TODAY’S
SONG
RND LIVE FIT
Learning to “Live” Fit

Exercise is not an all or none
endeavor. It is a continuum.

Keep in mind that a little is better
than none and you can do
something today, so don’t worry
about what you will do next month.

This perspective is hard for anyone
who expects a lot from themselves
and sets long-term fitness goals.

Don’t expect results overnight.

But do expect to take small steps
every day.
Use it or lose it

Muscle mass naturally diminishes with
age.

"If you don't do anything to replace the
lean muscle you lose, you'll increase the
percentage of fat in your body"

Though cardio burns more calories than
strength training during those 30 sweaty
minutes, pumping iron slashes more
overall!
Every Pound of Muscle = 50 extra calories a
day

Increase the amount of muscle in your body. For
every extra pound of muscle you put on, your
body uses around 50 extra calories a day.

In a recent study, researchers found that regular
weight training boosts basal metabolic rate by
about 15%.

This is because muscle is ‘metabolically active’
and burns more calories than other body tissue
even when you’re not moving
What have you heard or
what do you believe is true
about exercise
 Myths?
 Questions?
 Thoughts?
Exercise Myths
Running is a good way to lose fat


No, its not. You may lose some weight but only while you are doing a
lot of running. If your goal is to lose fat, too much running (or any
other long duration cardio activity) will actually SLOW your
metabolism and make it much easier for your body to GAIN fat in the
long run
Running is good for cardiovascular training or training your heart
Walking is good exercise


No, walking is what we do. It is how we get places and participate in
life. Exercise is taking the body beyond what we need to accomplish
as a part of our day.
Power walking has been shown to increase your heart rate.
Cardio is a good way to prevent
osteoporosis

No, the only research proven exercise form to
increase bone mineral density is resistance
training. Loaded, weight bearing activity.
Lifting heavy weights will make you big and
bulky

No, they will not. You do not have enough
testosterone in your body to get too big and
bulky.
Some Common Exercise Mistakes

All Quantity, No Quality- Once you start exercising with a real purpose and pushing
both your aerobic capacity and your strength you will find your workouts take half
the time and give better results. 1 GREAT PUSH-UP is better than 10 TERRIBLE ONES

Overestimating Your Exercise- Most Livefit girls are far too generous with estimates of
exercise intensity and time, weight lifted and the frequency of their workouts.

Underestimating Your Eating- Many people are in denial about the foods they eat
and especially the quantity consumed or quality of their choice.

Using Incorrect Form or Technique- Learning the right way to exercise is essential to
getting results. Form does matter, especially when doing any strength training
exercise

Setting Unrealistic Goals- Many Livefit girls signed up for this course thinking I have
the magic answer to your health issues/concerns. You need to be realistic and set
SMARTER GOALS

Measuring the Wrong Results- Better ways to measure your fitness progress include
tracking your heart rate at a given pace, measuring the distance you can cover in
a certain amount of time, tracking the amount of weight you can lift, or even writing
down how you feel -- physically -- at the end of each day
Some things you may not
have considered
 Your
exercise session is over
 You're
back at your desk or home
carrying on with life, homework, texting or
watching TV and facebooking all at the
same time.
 But
your body is still burning calories,
silently, efficiently, slyly
 Even
after most exercise if over, calories
continue to get gobbled.
 The
 For
media calls it "afterburn"
the record, exercise scientists call it
"excess post-exercise oxygen
consumption," or EPOC, but we'll call it
afterburn
 When
you workout, your cells are
essentially working out too.
 Post
exercise, the cells need to restore
their functioning to pre-exercise levels and
that requires oxygen, which takes energy,
aka calories
 This
includes Resistance Training EPOC!
You continue to burn oxygen for hours
after a challenging weight lifting session
REALITY CHECK

Low intensity aerobics or weight training doesn’t create any
post workout increase in metabolism.

The truth is the more cardio you do the more efficient your
body becomes. Light weights do nothing either.

The more efficient your body becomes the better it gets at
using small amounts of energy to accomplish a goal.

You are, in essence, teaching your body to slow down its
metabolism. (This is why long running is not recommended,
unless you want to be a marathon runner)

You also hold on to a little extra body fat this way as your
body likes to have excess fat on board for the long bouts of
aerobic exercise.
For
the most
bang for your
buck, shoot for
vigorous activity
at about 75-90
percent of your
maximum heart
rate, or 7.5 to 9
on the 1-10 scale
rate of
perceived
exertion.
High Intensity Training (HIT)
 This
is simply a term used to describe workouts
that actually provide you with a significant
benefit in a reasonable period of time.
 HIT
Training challenges your body with new
stresses and places demands on it that are
above and beyond what it is used to.
 If
you don’t challenge your body and mind it
is not going to respond. It doesn’t need to.

