Practical Tips for Practical Tips for FitnessFitness

Joe D. Bell, Ph.D.Joe D. Bell, Ph.D.Abilene Christian UniversityAbilene Christian University

What do we really need?What do we really need?

We need some kind of activity almost We need some kind of activity almost every day.every day.

We must include some kind of We must include some kind of muscular fitness activity. muscular fitness activity.

We should supplement our excessive We should supplement our excessive aerobic activity with other things.aerobic activity with other things.

Why?Why?

Metabolic changes after age 30 are Metabolic changes after age 30 are significant.significant.

Aerobic exercise alone cannot Aerobic exercise alone cannot compensate.compensate.

Maintaining lean body mass is vital Maintaining lean body mass is vital for:for: Keeping metabolism relative high.Keeping metabolism relative high. Maintaining bone density.Maintaining bone density. There are even some CV benefits.There are even some CV benefits.

So, What Do I Do?So, What Do I Do?

Basic Principles of Strength TrainingBasic Principles of Strength Training ProgressionProgression VarietyVariety AdaptationAdaptation BalanceBalance ConsistencyConsistency SpecificitySpecificity

ProgressionProgression Progression, variety and adaptation are Progression, variety and adaptation are

highly interactive principles.highly interactive principles. Progression means to stress the body in Progression means to stress the body in

increasing amounts from workout to increasing amounts from workout to workout.workout.

Variety dictates that the type of stress Variety dictates that the type of stress should be different in order for the body should be different in order for the body to continually adapt.to continually adapt.

Adaptation can be either positive or Adaptation can be either positive or negative.negative.

Variety - The Spice of Variety - The Spice of LifeLife

Once the body is repeatedly exposed Once the body is repeatedly exposed to the same stress, it ceases to adapt to the same stress, it ceases to adapt to that stress.to that stress.

Variation can be accomplished by Variation can be accomplished by changing exercises, sets or reps, or changing exercises, sets or reps, or by cross training.by cross training.

AdaptationAdaptation

Occurs when we combine Occurs when we combine appropriate work loads with appropriate work loads with appropriate recovery.appropriate recovery.

The rest is almost as important as The rest is almost as important as the work.the work.

Practical TipsPractical Tips

You don’t really need a gym You don’t really need a gym membership.membership.

You can get a good workout with You can get a good workout with very little equipment.very little equipment.

Just be consistent in your work Just be consistent in your work habits!habits!

Vary what you do from day to day.Vary what you do from day to day.

Rubber-band ExercisesRubber-band Exercises

Inexpensive (one with handles costs Inexpensive (one with handles costs about $10).about $10).

Convenient (you can do it in your Convenient (you can do it in your office or at home).office or at home).

Effective (resistance varies across Effective (resistance varies across the range of motion and an eccentric the range of motion and an eccentric phase is emphasized).phase is emphasized).

Exercises (Use your Exercises (Use your imagination).imagination).

Bi’s and Tri’sBi’s and Tri’s ShouldersShoulders HipsHips LegsLegs

Questions?Questions?

Practical Tips for Practical Tips for FitnessFitness

Joe D. Bell, Ph.D.Joe D. Bell, Ph.D.Abilene Christian UniversityAbilene Christian University

What do we really need?What do we really need?

We need some kind of activity almost We need some kind of activity almost every day.every day.

We must include some kind of We must include some kind of muscular fitness activity. muscular fitness activity.

We should supplement our excessive We should supplement our excessive aerobic activity with other things.aerobic activity with other things.

Why?Why?

Metabolic changes after age 30 are Metabolic changes after age 30 are significant.significant.

Aerobic exercise alone cannot Aerobic exercise alone cannot compensate.compensate.

Maintaining lean body mass is vital Maintaining lean body mass is vital for:for: Keeping metabolism relative high.Keeping metabolism relative high. Maintaining bone density.Maintaining bone density. There are even some CV benefits.There are even some CV benefits.

So, What Do I Do?So, What Do I Do?

Basic Principles of Strength TrainingBasic Principles of Strength Training ProgressionProgression VarietyVariety AdaptationAdaptation BalanceBalance ConsistencyConsistency SpecificitySpecificity

ProgressionProgression

Progression, variety and adaptation are Progression, variety and adaptation are highly interactive principles.highly interactive principles.

Progression means to stress the body in Progression means to stress the body in increasing amounts from workout to increasing amounts from workout to workout.workout.

Variety dictates that the type of stress Variety dictates that the type of stress should be different in order for the body should be different in order for the body to continually adapt.to continually adapt.

Adaptation can be either positive or Adaptation can be either positive or negative.negative.

Variety - The Spice of Variety - The Spice of LifeLife

Once the body is repeatedly exposed Once the body is repeatedly exposed to the same stress, it ceases to adapt to the same stress, it ceases to adapt to that stress.to that stress.

Variation can be accomplished by Variation can be accomplished by changing exercises, sets or reps, or changing exercises, sets or reps, or by cross training.by cross training.

AdaptationAdaptation

Occurs when we combine Occurs when we combine appropriate work loads with appropriate work loads with appropriate recovery.appropriate recovery.

The rest is almost as important as The rest is almost as important as the work.the work.

Practical TipsPractical Tips

You don’t really need a gym You don’t really need a gym membership.membership.

You can get a good workout with You can get a good workout with very little equipment.very little equipment.

Just be consistent in your work Just be consistent in your work habits!habits!

Vary what you do from day to day.Vary what you do from day to day.

Rubber-band ExercisesRubber-band Exercises

Inexpensive (one with handles costs Inexpensive (one with handles costs about $10).about $10).

Convenient (you can do it in your Convenient (you can do it in your office or at home).office or at home).

Effective (resistance varies across Effective (resistance varies across the range of motion and an eccentric the range of motion and an eccentric phase is emphasized).phase is emphasized).

Exercises (Use your Exercises (Use your imagination).imagination).

Bi’s and Tri’sBi’s and Tri’s ShouldersShoulders HipsHips LegsLegs

Questions?Questions?