MAXIMIZE EFFICIENCY

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MAXIMIZE EFFICIENCY a time saving workout plan

• Maximize results while minimizing time in the gym.

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TIME is valuable

• Efficiency should be a major consideration when
  designing a fitness/strength training program.

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SET A TRAINING GOAL

• Appropriate for fitness/skill level
• Challenging
• Look forward to

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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

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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.

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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

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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

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CONCURRENT RESISTANCE ENDURANCE TRAINING

• Resistance Training
• Increases strength
• Increase muscle size
• Endurance Training
• Decreases strength
• Decrease muscle fiber size

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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

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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

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AMOUNT OF EXERCISE

• ENDURANCE
• To 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
• RESISTANCE
• To improve strength of muscles exercised, perform
  8 to 10 exercises at least twice per week (upper
  lower body)

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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

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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

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TRAINING INTENSITY

• The greater the INTENSITY (effort), the better
  the response
• RESISTANCE
• High level of intensityperforming each exercise
  to the point of muscular fatigue
• ENDURANCE
• Incorporate high intensity intervals into the
  workout

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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

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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

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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

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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

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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

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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

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QUALITY VS. QUANTITY

• When it comes to strength training, more is NOT
  necessarily better
• Emphasize the QUALITY of work

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TRAINING SMARTER TIPS

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

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QUESTIONS?

• Dont put off till tomorrow what you can do
  TODAY!!