Resistance Training

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Resistance Training

• Wayne Larsen
• B.S. Exercise and Sports Science
• CSCS

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What is Strength (Resistance)Training?

• Training that applies resistance against the
  force created by a contracting (shortening)
  muscle
• Goal is to gradually and progressively overload
  the musculature system so it gets stronger
• Many ways to use gravitational forces to increase
  muscular tension through a range of motion

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Ways to Strength Train

• Machines
• Free weights
• Elastic resistance (bands, tubing, etc.)
• Body weight
• Suspension training (TRX)
• Kettlebells
• Ankle weights/hand weights

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Who Should Strength Train?

• Answer YOU!

American College of Sports Medicine Position
Statement Resistance training should be an
integral part of an adult fitness program and of
sufficient intensity to enhance strength,
muscular endurance, and maintain fat-free mass.
(Its not just for Wonder Woman and Super Man!!)
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Benefits of Strength Training

• Increased strength and function in daily life
• Improved body composition
• Increased metabolic rate
• Increase bone density
• Improve GI mobility
• Decrease resting blood pressure
• Improve blood lipids
• Enhanced self confidence
• Relieve depression
• Increased strength of connective tissue
• Decreased arthritic pain

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Strength training and metabolism

• Degenerative diseases assoc with aging are
  related to loss of muscle mass, strength (Evans
  Rosenberg 1992)
• The amount of muscle we have is the single
  biggest factor affecting metabolic rate
• On average, lose ½ lb muscle/yr after age 30
• by age 50 thats 10 lbs. of muscle gone! ..but
  which way did scale go??
• Rate of muscle mass loss doubles after age 50.
  (Nelson et al. 1994)
• Muscle is metabolically active tissue it burns
  calories while you sleep!

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FITT Principle and Strength Training

• Frequency 2-3x/wk, on non-consecutive days
• Intensity expressed as a percentage of the
  1repetition maximum, or the most you can lift in
  one rep ( 1-RM)
• 60-70 1RM 12-15 reps
• 70-80 1RM 8-12 reps
• 80-85 1RM 6-8 reps
• Time the number of sets
• 1-3 sets of each exercise
• Time commitment needed to improve less than for
  aerobic fitness
• Type lots of different types of resistance to
  try!

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Basic Beginner Workout

• Perform a proper warm-up
• Do 1exercise for each major muscle group
• Work in order of large muscles to small
• Select weight you can do 12-15 reps each exercise
• Start with 1 set per exercise
• Allow 1-2 mins. rest
• between sets

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Progression

• After 4 weeks, increase load 5
• Build up to 8 -12 RM
• When more than 8 -12 reps can be completed with
  good form, add another 5 to weight
• Gradually increase the number of exercises per
  muscle group to 2-3
• Gradually increase of sets to 3
• Vary routine often! use different exercises to
  train same muscle(s)

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Progression

• Periodization
• process of structuring training into phases
• causes muscle to continually adapt to new
  conditions and allow recovery from the stress of
  training
• Example 4-week cycles
• Increase volume / intensity for 3 wks, then
  recover for 1 wk

Week 3
Week 5
Week 2
Week 4
Week 1
Training Volume
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Proper form is the KEY

• Proper breathing Exhale on the Effort
• Proper technique recruiting desired muscles
• Watch demo
• Learn each movement before using any weight
• Use mirrors to keep an eye on your technique
• Always use full movement range
• Control speed as you lift AND lower weight
• Dont use momentum
• Work negative(eccentric) as well as positive
  (concentric) phase of movement)
• Proper posture and stabilization
• Every exercise can be a core exercise!
• Watch grip
• Caution with carpal tunnel, osteoarthritis, etc.

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Free weights vs. machines which is best?

• Advantages of free weights
• simulate motor unit recruitment patterns that
  occur during performance more closely than
  machines
• Inexpensive and convenient for home use
• Allow for greater variety of exercises
• Accommodate individuals of any body size

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Free weights vs. machineswhich is best?

