Program Design_how to begin

Program Design: 

Program Design The Fundamentals of creating an exercise program.

Questions to ask yourself: 

Questions to ask yourself What are my goals? What type of training do I need? How much time am I willing to commit to exercise? Do I have any physical limitations?

What type of exercise is best??: 

What type of exercise is best?? Resistance Training (Anaerobic) Increases lean muscle mass Increases flexibility and muscle strength Increases bone density Increases endurance Increases motor skill performance

What type of exercise is best??: 

What type of exercise is best?? Cardiovascular Training (Aerobic) Increases heart and lung function Decreases body fat % Lowers Resting Heart Rate Potential decreases in Blood Pressure through dilation of arteries

The answer is BOTH.: 

The answer is BOTH. Perform both resistance training and cardiovascular training to achieve the best results.

Resistance Training: 

The goal you set determines your repetition range. General Conditioning 2-3 sets of 15-20 repetitions Muscular Strength and Endurance 2-3 sets of 12-15 repetitions Muscular Size (Hypertrophy) 3-6 sets of 6-12 repetitions Resistance Training

Use your repetition ranges effectively: 

Use your repetition ranges effectively Use proper form with each movement Perform each set to fatigue Adjust weight to keep you in the proper repetition range

Proper rest periods: 

Proper rest periods How long should I rest? Proper rest period is required when performing resistance training. 30 seconds to 1 minute between sets is needed for general conditioning (15-20 rep range) 30 seconds to 1minute needed for muscular strength and endurance (12-15) 30 seconds to 1.5 minutes needed for Muscular Size (6-12)

Cardiovascular Training: 

Your goals will determine your training style Example (1) For general weight loss, perform 20-50 minutes at target heart rate of 65%-85% Example (2) For Speed training perform intervals of 30 seconds -1 minute for 20 minutes Cardiovascular Training

Different styles of Training: 

Different styles of Training There are many different styles of training to choose from……it can often be overwhelming to choose. Pick what interests you and is within your ability level. TRY NEW THINGS….picking within your ability level does not mean it should be easy. Up your difficulty level from time to time. Above all else, HAVE FUN with your workout.

Avoid Overtraining: 

Avoid Overtraining Do not perform resistance training on the same muscle groups two days in a row. Allow 24-48 hrs of recovery time based on soreness. Split your workout so it allows for recovery time. Warm up properly and stretch. Get proper nutrition and H20. Above all else…………………………

Get 8 Hrs of sleep per night! : 

Sleep is required for muscle repair. Get 8 Hrs of sleep per night!

Next Week: Program Design Continued……….: 

Next Week: Program Design Continued………. How to structure a well balanced routine.