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Strength Training


When properly performed it can provide Significant functional benefits Improvement in overall health and well ... Beginners should ... Home fitness equipment ... – PowerPoint PPT presentation

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Title: Strength Training

Strength Training
  • Presented by
  • Brian Siegert
  • Marshalltown Police Department

My Background
  • Started training in college
  • Competed in natural body building competitions
  • Graduated from University of Northern Iowa, May
  • Certified personal trainer for LifeTime Fitness

  • Schaumburg, IL

Strength Training
  • It is used to develop the strength and size of
    skeletal muscles.
  • When properly performed it can provide
  • Significant functional benefits
  • Improvement in overall health and well-being

Goals of Strength Training
  • According to the American Sports Institute
  • The goal of strength training is to gradually
    and progressively overload the musculoskeletal
    system so it gets stronger.
  • Regular strength training will
  • Strengthen and tone muscles
  • Increase bone mass

How does it work?
  • Causes damage or tears to the muscle cells
  • Muscle cells are quickly repaired by the body
  • The muscles regenerate and grow stronger

How Much Strength Training is Needed?
  • The American College of Sports Medicine
    recommends that strength training should be
    progressive in nature.
  • Beginners should
  • complete 1 set of 8-10 exercises for the major
    muscle groups (chest, back, shoulders/arms, abs,
    and legs
  • 8-12 repetitions, two to three times per week

Types of Weights
  • Free Weights
  • Machine Weights

Free Weights
  • Advantages
  • Variety of exercises for all muscle groups
  • Allows for self-selected movement based on
  • Help build coordination because it takes skill to
    move the dumbbell
  • You can recruit more muscles than just the group
    you are focusing on
  • Disadvantages
  • Risk for injury from dropped bars or dumbbells
  • An additional person is necessary for spotting
  • Constantly changing weight plates throughout
  • Require skill and knowledge

Machine Weights
  • Advantages
  • Simple to use
  • Relatively Safe
  • Do not require a lot of coordination
  • Disadvantage
  • Require a lot of space
  • Each machine is typically limited to working 1
    muscle group
  • If your body doesnt match the movement of the
    machine, injury may occur

  • Some people avoid strength training because they
    heard it may increase blood pressure.
  • Systolic pressure increases about 35-50 during
    exercise and returns quickly to normal upon rest
  • Some people avoid strength training because they
    fear they will gain more weight.
  • Strength training adds muscle, but is the best
    way to lose fat
  • Increases calorie use during each training
  • Increases calorie use for several hours following
    exercise due to after-burn effect
  • Increases calorie use all day by adding new
    muscle tissue
  • Every pound of new muscle uses about 35 calories
    each day just for tissue maintenance

Misconceptions for Women
  • Women should train differently than men.
  • Women that weight train will become big,
    muscular, and highly defined.

Benefits of Strength Training
  • Builds muscle, strength, and tone
  • Humans lose 5 pounds of muscle every decade after
    the age of 30
  • Number of muscle fibers declines with age
  • From age 30-70 you can lose more than 25 of your
    type 2 muscle fibers (strength fibers)
  • Strength exercises can slow down or reverse aging
    process by building muscle mass and strength
  • Makes you less prone to low back injuries.
  • Because you become more regular, it helps reduce
    the risk of colon cancer.

Continued Benefits of Strength Training
  • Shown to build bone to help avoid Osteoporosis,
    which is a condition of accelerated bone mineral
  • May help lower blood pressure
  • More strength can lead to fewer falls in elderly
  • It can raise metabolic rate, an important factor
    in maintaining body weight.
  • Strength training is energizing.
  • It improves your muscular endurance.
  • Decreases your risk of developing adult onset

Continued Benefits of Strength Training
  • Strength training increases your blood level of
    HDL Cholesterol (good type)
  • Improves your posture
  • Improves the functioning of your immune system
  • Lowers your resting heart rate which equals a
    more efficient heart
  • It improves your balance and coordination.
  • It elevates your mood.

