MAXIMIZE EFFICIENCY– a time saving workout plan

Maximize results while minimizing time in the gym.

TIME is valuable

Efficiency should be a major consideration when designing a

fitness/strength training program.

SET A TRAINING GOAL

Appropriate for fitness/skill level Challenging Look forward to

MAKE A TRAINING PLAN

Several specific do-able activities Specific to your goal Write down a week-by-week program Enjoyable and fits into the rest of your

life

HOW TO MAKE IT HAPPEN--

Combining both cardiovascular and resistance training in the same workout is both effective and efficient

ACSM recommends that individuals do both cardiovascular (endurance) training to improve the heart and lungs and resistance training to improve muscular strength.

ENDURANCE TRAINING

Improve function of heart & lungs Decrease resting heart rate Increase stroke volume Allow body to function more efficiently Decrease risk for heart disease, stroke and

diabetes

RESISTANCE TRAINING

Improve muscle tone Increase connective tissue strength Increase bone density Improve muscle energy capacity Increase fat-free weight and decrease body fat Additional muscle mass may increase resting

metabolism

CONCURRENT RESISTANCE & ENDURANCE TRAINING

Resistance Training- Increases strength- Increase muscle size

Endurance Training - Decreases strength- Decrease muscle fiber size

Interactions between these two types of training depends on a number of factors--

Current fitness level Training modes Training intensity Duration Frequency Integration of the two training modes

CONCURRENT TRAINING

For beginners, concurrent training effects strength gains more than cardiovascular gains

For endurance trained participants, resistance training does NOT effect strength development and MAY improve cardiovascular endurance

AMOUNT OF EXERCISE

ENDURANCETo improve cardiovascular fitness, exercise

should be done 3- 5 days per week, for 20- 60 minutes, at an intensity of 40- 85% maximal heart rate

RESISTANCETo improve strength of muscles exercised,

perform 8 to 10 exercises at least twice per week (upper & lower body)

TRAINING ORDER

When performing concurrent resistance & endurance training, most research recommends resistance training followed by endurance training

BUT. . . this depends on your GOALS

If your goal is to maximize weight loss or increase fat-free mass, then ENDURANCE 1st

If your goal is to increase muscle mass, then perform RESISTANCE exercises 1st

SEQUENCE OF EXERCISES

STRENGTH programs should begin with exercises that use the largest muscles 1st

If combining cardiovascular and strength training in the same workout, consider your goals

TRAINING INTENSITY

The greater the INTENSITY (effort), the better the response

RESISTANCE

High level of intensity=performing each exercise to the point of muscular fatigue

ENDURANCE

Incorporate high intensity intervals into the workout

PROGRESSIVE OVERLOAD

If a muscle is to increase in size, it must be forced to do progressively harder work.

To overload the muscles, progressively increase either the WEIGHT or REPETITIONS. Each time the maximum amount of repetitions are attained, resistance should increase

NUMBER OF SETS

On set of exercises to failure is a popular and effective method of strength training

If doing one set of an exercise produces the same results as two or three sets, then a one-set protocol is an EFFICIENT way to train

HOW MANY REPETITIONS?

A muscle must be worked a certain amount of time to increase size and strength.

Optimal time (6 seconds per rep):

90- 120 second glutes 15- 20 reps

60- 90 seconds lower body 10- 15 reps

70 seconds upper torso 6- 12 reps

PROPER TECHNIQUES

Weight should be raised in a deliberate, controlled manner without jerking movements.

Pause in the position of full muscle contraction

Emphasize the lowering of the weight makes the exercise more efficient

Perform with the greatest possible range of motion that safety allows

DURATION OF WORKOUT

More does NOT necessary mean better when it comes to resistance training.

If you increase length of an activity, you must also decrease your level of effort

Efficient strength training is achieved with a minimum amount of recovery between exercises

VOLUME OF EXERCISES

A comprehensive strength-training workout can be performed using 14 exercises or less

Focus on major muscle groups (hips, hamstrings, quadriceps, calves, biceps, triceps, abdominals, shoulders and lower back

May also include exercises for sport specific activities

QUALITY VS. QUANTITY

When it comes to strength training, more is NOT necessarily better

Emphasize the QUALITY of work

TRAINING SMARTER TIPS

Set & accomplish quick and easy goals Track your progress Train with a partner Trade exercise duration for intensity Get good advice

QUESTIONS?

Don’t put off till tomorrow what you can do TODAY!!