strength training - · pdf file•strength training is the use of resistance to build the...
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Presented by: Kathy Ellis - June 2017
STRENGTH TRAINING MIND * BODY * SPIRIT
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2 © 2015 Health Fitness Corporation
Presenter
Kathy Ellis
• Director of Health & Wellness at Granite Group
Benefits
• 13 Years Certified Personal Trainer
• Masters in Human Performance & Health Fitness
• Extreme passion for movement!
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3 © 2015 Health Fitness Corporation
Reminders
Check out the updated website for all information
regarding the new Easterseals Wellness Program!
www.easterseals.com/nh/who-we-are/employees-only/wellness-
news-and-information.html
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4 © 2015 Health Fitness Corporation
This information is intended for educational purposes
only and should not be interpreted as medical advice.
Agenda
• Benefits of strength training
• Strength training guidelines
• Tips for designing your workout
• Breaking down barriers
• Next steps
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5 © 2015 Health Fitness Corporation
Building Strength
“Take care of your body, then the rest
will automatically become stronger.”
- Chuang Tzu
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Benefits of Strength Training
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4 Components of Physical Activity
Cardio Strength
Daily/Leisure Flexibility
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Strength: What is It?
• Muscle strength is the maximum amount of force
that any one or combination of muscle(s) can produce
in a single effort.
• Muscle endurance is the ability of a muscle group
to exert a force over a prolonged period of time.
• Strength training is the use of resistance to build the
strength, endurance, and size of skeletal muscles.
• Strength training and resistance training mean the
same thing.
Source: American Council on Exercise
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Benefits of Strength Training
• Develop strong bones
• Control weight
• Increase metabolism
by up to 15%
• Reduce risk of injury
and falls
• Boost stamina
• Prevent insulin resistance
• Improve sense of
well-being
• Get a better night’s sleep
• Manage chronic
conditions
• Improve posture
• Helps with everyday
activities
Source: Center for Disease Control and Prevention; Andersen et al., J Physio, 2003
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True or False
Source: American Council on Exercise
True or False: Losing strength and muscle tone as
we age is preventable.
Correct Answer: TRUE
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Types of Strength Training Activities
• Body weight
• Resistance tubing
• Free weights
• Weight machines
• Plyometrics
• Group fitness classes
Source: American College of Sports Medicine; Centers for Disease Control and Prevention; American Council on Exercise
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12 © 2015 Health Fitness Corporation
Strength Training Guidelines
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13 © 2015 Health Fitness Corporation
Before You Begin
It is suggested you talk to your
doctor before starting any exercise
program. Your doctor can tell you
which activities are right for you.
When you begin a program be sure
to start slowly. Don’t do any vigorous
exercise at first.
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Before You Begin
Source: American College of Sports Medicine
• Diabetes or any disease
of the heart or lungs
• High blood pressure
• Any history of chest pain
• Breathing problems or
shortness of breath
• Dizziness, loss of balance
• Swelling in your ankles,
bone or joint problems,
or unusual tiredness
• You are over 69 years of
age and are not used to
being very active
• You are pregnant
If you have any of the following conditions, talk with your
doctor before increasing any physical activity:
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Strength Training Guidelines
• Complete 8-10 exercises that train the major
muscle groups
• Two or more times per week
• Choose a resistance that allows you to reach
fatigue in 8-12 repetitions
• An effective workout can be accomplished in
as little as 20 minutes
Source: Dept. of HHS, Physical Activity Guidelines for Americans, 2008; Center for Disease Control and Prevention; American College of Sports Medicine
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Strength Training Guidelines
• Complete all exercises in a slow, smooth and controlled
motion
• Maintain good posture
• Don’t lock your joints
• Use proper breathing techniques
− Breathe out (exhale) as you lift, pull, or push
− Breathe in (inhale) as you return to the starting position
Source: Dept. of HHS, Physical Activity Guidelines for Americans, 2008; Center for Disease Control and Prevention; American College of Sports Medicine
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Strength Training Guidelines
• Warm-up before strength training
• Cool-down after strength training
• Allow adequate rest between exercises
• If an exercise causes pain, stop
• Keep an exercise log
Source: Dept. of HHS, Physical Activity Guidelines for Americans, 2008; Center for Disease Control and Prevention; American College of Sports Medicine
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Hot Topic: Single vs. Multiple Sets
• One set of 8–12 repetitions can improve strength
and size particularly in beginner exercisers
• Two to four sets per muscle group may be more
effective for additional strength and size gains.
