Resistance Training

Wayne LarsenB.S. Exercise and Sports ScienceCSCS

What is Strength (Resistance)Training?Training that applies resistance against the force created by a contracting (shortening) muscleGoal is to gradually and progressively overload the musculature system so it gets strongerMany ways to use gravitational forces to increase muscular tension through a range of motion

Ways to Strength Train

MachinesFree weightsElastic resistance (bands, tubing, etc.)Body weightSuspension training (TRX)KettlebellsAnkle weights/hand weights

Who Should Strength Train?Answer: YOU! (Its not just for Wonder Woman and Super Man!!)American College of Sports Medicine Position StatementResistance training should be an integral part of an adult fitness program and of sufficient intensity to enhance strength, muscular endurance, and maintain fat-free mass.

Benefits of Strength TrainingIncreased strength and function in daily lifeImproved body compositionIncreased metabolic rateIncrease bone density Improve GI mobilityDecrease resting blood pressureImprove blood lipidsEnhanced self confidenceRelieve depressionIncreased strength of connective tissueDecreased arthritic pain

Strength training and metabolismDegenerative diseases assoc with aging are related to loss of muscle mass, strength (Evans & Rosenberg 1992)The amount of muscle we have is the single biggest factor affecting metabolic rateOn average, lose lb muscle/yr after age 30 by age 50 thats 10 lbs. of muscle gone! ..but which way did scale go??Rate of muscle mass loss doubles after age 50. (Nelson et al. 1994)Muscle is metabolically active tissue it burns calories while you sleep!

FITT Principle and Strength Training

Frequency: 2-3x/wk, on non-consecutive daysIntensity: expressed as a percentage of the 1repetition maximum, or the most you can lift in one rep (% 1-RM)60-70% 1RM =12-15 reps70-80% 1RM= 8-12 reps80-85% 1RM= 6-8 repsTime: the number of sets1-3 sets of each exercise Time commitment needed to improve less than for aerobic fitness Type: lots of different types of resistance to try!

Basic Beginner Workout

Perform a proper warm-upDo 1exercise for each major muscle groupWork in order of large muscles to smallSelect weight you can do 12-15 reps each exerciseStart with 1 set per exerciseAllow 1-2 mins. rest between sets

ProgressionAfter 4 weeks, increase load 5%Build up to 8 -12 RMWhen more than 8 -12 reps can be completed with good form, add another 5% to weightGradually increase the number of exercises per muscle group to 2-3Gradually increase # of sets to 3Vary routine often! use different exercises to train same muscle(s)

ProgressionPeriodizationprocess of structuring training into phasescauses muscle to continually adapt to new conditions and allow recovery from the stress of trainingExample: 4-week cyclesIncrease volume / intensity for 3 wks, then recover for 1 wkWeek 1Week 2Week 3Week 4Week 5Training Volume

Proper form is the KEYProper breathing Exhale on the Effort Proper technique = recruiting desired musclesWatch demoLearn each movement before using any weightUse mirrors to keep an eye on your techniqueAlways use full movement rangeControl speed as you lift AND lower weightDont use momentumWork negative(eccentric) as well as positive (concentric) phase of movement)Proper posture and stabilizationEvery exercise can be a core exercise!Watch gripCaution with carpal tunnel, osteoarthritis, etc.

Free weights vs. machines which is best?Advantages of free weights:simulate motor unit recruitment patterns that occur during performance more closely than machinesInexpensive and convenient for home useAllow for greater variety of exercisesAccommodate individuals of any body size

Free weights vs. machineswhich is best?Disadvantages of free weights:Safety issue, especially for novicesRequires spottersRequires more skillCumbersome to change weights /resistance

Free weights vs. machineswhich is best?Advantages of machines (selectorized)Can isolate specific muscle easier and more effectivelySimple to use Safe - do not need a spotterCan change resistance quickly

Disadvantages of machinesExpensiveLimited availabilityLimited number of exercises/machineDont develop inter-muscular coordinationMinimal effect on core stabilizing muscles

Myth #1: Women and Strength Training But I dont want big, bulky muscles!! REALITY: you wont get them!Muscle tissue denser than fat, so takes up less spaceYou get smaller, not bigger, as you gain muscle and lose fatTestosterone is necessary for hypertrophyHypertrophy takes lifting near-maximal loads at low repsMore common to lift too LITTLE weight!

Myth #2: Spot reducingIf I do leg-lifts, it will burn the fat off my thighsReality: exercises that focus on a certain area will build tone and endurance of those muscles, but wont burn localized fatStudy on tennis players armsUniv of Mass: 13 males, vigorous abdominal training program for 1 month (>5000 sit-ups) Fat biopsies from abdomen, back, and hips showed no change in fat lost off abdomen

Myth #3: Muscle turns to fatIf I stop lifting weights, all the muscle I developed will turn into fat!Reality: muscle and fat tissue are separate tissues, and are NOT inter-changeableIf calorie consumption stays constant as your lean mass atrophies due to disuse and your metabolism slows, you will store excess as fat tissue..but fat is not flabby muscle

Compound vs. Isolation exercises

Compound exercises are key ingredient in todays functional fitness programsMulti-joint, multiple muscles involved a large movement pattern used in real-lifeUsually performed with free weights/minimal equipment, weightbearing (closed chain)No external stability; activation of core musculature is required to maintain posture

Benefits of Compound ExercisesUsing more muscle groupsimproves posture, coordination, reaction time and balancemeans more calories burned during exercisesimulates real-world exercises and activitiesgives you a full body workout in less timeimproves joint stabilitymay decrease injury riskallows you to lift heavier loads

Examples of Compound Exercises

Isolation ExercisesIsolation exercises work only one muscle or group, and one joint, at a timeUsually done on commercial weight machines in gymMove from one machine to next until work your whole bodyActivation of core not as great, as external support for posture (spine) is providedUsed in physical therapy to correct specific muscle weakness or imbalance after injury

Examples of Isolation Exercisesbicep curlstricep kickbacksleg extensionshamstring curls

Compound vs. Isolation ExercisesIsolation easier to perform correctlyIsolation good way to target specific weakness, or emphasize a specific muscleMost exercise programs include bothAs fitness level increases, include MORE compound movements for the most efficient and functional routine

Myth #4: Strength training and hypertensionIll get high blood pressure if I lift heavy weightsReality: BP spikes quickly during a heavy lift, then returns to normal in betweenAvoid the Valsalva manuever (forced expiration against a closed glottis) to minimize increases in blood pressure Chronic hypertension is culprit in CAD; studies show regular strength training lowers resting BP

Myth #5: Strength training & flexibilityStrength training decreases flexibility - I dont want to be muscle-bound!Reality: strength training can actually improve flexibility Be sure to go through your full range of motion on every exercise!

Myth #6: Stretch to warm-upStretching is the best thing to do during a warm-upReality: low-level aerobic exercises a more effective way to increase circulation and muscle temperatureIncreasing muscle temperature is the most important element in preparing for resistance trainingStretching is most effective at increasing flexibility when a warm muscle is cooling (after your workout)

Strength training and posture