EXAMPLE: Tabata
Determining Heart Rate
Reserve (HHR)

Heart Rate = HR

HRmax = 220-age= _________


HRrest = 15 second count (start count at 0,
1,2…18) multiply it by 4



220-16= 204
14 x 4 = __________ 56
Heart Rate Reserve HRR= _______ - _______ =
_______
204-56 = 148
Exercise Heart = HRex

What level do I work out at?


60% 148 x .6 = 88.8 (89) + HRrest (56) = 144.8 (145)
This means you must maintain a heart rate of 145
for 30 minutes to be at 60% of your HRmax or a
level
6 RPE
70% 148 x .7 = 104 + 56 = 160
7 RPE
80% 148 x .8 = 118 + 56 = 174
8 RPE


60% -90%

Aerobic exercise can be accumulated in 10
minute bouts of activity throughout the day.

With the following higher intensity exercise you will
have a greater risk of injury and delayed-onset of
muscle soreness.
Weekly Challenge Cardiovascular Program
This does not include your warm up, cool down, floor work etc..
This is pure exertion!
Week
Days/week
Intensity %
HHR
Duration
1
3-4
60-70
25-30
2
3-4
60-70
25-30
3
3-4
60-70
30-35
4
3-4
65-75
30-35
5
3-5
65-75
30-35
6
3-5
70-85
35-40
7
3-5
70-85
35-40
8
3-5
70-85
40-45
9
3-5
75-95
40-45
10
3-5
75-85
45-50
Aerobic Exercise Training, Prescription & Progression
*Source: (Warburton et al. CMAJ 2006) modified by Kristina Hulton /Mommy Teams Inc.
Cardiovascular Monitoring
Intensity
% HRR
RPE (Scale 1-10)
Breathing Rate
Body Temperature
Example Activity
Vigorous Effort
60 - 85%
7-8
More out of breath
Quite warm
(sweating)
Group Fitness Class
ACSM`s Guidelines for Exercise Testing &
Prescription (2000)
Benefits of Weight Training

Lifting weights will increase lean muscle
tissue and increase your resting
metabolism for 24 hours or longer after
your exercise session.

You will build stronger connective tissue
and improve the stability of your joints.

This helps reduce the risk of injuries.
What does TONING really
mean?

The word tone simply describes the state of your
muscles.

When at rest, your muscles are in a constant state
of partial contraction in order to be ready for
action.

The 'tone' of your muscles is involuntary, so you
can't change it by lifting weights a certain way.

You just need to lift, it is how much that matters!
SPOT TRAINING

The problem with the buttocks and the breasts are
that both of these areas are suspect to the
additional laying down of adipose tissue (fat cells).

Essentially, however, exercising these particular
regions will generally firm and increase size of the
muscles of these areas, especially if using the right
exercising regime.

You can tighten or tone your butt and your boobs.
This is likely to improve their shape and
appearance.
Principles of Weight Lifting
 “One
size does not fit all“ Just because
she is your best friend doesn’t mean you
should lift together!

We need to increase the workload as
needed, hit a plateau, up the weight
 Use
it or lose it! This simply means that
your muscles hypertrophy (increase) with
use and atrophy (decrease) with disuse.
Progression Guidelines
 If
you are new to participating in
resistance training exercises then I
recommend starting with lighter weights
and higher repetitions.
 It
is very important to be making gradual
progressions every 1-2 weeks in order to
see improvement and get the results that
you are looking for.


5% for upper body usually 5 pounds
5% for lower body usually 10 pounds
REST
 In
addition to using good lifting technique,
it is absolutely imperative that you not
only train with intensity on a wellbalanced program, but also give your
muscles enough resting time between
training sessions.
 Rest
- it is during the rest or recovery
phase that the muscles repair the
microscopic damage and grow.
DOMS

24 hours to 48 hours after a hard workout, most people
begin to experience soreness in the body parts trained.
This is called Delayed Onset Muscle Soreness, or DOMS.

DOMS is caused by tiny microscopic tears that occur in
the muscle as a result of high intensity exercise (such as
weight training, intense cycling, etc).

After the workout, the muscle begins to rebuild itself
(provided it is allowed enough time and nutrients to
recover).

This is the rebuilding process which creates new muscle
that is bigger and stronger than before.

Your muscles grow when you are at rest - not when
you’re at the gym.





Moderate Weight:
Multiple Sets:
Moderate Reps:
Number of Exercises:
per muscle group)
Rest between sets





50-69% of 1 RM
1-2 sets (health benefits)
8-12 reps per set
8-10 (At least 1 major exercise
Multi-joint exercise=2-3 minutes
Smaller muscle mass or Muscular Endurance =1-2 minutes
48 hours rest between each muscle group workout
2-3 days per week is optimal
Usually recommended large muscle groups first
Did you know!
Fibre
for fibre
women are
actually stronger,
but men just have
more!
 It
takes time to develop new habits, so a
positive, forgiving attitude is essential.
 You
will not become an athlete overnight,
but by slowly changing your internal
dialog and external situation, you will find
a new lifestyle that encourages fitness.
 http://www.bodybuilding.com/exercises/