• Disadvantages of free weights
• Safety issue, especially for novices
• Requires spotters
• Requires more skill
• Cumbersome to change
• weights /resistance

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Free weights vs. machineswhich is best?

• Advantages of machines (selectorized)
• Can isolate specific muscle easier and more
  effectively
• Simple to use
• Safe - do not need a spotter
• Can change resistance quickly
• Disadvantages of machines
• Expensive
• Limited availability
• Limited number of exercises/machine
• Dont develop inter-muscular coordination
• Minimal effect on core stabilizing muscles

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Myth 1 Women and Strength Training

• But I dont want big, bulky muscles!!
• REALITY you wont get them!
• Muscle tissue denser than fat, so takes up less
  space
• You get smaller, not bigger, as you gain muscle
  and lose fat
• Testosterone is necessary for hypertrophy
• Hypertrophy takes lifting near-maximal loads at
  low reps
• More common to lift too LITTLE weight!

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Myth 2 Spot reducing

• If I do leg-lifts, it will burn the fat off my
  thighs
• Reality exercises that focus on a certain area
  will build tone and endurance of those muscles,
  but wont burn localized fat
• Study on tennis players arms
• Univ of Mass 13 males, vigorous abdominal
  training program for 1 month (gt5000 sit-ups)
• Fat biopsies from abdomen, back, and hips showed
  no change in fat lost off abdomen

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Myth 3 Muscle turns to fat

• If I stop lifting weights, all the muscle I
  developed will turn into fat!
• Reality muscle and fat tissue are separate
  tissues, and are NOT inter-changeable
• If calorie consumption stays constant as your
  lean mass atrophies due to disuse and your
  metabolism slows, you will store excess as fat
  tissue..but fat is not flabby muscle

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Compound vs. Isolation exercises

• Compound exercises are key ingredient in todays
  functional fitness programs
• Multi-joint, multiple muscles involved a large
  movement pattern used in real-life
• Usually performed with free weights/minimal
  equipment, weightbearing (closed chain)
• No external stability activation of core
  musculature is required to maintain posture

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Benefits of Compound Exercises

• Using more muscle groups
• improves posture, coordination, reaction time and
  balance
• means more calories burned during exercise
• simulates real-world exercises and activities
• gives you a full body workout in less time
• improves joint stability
• may decrease injury risk
• allows you to lift heavier loads

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Examples of Compound Exercises
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Isolation Exercises

• Isolation exercises work only one muscle or
  group, and one joint, at a time
• Usually done on commercial weight machines in gym
• Move from one machine to next until work your
  whole body
• Activation of core not as great, as external
  support for posture (spine) is provided
• Used in physical therapy to correct specific
  muscle weakness or imbalance after injury

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Examples of Isolation Exercises

• bicep curls
• tricep kickbacks
• leg extensions
• hamstring curls

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Compound vs. Isolation Exercises

• Isolation easier to perform correctly
• Isolation good way to target specific weakness,
  or emphasize a specific muscle
• Most exercise programs include both
• As fitness level increases, include MORE compound
  movements for the most efficient and functional
  routine

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Myth 4 Strength training and hypertension

• Ill get high blood pressure if I lift heavy
  weights
• Reality BP spikes quickly during a heavy lift,
  then returns to normal in between
• Avoid the Valsalva manuever (forced expiration
  against a closed glottis) to minimize increases
  in blood pressure
• Chronic hypertension is culprit in CAD studies
  show regular strength training lowers resting BP

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Myth 5 Strength training flexibility

• Strength training decreases flexibility - I
  dont want to be muscle-bound!
• Reality strength training can actually improve
  flexibility
• Be sure to go through your full range of motion
  on every exercise!

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Myth 6 Stretch to warm-up

• Stretching is the best thing to do during a
  warm-up
• Reality low-level aerobic exercises a more
  effective way to increase circulation and muscle
  temperature
• Increasing muscle temperature is the most
  important element in preparing for resistance
  training
• Stretching is most effective at increasing
  flexibility when a warm muscle is cooling (after
  your workout)

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Strength training and posture
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