Exercise For A Healthy Body

By:Bruce Garwood and Andrew Lysy

Weight Training

• Also known as Anaerobic Training

• Combined with Aerobic Training (Cardio), weight training can boost your strength, tone your muscles, and help you lose unwanted fat.

Pre-Workout

• Consult your physician– Over the age of 40– Significantly Overweight– Diabetes– Heart Problems

• Research what you want to achieve and how you plan on getting there

Weight Training

• Always start with a proper warm up– Dynamic stretching vs. static stretching– 5 to 10 minutes

• Muscle confusion • Warm up set of 12 to 15 reps• Use of glycogen for energy

Weight Training Methods• Strength vs. Hypertrophy

vs. Endurance– Strength: 1 to 5 reps– Hypertrophy: 6 to 12 reps– Endurance 15 or more reps– 3-6 sets

• Days a week varies on goals

Strength Training• Used for optimal strength

gains • Burns fat• “Bulking”• Rest period of 2 to 5 minutes in between each set• Higher sets• Explosive sports or

bodybuilding competitions• Valsalva Maneuver

Hypertrophy Training• Idea of building a

foundation• Maintaining muscle• Great for overall health

Endurance Training

• Muscles fatigue quickly• Used for Aerobic Training– Weight training for long distance

running– Weight training for a throwing

sport• “Ripped up” or “cut up”• Physique competitions

Cardiovascular Exercise

• Aerobic- with oxygen• Increases heart rate to improve oxygen

consumption• Helps with weight loss• Build endurance to remain active for a longer

period of time

Weight Lifting Tips

• Losing weight- early morning cardio before food is in the body – Burns fat

• Workouts- should be done with food in the body– Use of glycogen

• Nutrition is key!!!• Metabolic Window

Workout Clips

Dead Lifting

Squats 101

Bench Press Basics

Alternative Workout Routines

• Circuit Training: Workouts focusing on resistance training using high intensity aerobics. Participants execute one workout for a set amount of time before moving onto the next exercise.

• Hot Yoga: Performing a Yoga routine in a artificially heated rooming causing the participant to sweat profusely.

• Super Sets: Coupling two different exercises that target apposing muscle groups. (Bicep curls followed by skull crushers).