Resistance training and weight management
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Transcript of Resistance training and weight management
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Resistance training and weight management
Meizi He, PhDTim Jones, BSc
Kristina Hamilton, BSc, MSc canLyzz Stauffer, MSc. can
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Outline
• What is resistance training? • Why is resistance training important ?• How to perform resistance training ?
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What is resistance training?
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Resistance Training – true or false?• No pain - no gain• Makes you “muscle bound”• Fat can be converted
into muscle• Extra muscle turns to
fat if not used• Has masculinizing effect on
women• Extra protein consumption
will help build muscles
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Resistance training
• Muscular Strength– The amount of force a
muscle can produce with a single maximal effort
• Muscular Endurance– The ability of a muscle or
group of muscles to remain contracted or to contract repeatedly
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Why is resistant training important?
• Improve body composition• Prevent weight cycling
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10
Yo-Yo DietingWhat happen when we lost weight?
• We lose both fat and muscle• Muscle loss = lower metabolism (fewer calories burned)• increased energy efficiency and storage
• Our body react to low-calorie intake as “starvation” -> store more fat for survival
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REPEAT
FEAST RESPONSE
FALL OFF
FAMINE RESPONSE
DIET
• Lose weight from lean muscle and fat
• Reduced metabolic rate• Increase in fat storage
• Reduced metabolic rate• Loss of muscle• Regain weight from fat
THE VICIOUS DIET CYCLE
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Prevent muscle loss
Prevent metabolic rate from declining
Burn more energy
Prevent yo-yo weight cycling
Resistance training - a good strategy to preventing yo-yo weight cycling
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What are some other benefits ?
• Chronic disease preventione.g., improve insulin sensitivity
• Improved muscle and bone health with aging• Enhanced self-image and quality of life • Improved performance of physical activities• Injury prevention
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How to perform resistance training?
• The goal of resistance training is to stimulate some adaptation that builds stronger and larger muscles
INTENSITY IS THE KEY TO THE STIMULUS!!!
• The body needs time to recover from the workout
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Exercise recommendations
• Cardio– Moderate intensity, 30 min/day, 5 days/week
• *or*– Vigorous intensity, 20 min/day, 3 days/week
• Resistance– 8-10 resistance exercises of 8-12 repetitions each,
2 times a week
(ACSM, 2007)
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• Strength Training– 2-3 days/week for novice & intermediate lifters
• At least 1 day recovery in between days (no more than 3 days)
• Focus on training entire body
– 8-12 reps per exercise = strength– 3-6 reps = power– 10-15+ reps = endurance
(Weir & Cramer, 2006)
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• Advanced lifters will train 4-6 days per week.– Each muscle group is trained 2-3 days per week.
(Weir & Cramer, 2006)
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Training Load
• “2-for-2 rule” = Progressive overload
• Increase load when two additional reps can be performed for two sessions.
(Weir & Cramer, 2006)
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Principles of Strength Development
• Overload• Specificity• Variation• Reversibility
(Donatelle, 2010)