Don’t just sit there get active
Introduction to an Exercise Philosophy, get active
Jim Williams: NASM Fitness Instructor, Nutrition Specialist, Bio Force Certified Conditioning Coach
June Release:
How to prepare your routine
Active is the opposite of sedentary, stationary moving to active in your efforts to stay in shape can be an overwhelming thought. However you have made the decision to do so. Jim Williams has given us some great strategic advice to achieve success in being active. Summarized here in this article it can and will aid you in safely going from the couch to a performance machine.
1st Step get Active
•get active Consult with a Physician
•You should have a PARQ – when a trainer is involved
•Physician
•Activity
•Readiness
•Questionnaire
•Purpose of Physicians guidance and or PARQ
- Learn about yourself, peace of mind
Why
- Weather you have certain health conditions, (high blood pressure, surgeries, chronic illness that will affect the course for your work out routines determined by your physician
- This will guide your work out trainer in specific directions to work in or not to work in
2nd Step Get Active Set Goals
Set Goals – SMART goals
•Specific - what
•Measurable- how
•Attainable - accountability
•Relevant-
•Time Bound – specific to a date,
•Get your resting heart rate
•Test your pulse 3 days
A common way to test your pulse is using your middle and index finger on your wrist, by your hand for 30 seconds, count the beats multiply X 2, this gives you your resting heart rate.
When doing Cardio vascular exercise is good activity
How hard is hard?
You will want to be able to fluctuate the intensity of your workout. You will do this through the intensity of your workout.
To do this you will need to get a base line of your heart rate
So you have your resting heart rate as determined in Step 2
Getting your maximum heart rate or the most you should press your hearts work load.
General number for maximum heart rate 220 – your age = maximum heart rate that you should use.
Maximum Reserve Rate(220 – your age – resting heart rate) X intensity on next slide
When Developing your workout routine you should be active
- Know your resting heart rate
- Know your maximum heart rate
- Get active based on your maximum reserve rate
- Start by walking 150 minutes a week. 30 minutes 5 days a week This should get you to 50% to 70% of your stage 1 intensity maximum.
- Do this for a month or so, then move to your next level. This should bring your stage 2 level of intensity. Fast walk or walk up stairs, or inclined treadmill 3 times a week for 25 minutes. Whatever your exercise your maximum reserve heart rate should be increased to level 2 maximum heart rate.
- Now do this for 2 - 3 months.
- As you maintain this your fitness level will increase and you should maximize it by increasing your work out by mixing the intensity. Some days you will really push it while some days you do an stage 2 or 1 level work out.
3 Different Intensity Levels
Stage 1
65% – 75% of your Heart Rate Maximum
Formula Example
220 – age – resting heart rate= maximum reserve rate
220 – 40 – 76 = 104 maximum reserve rate
Maximum reserve rate X intensity = Value
104 X 70%= 72.8 + 76 resting heart rate = 148.8 = Stage 1 intensity maximum heart rate
Stage 2
76% - 86% of your Heart Rate Maximum
220 – age – resting heart rate= maximum reserve rate
220 – 40 – 76 = 104 maximum reserve rate
104 X 80% = 83.2+76=159.2 Stage 2 Intensity maximum heart rate
Stage 3
86%- 95% of your Heart Rate Maximum – Really pushing your intensity
220 – age – resting heart rate= maximum reserve rate
220-40-76=104 maximum reserve rate
104 X 90%=93.6 +76 = 169.6 =Stage 3 Intensity Maximum heart rate
National Academy of Sports Medicine
F.I.T.T.E.
• Frequency
• Intensity
• Tempo
• Type
• Enjoyment
Active VS Sedentary
Level 1
•150 minutes per week- walking
Low skill
55 – 70% of your intensity Maximum
Level 2
•3 days Greater than 70% maximum for 75 minutes per week
Minimal Skill (Greater the intensity shorter the duration)
Level 3
•3 – 5 days a week of mixed intensity
Go harder, go to the level you are
When you are fitter the starting point is no longer 100% it may be 80%
Jim on Weight Loss is Straight forward
Calorie Deficit = Weight Loss
All of our Bodies are unique,
Resting Metabolic Rate is the energy used by our body to perform the daily tasks to live. This makes up 70% of our daily energy needs and accounts for the same percentage of energy expenditure.
Thermic effect, which is the energy used to consume food is 6 – 10 % of your daily energy expenditure
Exercise 20% of your daily energy expenditure
When we eat food, potential energy and we don’t use that energy, that energy is stored, as weight in our body, which turns to fat if not used. When the energy consumed equals the energy expenditure you have energy balance.
If we eat more food (energy) than we expend in energy we gain weight. If we exercise more energy than we take in we loose weight.
The rate at which you do exercise is referred to as Tempo
Tempo Training has a purpose
When doing a press you may use a 2,0,2 Tempo
Press
1,1001, 1002 Return 1,1001, 1002
Squat – 4,2,1
Eccentric – squatting down 4 seconds
Isometric Stability - Hold for 2
Stand Up
What and why
• Increases capillary density, slows blood down keeps blood on the tissue
• Nutrient Transport
• Waste Transport
• Decrease in electrical impedance, you want nerves firing. Each muscle may have one or more nerves firing it. When this fires, the muscle either contracts or relaxes. When the muscle contracts it pulls the tendon which in turn moves the bone
•Isometric Stability works to Strengthen Tendons, joints
