (endurance) training to
improve the heart and lungs and resistance
training to improve muscular strength.
ENDURANCE TRAINING
 Improve function of heart & lungs
 Decrease resting heart rate
 Increase stroke volume
 Allow body to function more efficiently
 Decrease risk for heart disease, stroke and
diabetes
RESISTANCE TRAINING
 Improve muscle tone
 Increase connective tissue strength
 Increase bone density
 Improve muscle energy capacity
 Increase fat-free weight and decrease body fat
 Additional muscle mass may increase resting
metabolism
CONCURRENT RESISTANCE
& ENDURANCE TRAINING
Resistance Training
- Increases strength
- Increase muscle size
Endurance Training
- Decreases strength
- Decrease muscle fiber size
Interactions between these two types
of training depends on a number of
factors- Current fitness level
 Training modes
 Training intensity
 Duration
 Frequency
 Integration of the two training modes
CONCURRENT TRAINING
For beginners, concurrent training effects
strength gains more than cardiovascular
gains
For endurance trained participants, resistance
training does NOT effect strength
development and MAY improve
cardiovascular endurance
AMOUNT OF EXERCISE
ENDURANCE
To improve cardiovascular fitness, exercise
should be done 3- 5 days per week, for 20- 60
minutes, at an intensity of 40- 85% maximal
heart rate
RESISTANCE
To improve strength of muscles exercised,
perform 8 to 10 exercises at least twice per
week (upper & lower body)
TRAINING ORDER
When performing concurrent resistance & endurance
training, most research recommends resistance
training followed by endurance training
BUT. . . this depends on your GOALS
If your goal is to maximize weight loss or increase
fat-free mass, then ENDURANCE 1st
If your goal is to increase muscle mass, then perform
RESISTANCE exercises 1st
SEQUENCE OF EXERCISES
 STRENGTH programs should begin with
exercises that use the largest muscles
1st
 If combining cardiovascular and strength
training in the same workout, consider
your goals
TRAINING INTENSITY
The greater the INTENSITY (effort), the
better the response
RESISTANCE
High level of intensity=performing each
exercise to the point of muscular fatigue
ENDURANCE
Incorporate high intensity intervals into the
workout
PROGRESSIVE OVERLOAD
If a muscle is to increase in size, it must be
forced to do progressively harder work.
To overload the muscles, progressively increase
either the WEIGHT or REPETITIONS.
Each time the maximum amount of
repetitions are attained, resistance should
increase
NUMBER OF SETS
 On set of exercises to failure is a popular and
effective method of strength training
 If doing one set of an exercise produces the
same results as two or three sets, then a oneset protocol is an EFFICIENT way to train
HOW MANY REPETITIONS?
A muscle must be worked a certain amount
of time to increase size and strength.
Optimal time (6 seconds per rep):
90- 120 second glutes
15- 20 reps
60- 90 seconds lower body
10- 15 reps
70 seconds upper torso
6- 12 reps
PROPER TECHNIQUES
 Weight should be raised in a deliberate,
controlled manner without jerking
movements.
 Pause in the position of full muscle
contraction
 Emphasize the lowering of the weight makes
the exercise more efficient
 Perform with the greatest possible range of
motion that safety allows
DURATION OF WORKOUT
 More does NOT necessary mean better when
it comes to resistance training.
 If you increase length of an activity, you
must also decrease your level of effort
 Efficient strength training is achieved with a
minimum amount of recovery between
exercises
VOLUME OF EXERCISES
 A comprehensive strength-training workout can be
performed using 14 exercises or less
 Focus on major muscle groups (hips, hamstrings,
quadriceps, calves, biceps, triceps, abdominals,
shoulders and lower back
 May also include exercises for sport specific
activities
QUALITY VS. QUANTITY
 When it comes to strength training, more is
NOT necessarily better
 Emphasize the QUALITY of work
TRAINING SMARTER TIPS
 Set & accomplish quick and easy goals
 Track your progress
 Train with a partner
 Trade exercise duration for intensity
 Get good advice
QUESTIONS?
Don’t put off till tomorrow what you
can do TODAY!!