Post on 18-Dec-2014
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Exercise Programming for Exercise Programming for Weight Management Weight Management
Joshua La Reaux, M.S., CSCSJoshua La Reaux, M.S., CSCSClinical Exercise Instructor, PEAK Academy Clinical Exercise Instructor, PEAK Academy Department of Exercise and Sport ScienceDepartment of Exercise and Sport Science
The University of UtahThe University of Utah
Physical Activity RecommendationsPhysical Activity Recommendations
Surgeon General: 30 minutes of light to moderate activity most if not all days of the week.
ACSM: Overweight adults should engage in “approximately 45 minutes” of exercise per day to lose weight or prevent weight regain.
Institute of Medicine: 60 minutes a day of moderate physical activity to prevent weight gain.
International Association for the Study of Obesity: 45 to 90 minutes of moderate physical activity per day.
Getting StartedGetting Started
• Where are you psychologically?
• Where are you physically?
• What are your barriers?
• What do you enjoy doing?
Psychological ReadinessPsychological Readiness(Transtheoretical Model)(Transtheoretical Model)
• Precontemplation – lack of interest in making a change.
• Contemplation – thinking about making a change.
• Preparation – taking steps to make a change or have already made small changes.
• Action – actively engaged in the behavior but for less than six months.
• Maintenance – have maintained the behavior for more than six months.
Physical ReadinessPhysical Readiness
Step 1 - Self administered questionnaire (PAR-Q, AHA/ACSM Health/Fitness
Facility Preparticipation Questionnaire)
Step 2 – If necessary, obtain physician’s clearance (may include stress testing).
Step 3 – If necessary, professional guidance/supervision.
Identifying BarriersIdentifying Barriers
Identifying and overcoming barriers is a critical step in successful exercise programming!
Common barriers include:• Lack of time
• Lack of support• Lack of skill
• Access • Cost
• Fear of injury
What do you enjoy doing?What do you enjoy doing?
To achieve the highest levels of adherence choose activities you enjoy. However,
every program should address the main components of physical fitness:
• Body Composition
• Cardiorespiratory or Aerobic Fitness
• Muscular Strength and Endurance
• Flexibility
Cardiovascular FitnessCardiovascular Fitness
“Cardiorespiratory fitness is related to the ability to perform large muscle, dynamic, moderate- to high-intensity exercise for
prolonged periods” (ACSM, 2000, p.68).
Cornerstone of healthy weight management!
Cardiovascular FitnessCardiovascular FitnessProgram Stage
Weeks Frequency Intensity Duration
Initial Stage 1 to 6 3 to 4 days per week
40% to 60% of HRR
15 to 30 minutes
Improvement Stage
5 to 24 3 to 5 days per week
60% to 85% of HRR
25 to 40 minutes
Maintenance Stage
24+ 3 to 5 days per week
70% to 85% of HRR
20 to 60 minutes
Heart Rate ReserveHeart Rate Reserve
A way to measure exercise intensity using resting and maximal heart rate. Also
known as the Karvonen formula.
Cardiovascular Fitness WorksheetCardiovascular Fitness Worksheet
Moderate Heart Rate Range (40%) =
([Heart Rate Max* _____ - Resting Heart Rate _____] x .40) + Resting Heart Rate
Vigorous Heart Rate Range (60%) =
([Heart Rate Max* _____ - Resting Heart Rate _____] x .60) + Resting Heart Rate
* Heart Rate Max = 220 – age in years (+/- 12).
Muscular Strength and EnduranceMuscular Strength and Endurance
To write an effective program there are a multitude of variables to consider:
• Training goal• Training experience• Appropriate volume (V = Reps x Load)• Appropriate intensity (% of 1RM)• Rest/work ratios• Exercise selection (large muscle groups followed
by smaller ones)• Proper warm-up/cool-down
Muscular Strength Muscular Strength Program Stage
Weeks Frequency Intensity
(reps/sets/ % 1RM
Duration
Beginning 6 to 8 2 to 3 days/week
8-12 reps
1-2 sets
60% to 70%
< 1 hour
Intermediate 2 to 4 3 to 4 days/week
8-12 reps
Variable
60% to 85%
Variable
Advanced 2 to 4 ≤ 6 days/week
1-12 reps Variable 80% to 100%
Variable
Flexibility Flexibility
Flexibility is defined as the “ability to move a joint through its complete range of motion” (ACSM, 2000, p.85.).
Including flexibility training into a program may
reduce injury, facilitate activities of daily living and improve performance. Unfortunately,
flexibility training is often misunderstood and neglected.
Flexibility TrainingFlexibility Training
Mode Frequency Intensity Duration
Static Variable ≥ 1 set to mild discomfort
30 to 60 seconds.
Sample Program Sample Program Week OneWeek One
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cadio - (bike)
FlexibilityTraining
Cardio (walk)
Resistance Training 1
Flexibility Training
Cardio (EFX)
Flexibility Training
Cardio (walk)
Resistance Training 2
FlexibilityTraining
Cardio(walk/jog)
Flexibility Training
Recreationactivity: hiking,visit the zoo,skiing, water ski,basketball, ect.
Off
CardiovascularCardiovascular
Day Mode Intensity Duration
Monday Bike 121-144 bpm 30 min
Tuesday Walk 121-144 bpm 20 min
Wednesday EFX 121-144 bpm 35 min
Thursday Walk 121-144 bpm 20 min
Friday Walk/jog 121-144 bpm 30 min
Saturday Variable N/A N/A
Resistance TrainingResistance TrainingResistance Training 1 Resistance Training 2
Exercise Load (lbs) Sets Reps Exercise Load Sets Reps
Leg Press 100 2 15 Back Squat 65 2 12
DB Chest Press 20 2 15 Incline Chest Press 45 2 12
Lat Pull Down 55 2 15 Seated Row 65 2 12
DB Shoulder Press 15 2 15 DB Lat Raise 10 2 12
Machine Hamstring Curls 35 2 15 Straight Leg Deadlift 50 2 12
Cable Triceps Extension 20 2 15 Assisted Dips 50 2 12
Cable Curls 20 2 15 Hammer Curls 15 2 12
Seated Back Extension 40 2 15 Cable Twist 15 2 12 ea
Stability Ball Crunch BW 2 20 Front Elbow Bridge BW 2 30 sec
FlexibilityFlexibility
Exercise Sets Duration Supine Glute Stretch 2 30 sec
Doorway Chest Stress 2 30 sec
Standing Quad Stretch 2 30 sec
Standing Hamstring Stretch 2 30 sec
Seated Front Deltoid Stretch 2 30 sec
Childs Pose (yoga) 2 30 sec
Step Calf Stretch 2 30 sec
ConclusionConclusion
The purpose of this workshop is to provide a general understanding of exercise programming for healthy weight
management. The examples provided may not be appropriate for everyone. Those
interested in starting an exercise program are strongly encouraged to meet with their
physician or a certified exercise professional.
Questions?
Contact Information:
Josh La Reaux
(801) 585-7325
Joshua.LaReaux@hsc.utah.edu
ReferencesReferences• 1. ACSM. (2000). ACSM’s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams.• 2. United States Department of Health and Human Services. Physical activity and health: a report of the Surgeon
General. Atlanta, GA: US Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, 1996.