Specialized Strength Training

1. Specialized Strength Training 陳建名

2. Introduction • Research supported the principles • Relatively infrequent workouts • 2 or 3 sessions per week • Relatively brief workouts • One set of 8~12 reps for 8~12 ex’s • Relatively slow movement speed • 6 or more seconds per repetition • Relatively full movement range • Through extended and flexed joint positions • Relatively small progressions • 1~3 pound weightload increases

3. Basic strength program for average adults

4. Resistance training • An integral part of an adult fitness program • A sufficient intensity to enhance strength, muscular endurance, and maintain fat-free mass • Progressive, individualized, and provide a stimulus to all the major muscle groups

5. Resistance training programs • One set of 8-10 ex’ that conditions the major muscle groups 2-3days a week is recommended • Multiple-set regimens may provide greater benefits (if time allows) • 8-12 reps of each ex’ • Older and frail persons(50-60 y/o and above), 10-15 reps may be more appropriate

6. Results • American College of Sports Medicine exercise guidelines Westcott and Guy 1996

7. The results means • As good as those attained using more demanding and complex ex’ protocols • A brief strength training program can be highly effective for muscle conditioning

8. Basic strength training program • 12 ex’ • Pair exercise for opposing muscles • Staring with the legs and progressing to the upper body, arms, midsection, and neck groups • 1 set each ex’ • Weightload 8-12 RM

9. Basic strength training program • moderate movement speed (about 6 secs) • full range • 12 reps can be completed, weightload increased by 5% or less • 2 or 3 days a week (90% as much benefit from twice a week as three-day-a-week training)

10. Avoid muscle loss Avoid metabolic rate reduction Increase muscle mass Increase metabolic rate Reduce body fat Increase bone mineral density Improve glucose metabolism Increase gastrointestinal transit speed Reduce resting blood pressure Improve blood lipid levels Reduce low back pain Reduce arthritic pain 12 reasons to strength train

11. Strength training guidelines • Frequency • Every-other-day VS. Back-to-back • Duration • 8-12 reps on each machine, 6 secs per rep. • Intensity • Heavy enough to fatigue the target m. group within 8-12 rep. • Speed • 6 secs per rep. , 2 secs to lift, 4 secs to lower

12. Strength training guidelines • Range • Full range of pain free j’t movement • Greater m. effort, j’t flexibility, and performance power • Progression • Adding 1~3 pounds • Progressive resistance is the key to continued strength development • Continuity • Machine to machine in order • Works the muscles from larger to smaller groups

13. Implementation options for the basic strength training • Aerobic activity (moderate effort level) does not interfere with strength development (McCarthy et al 1995) • Adding stretching exercise may have dual benefits, enhancing flexibility and strength development

16. Workout for weight loss

17. Muscle mass and energy • At rest a pound of muscle requires over 35 calories a day for ongoing remodeling process (Campbell et al. 1994) • Inactive individuals lose about 5 pounds of muscle every decade of adult life • Lack of strength ex’→ less muscle → reduced metabolic rate → reduced energy need → more calories store in fat cells

18. Fat loss • Endurance training does not replace muscle tissue that has been lost or prevent further muscle loss • Strength training and dieting may be the best way to simultaneously add muscle and lose fat (Darden 1987)

19. Study 1 (Role of strength exercise in weight loss program)

20. Study 2 (Role of diet in weight loss program)

21. Weight loss program • 12 basic Nautilus exercises • Endurance ex’ • Stationary cycling and treadmill walking • Begins at present fitness level and progresses gradually to 25 mins of continuous aerobic activity • Warm up, steady-state, cool down • Does not elicit more than 75% HR max

22. Weight loss program • No response differences whether the strength training is performed before or after the endurance exercise (Westcott and La Rosa Loud 1999)

23. Participant motivation • Over weight individuals experienced • Diet programs (most) • Exercise programs (few) • Misconception that strength training increases bodyweight

24. Weight loss marketing model • Nautilus weight loss program • 80 members per session • Total 320 participants per year • The program fee is $250 per person • $80,000 in annual income

25. Basic strength program for cellulite • 1 set of 10-15 rep. , slow speed, full range • Hip and thigh muscles • Leg curl, leg extension, hip add., hip abd., leg press • 10 minutes for completion

26. Basic endurance program for cellulite • 10 minutes of continuous ex’ on a treadmill, cycle, stepper, etc… • 2 mins warm up • 2 mins cool down • 70% HR max • 3 days a week • 8 weeks

27. Senior strength

28. Small class format • 10-week senior exercise program • 6 person class with 2 instructors • 25-30 minutes strength training(12 ex’) • 20-25 minutes aerobic activities • 1 set of 8-12 rep. in each ex’ • Increase weightload 2-3 pounds • Slow speed (6 secs per rep.), full range

31. Training frequency and set • 2 and 3 training sessions per week to be equally effective (DeMichele et al. 1997) • Single and multiple-set training protocols have proven effective for increasing muscle strength and mass in senior men and women (Frontera et al. 1988) • Compare 1 and 3 sets of ex’ have found no difference during the first few months (Starkey et al. 1996)

32. Training resistance • 60~90% of max resistance • Under 60% • Light and provide less muscle building stimulus • Over 90% • Heavy and may present more injury risk • 70~80 • Safe and effective weightload range

33. Training repetitions • 8 repetitions with 80% max resistance • 12 repetitions with 70% max resistance • Frail older adult • Somewhat lighter weightloads that permit about 15 rep. per set (Feigenbaum and Pollock 1999)

34. Training technique • Body stability and back support • Avoid unnecessary blood pressure elevation • Exhale during concentric • Inhale during eccentric • Never hold their breath

35. Elderly strength training study

36. Types of machines • Weight stack machine • Hydraulic machine • Pneumatic machine

37. Merit & Demerit of Weight Training Merit： • Visual feedback increase the motivation • Suitable for strengthening gross muscle • Simple Demerit： • Usually done with low speed and put too much resistance= joint can be easily damaged • Doing the training with high speed, inertia causes impact force and joint get too much stresses. • Weight stack machine is intimidating because of its shape, size and looks. User feel that they are controlled by machine..

38. Merit & Demerit of pneumatic machine Merit： • Resistance can be adjusted with ramp resistance • Not so much stress on joints • Speed training • You can train both main and opposing muscle • No intimidating, small and light • Silent Demerit： • No visual feedback from the machine (there are no weight stacks so you can not see how much work you are doing. Cannot see how “hard worker” you are).

39. Merit & Demerit of hydraulic machine Merit： • Not so much stress on joints. • Speed training is possible • Small and no intimidating • Silent Demerit： • Only concentric contraction training • No visual effects

40. Pneumatic training machines • set the resistance by pushing the button • increase resistance stepless • Both low and high speed training is possible, no stress on joints, soft feeling • Safe and no extra stress（no inertia） • Noiseless （no sounds of iron weight stack..） • Small and light

41. Resistance curves Impulse force Resistance escapes Speed is approx. 5rpm Stable Torque curve （safe and effective） When you train fast, resistance changes because of inertia

42. Pneumatic machines Adduction/Abduction Leg Press Incline Leg extension/curl Lat Pull Abdomen/back

43. Torque Leg press Leg extension Abduction/Adduction Range of joint motion Nature transmission design

44. Thank you for your attention