How to gain Functional Bodyweight

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How to gain Functional Bodyweight

• Bodyweight fat extra cellar water muscle
  cells bone minerals

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3 kinds of fat

• 1. Subcutaneous
• 2. Depot fat
• 3. Essential fat

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3 kinds of muscle

• 1. Skeletal muscle
• 2. Smooth muscle
• 3. Cardiac or heart

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Weight Gain

• Human body has a tremendous capacity to increase
  subcutaneous and depot fat cells
• The body has a great (but lesser) capacity to
  increase the size of skeleton muscle

• Weight gain in individuals usually means and
  increase in fat, muscle, or both
• 3,500 calories pound of fat
• 600 calories pound of muscle

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Muscle cells are active - they contract and
stretch Fat cells are fairly inactive fat
between muscle fiber acts as a friction brake
and slows you down Outside of long-distance
swimming and Sumo wrestling fat would not be an
advantage 434 skeletal muscles in the the body.
They are our only means of movement. Without
them we would be vegetables Logically anytime we
increase them in size we increase Movement
potential
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What makes a muscle grow!

• 1. High intensity exercise
• 2. Proper nutrients
• 3. Resting d anrecovering

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• 1. High Intensity Exercise

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• 2. Proper Nutrients

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• 3. Rest and Recovery

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Terms to know

• Atrophy
• Hypertrophy
• Anaerobic
• Aerobic

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The Heart Muscle

• It enlarges all the coronary arteries which feed
  the heart
• It increases collateral circulation so that more
  than one blood vessel will supply a given area of
  the heart
• It lowers the concentration of fat
• It teaches the heart to extract Oxygen from the
  blood more efficiently
• It lowers blood pressure.

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Overall benefits of heart exercise

• Improves your mood
• It increases deep sleep
• Creates a feeling of accomplishment
• Takes off pounds
• a. You are not as hungry
• b. Your body absorbs fewer calories

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How to Strengthen the Heart

• Beginner between 20 and 40 years old
• Min 120 Max 200
• Athlete
• Min 160 Max 200
• Length in time At least 20 minutes
• How often 3 times a week or more

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How to Strengthen Skeletal Muscle

• To gain strength 8 to 12 repetitions
• 3 sets
• The last set should be very difficult to
  complete.
• There are all kinds of programs but most of them
  are some sort of variation from the principal
  stated above.

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Your Training Heart Rate

• Understanding Your Training Heart Rate
• by Vicki R. Pierson, ACE Certified Personal
  Trainer
• The Karvonen FormulaThis is a heart rate reserve
  formula and its one of the most effective
  methods used to calculate training heart rate.
  The formula factors in your resting heart rate,
  therefore, youll need to determine your resting
  heart rate by doing the following
• Prior to getting out of bed in the morning, take
  your pulse on your wrist (radial pulse) or on the
  side of your neck (carotid pulse).

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• Count the number of beats, starting with zero,
  for one minute. If you dont have a stop watch or
  a second hand in your bedroom, you can measure
  the time by watching for the number to change on
  a digital alarm clock. Find your pulse and start
  counting when the minute number changes the first
  time, stop counting when it changes again.
• To help assure accuracy, take your resting heart
  rate three mornings in a row and average the 3
  heart rates together.
• Another element in finding your training heart
  rate zone is determining the intensity level at
  which you should exercise. As a general rule, you
  should exercise at an intensity between 50 - 85
  of your heart rate reserve. Your individual level
  of fitness will ultimately determine where you
  fall within this range. Use the following table
  as a guide for determining your intensity level

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• Beginner or low fitness level . . .50 -
  60Average fitness level . . . . . . . . 60 -
  70High fitness level . . . . . . . . . . . 75
  - 85
• Now that weve determined and gathered the
  information needed, we can pull the information
  together in the Karvonen Formula
• 220 - Age Maximum Heart RateMax Heart Rate -
  Rest. Heart Rate x Intensity Rest. Heart Rate
  Training Heart Rate
• For example, Sally is 33 yrs old, has a resting
  heart rate of 75 and shes just beginning her
  exercise program (her intensity level will be 50
  - 60.) Sallys training heart rate zone will be
  131-142 beats per minute
• Sally's Minimum Training Heart Rate220 - 33
  (Age) 187187 - 75 (Rest. HR) 112112 x .50
  (Min. Intensity) 75 (Rest. HR) 131
  Beats/Minute

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• Sally's Maximum Training Heart Rate220 - 33
  (Age) 187187 - 75 (Rest. HR) 112112 x .60
  (Max. Intensity) 75 (Rest. HR) 142
  Beats/Minute
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• The Talk-Test MethodLike the RPE, the talk test
  method is subjective and should be used in
  conjunction with taking a pulse. The talk test is
  quite useful in determining your comfort zone of
  aerobic intensity, especially if you are just
  beginning an exercise program. If you are able to
  talk during your workout without a great deal of
  strain, youre most likely in your comfort zone.
  Work at an intensity that allows you to breathe
  comfortably and rhythmically throughout all
  phases of your workout. This will ensure a safe
  and comfortable level of exercise.