Strength Training Made Easy ANDREA JENSEN GROUP FITNESS

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Strength Training Made Easy

• Andrea Jensen
• Group Fitness Instructor
• Personal Trainer
• Jessica Hummel
• Group Fitness Instructor

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Physical Activity and Public Health
Guidelines(American Heart Association American
College of Sports Medicine)

• Healthy Adults UNDER age 65

• Healthy Adults OVER age 65

• Moderately intense aerobic activity for minimum
  of 30 min. per day, 5 days per week OR
• Vigorously intense aerobic activity for minimum
  of 20 min. per day, 3 days per week. AND
• 8-10 Strength-Training Exercises, 8-12
  repetitions of each exercise 2 days per week.

• Moderately intense aerobic activity for minimum
  of 30 min. per day, 5 days per week OR
• Vigorously intense aerobic activity for minimum
  of 20 min. per day, 3 days per week. AND
• 8-10 Strength-Training Exercises, 8-12
  repetitions of each exercise 2 days per week..AND
• If you are at risk of falling, perform balance
  exercises.AND
• Have a physical activity plan

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What does Strength Training Mean?

• Strength training is the use of resistance to
  muscular contraction to build the strength,
  anaerobic endurance and size of skeletal muscles

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Why is Strength Training Important?

• Gives you a Toned look (muscle takes up less
  space than fat)
• Builds Lean Muscle Mass
• The more lean muscle mass you have, the more your
  metabolism works and the more calories you burn.
  (requires more energy at rest)
• Helps with functionality (day to day activities)
• After age 30 we lose one ½ pound of muscle each
  year if we dont build strength.

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Strength Training(toning, sculpting, weight
lifting, resistance training)

• 8-10 exercises, 8-12 reps
• 1)Chest
• 2)Back
• 3)Shoulders
• 4)Arms (Bicep/Tricep)
• 5)Abs/Core
• 6) Glutes
• 7) Legs (Quads, Hamstrings, Calves)
• 8)Legs (Inner Thigh and Outer Thigh)

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Example Exercises (handout)
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How much weight do I use?

• 8-12 Repetitions
• You want to pick a weight that is difficult by
  rep 8 but that you can get to 12 with proper
  form.
• If you are using body weight, do as many as you
  can to failure/fatigue (until you cant do
  anymore with proper form)
• Pulses

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How much weight do I use with the machines?

• The same rules apply.
• 8-12 Repetitions
• You want to pick a weight that is difficult by
  rep 8 but that you can get to 12 with proper
  form.
• If youre not sure how to use machines most gyms
  will offer an orientation. If you arent sure
  about weight you may want the help of trainer to
  get you started.

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Now What?? I know what to do but how do I find
the time to do it?

• Get active on your breaks during the day
• Use your wellness time at work
• Find stuff you enjoy so it doesnt feel like
  work, it can be fun! Make it part or your
  lifestyle.
• You do NOT need to join a gym, everything can be
  done at home. You can even watch TV while doing
  it!
• Get a workout buddy who will hold you accountable
  and motivate and encourage you to stick to a
  routine.
• Schedule time for activity. Write it down in
  your planner like an appointment. Its your
  time to do something for you!

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A couple more things..

• Yoga/Stretching
• Strength Training on non-consecutive dates

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Example Schedule
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Common Mistakes

• Not warming up first warm up 5-10minutes
• Not lifting enough weight
• Improper form
• Overworking certain muscles, ignoring others
• Doing the same routine every day
• Not stretching

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Form
Correct
Incorrect
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Form continued

• Correct
• Incorrect

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How can DMACC help?

• Fitness Classes in the Gym
• Personal Training _at_ discounted rate
• Wellness Time
• Gym membership reimbursements

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Personal Training _at_ DMACC

• How much does it cost?
• Personal training sessions at DMACC are
  conveniently low-cost for students,
  faculty/staff and paid alumni. The average cost
  for a training session in central-Iowa is
  anywhere from 50-70 an hour. DMACC Campus
  Recreation charges only 50.00 for your first
  two- sessions and 35 for any additional
  sessions. DMACC Campus Recreation accepts cash,
  checks (made payable to DMACC Campus
  Recreation), and all major credit cards.
• How many sessions can I purchase?
• Students, faculty/staff and paid alumni can
  purchase one or more sessions. Payment is due
  upon receipt of session. Sessions cannot be paid
  for after the fact.
• It is recommended that a minimum of three (3)
  sessions be purchased. This will ensure fitness
  testing and at least two-hours of fitness
  center/weight room instruction.

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Wellness Time/Gym Reimbursement

• Procedure HR 3630
• Regular DMACC employees are granted two 30
  minute periods each week for Wellness Program
  approved exercise activities.
• Regular DMACC Employees may attend Lunch and
  Learn Programs with supervisors approval.
• The College will reimburse each Regular employee
  a maximum of 120 toward fitness/exercise center
  membership each fiscal year.

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Resources for you

• Campus Rec Phone Number 964-6333
• Google is your friend key words to enter in
  Google Exercise, Strength Training, Exercise
  Routines, upper body exercises, lower body
  exercises, Yoga Routines, Stretching etc.
• http//exercise.about.com (very helpful website)
• At home equipment
• Stability Ball (15) Tubing (15)
  Weights (1-2 per lb) Body Weight

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Stretching at your desk

• Inhale arms up
• Drop one arm to your side and stretch (then other
  side)
• Inhale up, twist right, inhale up, twist left.
• (Chest Opener) Inhale up, arms back behind you,
  squeeze shoulder blades. Hold and drop one ear to
  shoulder and then the other.
• (Back Opener) Inhale up, bring arms in front of
  you, round out your back, (looking down toward
  your desk or lap)
• (Hamstrings) Scoot away from your desk. Flex your
  feet. Take deep breath, exhale and bend at the
  waist reaching down toward your toes.
• (Quads/Hip Flexors) Stand up, bend leg at knee
  (grab shoelaces) knees together, hip presses
  forward
• (Hips) Cross that leg over the opposite knee and
  sit back.
• Behind the chair step wide, lunge side to side.
• Other side of the chair, do other leg (quad, hip
  flexor, and hip stretch)

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Be proud of yourself!!
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THANK YOU!!!!

• aljensen5_at_dmacc.edu