Training for Different Goals by Sasha Lovejoy.ppt by longze569


									Training for Different
    by Sasha Lovejoy
        Spring 2009
       Biggest Loser
     Wellness Workshop
           Workshop Overview
   What to consider when planning your workout
   Outline of Resistance Training Goals
   Sets, Repetitions, Rest times, and Tips
   Description of Aerobic Training Goals
    Training Principles to Consider
   Specificity
       Specificity in training means that you should train in a way
        that is specific to the results that you want
            Ex: Distance runners should train with activities that promote
   Overload
       Overload means doing a workout that is harder than the one
        you’ve become used to
   Progression
       Progression refers to increasing the intensity of your workout
        plan over time so that you will continue to improve and not
            Ex: Increasing weights or changing repetitions after 4 weeks of lifting
                   Also Consider:
   Frequency
       How often you will exercise
   Intensity
       How intense your workout will be
   Time
       How long you have to work out
   Mode
       What kind of exercise [Run, Bike, Swim, Elliptical]
         Resistance Training Goals
   Strength
       To be able to lift larger amounts
   Power
       To perform with more force. This can be useful in sports that
        involve hitting, kicking, or throwing
   Hypertrophy
       Big Muscles!
   Muscle Endurance
       To be able to do any activity that uses large muscle groups
        for a long period of time (This can be useful for running and
Repetitions and Sets Based on Goal

          Goal              # of Reps    # of Sets
         Strength            6 or Less      2-6

   Power: One-time effort      1-2          3-5
   Power: Multiple times       3-5          3-5
       Hypertrophy             6-12         3-6
     Muscle Endurance       12 or More      2-3
              Rest Periods:
    Important for achieving your goal!
    -Rest periods are related to the amount being lifted
    -The heavier the weight, the more time the body will
      need to recover before it can perform another set.
   For Strength or Power:
       Rest for 2-5 minutes between each set
   For Hypertrophy:
       Rest for 30 seconds to 1 minute between sets
   For Muscle Endurance:
       Rest for 30 seconds or less between sets
          Resistance Training Tips
   Choose the correct weight
       Once you have established what your training goal is, use a
        weight that you can lift safely and with the right form
            Increase the weight if it’s too easy
            Don’t choose a weight if you cannot lift if for all the repetitions!
   Frequency
       Don’t start out lifting too often
       If you’re beginning weight training or have been lifting 1-2x a
        week for 2 months, you should lift 2-3 times per week
                Aerobic Training
   Frequency, Intensity, and Duration
       3 very important factors of an aerobic workout

   These Factors Determine:
     What energy system your body is using
     What improvements will occur as a result of the
         Aerobic Training Goals
   Speed
   Endurance
   Weight Loss
       Types of Aerobic Training
   Long, Slow Distance
   Pace/Tempo
   Interval
   Repetition
   Fartlek
    Long, Slow Distance Training
   30 minutes to 2 hours of an aerobic activity
   Performed at “Conversation Intensity,” meaning you
    should be able to speak without being breathless
   Frequency:
       1-2 times a week
   Benefits:
       Increases endurance
       Fat burning, leads to weight loss
               Pace/Tempo Training
   20-30 minutes of exercise
   Should be performed at a higher intensity than Long, Slow
   1-2 times a week
   Two Types:
       Steady Pace/Tempo: done at a constant pace
       Intermittent Pace/Tempo: series of exercise bouts with short recovery in
   Benefits
       Muscles will be able to sustain fast movement for a longer time
       Improves speed and endurance
                     Interval Training
   Exercise at a high intensity for 3-5 minutes followed by exercise
    at a recovery intensity for 3-5 minutes, for a total 20 minutes or
   The length of the high intensity interval and recovery interval
    should be the same
   Frequency:
        1-2 times per week. Very stressful on the body. Don’t over do it!
   Benefits
        Increased speed and endurance
        Because of the high intensity intervals, it improves metabolism and burns
         fat stores
        Leads to fat loss and lean muscle gains
              Repetition Training
   Bouts of 30-90 seconds of HIGH intensity
   Followed by 2-4 minutes of recovery (Walking)
   Benefits:
       Improves sprint speed
               Fartlek Training
   A combination of all of the types of aerobic
   20-60 minutes of exercise
   Intensity varies throughout
   Benefits:
     Great way to reduce boredom in your workout!
     Improves endurance, speed, and metabolism
Review: Which Methods Improve the
      Aerobic Training Goals
   Endurance
       Long, Slow Distance
       Pace/Tempo
       Interval
       Fartlek
   Speed
       Pace/Tempo
       Interval
       Repetition
   Weight Loss
       Interval
       Long, Slow Distance
Once you Establish Your Goal…
   Find modes of exercise that you enjoy or are
    comfortable with
   Use these tips on resistance and aerobic training
    to create a program based on your goals
   Change your program when you make

To top