Source: American College of Sports Medicine
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For Beginners
• Start light
• Focus on the quality of movement
• Consult with a certified fitness professional
Source: American Council on Exercise
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Progressing to the Next Level
• Step One: Once you can comfortably lift a weight
12 times, you’re ready to progress to the next level.
• Step Two: Increase the weight by five to 10% or
just enough so that you can lift it only eight times.
• Step Three: Once you have mastered the new
weight and can comfortably lift it 12 times, it’s
time to progress again.
Source: American Council on Exercise
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Stuck in a Rut?
• Evaluate the other aspects of your life
• Make sure you are not overtraining
• Find a qualified trainer
• Review your technique
Source: American Council on Exercise
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Stuck in a Rut?
• Consider periodization
• Add plyometric training
• Make sure you’re eating properly
Source: American Council on Exercise
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23 © 2015 Health Fitness Corporation
Tips for Designing Your Workout
upper body: chest, upper back, shoulders and arms
core: lower back and
abdominals
lower body: hips and legs
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Tips for Designing Your Workout
Split Workout:
4 days per week
Days 1 & 3:
1. Chest
2. Upper Back
3. Shoulders
4. Triceps
5. Biceps
Days 2 & 4:
1. Quadriceps
2. Hamstrings
3. Calves
4. Abdominals
5. Lower Back
Full Workout:
2 days per week
1. Chest
2. Upper Back
3. Shoulders
4. Triceps
5. Biceps
6. Quadriceps
7. Hamstrings
8. Calves
9. Abdominals
10. Lower Back
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Sample Strength Training Exercises
Push-Ups Strengthens chest, shoulders, biceps and triceps
Wall Push-Ups
(easiest) Knee Push-Ups
(modified) Push-Ups
(full)
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Sample Strength Training Exercises
Chest Press
Strengthens chest
Seated Row
Strengthens upper back
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Sample Strength Training Exercises
Lateral Raises
Strengthens shoulders
Shoulder Flexion
Strengthens shoulders
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Sample Strength Training Exercises
Arm Extensions
Strengthens triceps
Arm Curls
Strengthens biceps
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Sample Strength Training Exercises
Crunches
Strengthens abdominals
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Sample Strength Training Exercises
Squats
Strengthens abdominals and quadriceps
Lunges
Strengthens gluteus, quadriceps and hamstrings
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31 © 2015 Health Fitness Corporation
Sample Strength Training Exercises
Hip Extension
Strengthens gluteus and low back
Hip Flexion
Strengthens hip and quadriceps
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Sample Strength Training Exercises
Leg Curls
Strengthens hamstrings
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Sample Strength Training Exercises
For more ideas and tips, visit
www.acefitness.org/workouts
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Breaking Down Barriers
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Breaking Down Barriers
• Learn what motivates you
• Ask for support
• Take small steps
• Monitor your progress
• Reward yourself
“It's the lack of faith that makes people afraid of
meeting challenges, and I believe in myself.”
- Muhammad Ali
Source: Centers for Disease Control and Prevention
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Breaking Down Barriers
The #1 reason people stop exercising or never start:
• Lack of time
Possible Solutions:
• Break your activity into shorter sessions
• Identify current time wasters, such as TV watching
• Plan physical activity into your daily schedule
• Use the one-set approach to save time
• Think activity rather than exercise
Source: American College of Sports Medicine
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Next Steps
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Small Steps for Success
• Choose just one new exercise to add this week
• Purchase strength training equipment (optional)
• Try just one or two reps of a new exercise
• Connect your new habit to a “trigger”
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For more information
• Physical Activity Guidelines for Americans,
www.health.gov/paguidelines
• Centers for Disease Control,
www.cdc.gov/physicalactivity
• American College of Sports Medicine,
www.acsm.org
• American Council on Exercise,
www.acefitness.org
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It’s Never Too Late
You’re never too old to start a muscular
strength and endurance routine.
You may be surprised how quickly you become
stronger and the exercises become easier!
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What’s YOUR Next Step?
Think about what we discussed today and
What is ONE small step you can do this week
to build strength.
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Thank You!
STRENGTH TRAINING MIND * BODY * SPIRIT