Basic Principals Before Beginning a Program
  • Overload
  • Use more resistance than your muscles are used
  • Lift enough weight so that you only complete the
    desired number of reps.
  • You should finish your last rep with difficulty
    (but still keeping good form).
  • Progression
  • Avoid plateaus by increasing your intensity
  • Increase the amount of weight you use
  • Change the number of sets or repetitions
  • Change the exercises
  • Change the type of resistance (weekly/monthly)

  • Specificity
  • Train to your goal
  • Training for strength use higher weight and
    lower reps
  • Training for weight loss use a variety of rep
    ranges to target different muscle fibers
  • Rest and Recovery
  • Rest days are just as important as workout days
  • During rest days, muscles grow and change
  • Do not work same muscles two days in a row

Example Exercises
  • Chest
  • Bench press
  • Chest press machine
  • Push-ups
  • Pec deck machine
  • Back
  • One arm rows (lawn mowers)
  • Seated row machine
  • Back extensions
  • Lat pull-downs or pull-ups

Exercise Examples
  • Shoulders
  • Overhead presses
  • Lateral raises
  • Front raises
  • Shoulder shrugs
  • Abs
  • Crunches
  • Reverse Crunches
  • Oblique Twists

Exercise Examples
  • Biceps
  • Bicep curls
  • Hammer curls
  • Concentration curls
  • Triceps
  • Tricep extensions
  • Dips
  • Kick Backs

Exercise Examples
  • Quadriceps
  • Squats
  • Lunges
  • Leg extensions
  • Leg press machines
  • Hamstrings
  • Deadlifts
  • Lunges
  • Leg curl machines

Sequence of Exercises
  • You need at least one exercise for each muscle
  • If you leave any muscle groups out, it could lead
    to an imbalance in muscles
  • Start with large muscles then move to smaller

Choosing Reps/Sets
  • Fat Loss
  • 1-3 Sets
  • 10-12 Reps
  • Muscle Gain or Size
  • 3 Sets
  • 6-8 Reps to fatigue
  • Health/Endurance
  • 1-3 Sets
  • 12-16 reps

How Long to Rest Between Sets
  • Depends upon the goal
  • Higher intensity equals the need for longer rest
  • When lifting to fatigue it takes an average of
    2-5 minutes for muscles to rest for the next set
  • Lighter weight equals the need for more reps
  • 30-60 seconds for muscles to rest

  • American College of Medicine recommends you train
    each muscle group 2-3 times per week.
  • In order for muscles to repair and grow, you will
    need about 48 hours of rest between workout
  • Remember The higher the intensity, the longer
    rest you will need.

Where to Workout
  • Gym
  • Free weights and machines are available
  • Membership is only purchase necessary
  • Convenience
  • Home
  • Resistance Bands
  • Dumbbells
  • Exercise Ball
  • Good core workout including balance and stability
    while building strength an endurance
  • Home fitness equipment

How Much Weight to Lift
  • Depends upon how many sets/reps are to be
  • General rule Lift enough weight that you can
    only complete the desired number of reps

  • Larger muscles (glutes, thighs, chest, and back)
    can usually handle heavier weight than smaller
    muscles (shoulders, arms, abs, and calves).
  • You will usually lift more weights on a machine
    than with a dumbbell.
  • When using machines you are usually using both
    arms or legs for the exercises
  • When using dumbbells, each limb works
  • Beginners should focus on form more than heavy
  • It takes several workouts to figure how much
    weight to use

More Tips
  • Pick up a light weight and do a warm up set of
    the exercise of your choice
  • Do 10-16 reps
  • On your next set, increase your weight by five or
    more pounds and perform your goal reps.
  • If you can do more of your desired reps, increase
    your weight for your third set.

Things to Keep in Mind Before Working Out
  • Always warm up
  • Light cardio or a light weight set
  • Lift and lower weights slowly
  • Do not use momentum to lift weights
  • If you have to swing the weight, you are probably
    doing too much.
  • Breathe
  • Do not hold your breath
  • Use a full range of motion throughout the
  • Stand up straight
  • Good posture
  • Engage abs in every movement