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Let’s Workout

Let’s Workout. Cing-Yu Chu. Outline. Motivation Basic concepts Training Diet Rest General Myths. Motivation. In the recent years, more and more people have started to go to gyms and stated to workout. Influence by foreign singers and actors/actresses, especially by Korea.

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Let’s Workout

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  1. Let’s Workout Cing-Yu Chu

  2. Outline • Motivation • Basic concepts • Training • Diet • Rest • General Myths

  3. Motivation • In the recent years, more and more people have started to go to gyms and stated to workout. • Influence by foreign singers and actors/actresses, especially by Korea.

  4. Basic Concepts • Two important criteria • BMI(Body Mass Index) • BMI = mass(kg)/(height(m)*height(m)) • Body Fat • Percentage of body fat

  5. Basic Concepts Training • All of them are very important!! Best program!! Diet Rest

  6. Training • aerobics v.s anaerobics • Aerobics • Low intensity • Long duration • Burn the body fat • Ex: jogging, swiming, bike riding, etc..... • Anaerobics • High intensity • Short duration • Gain muscle • Ex: weight training

  7. Training • Benefits of weight training • Increase the bone density • Consume more energy • Better body shape • General procedure of weight training • Warming up • Weight training • Stretching

  8. Training • Weight training • Muscles distribution

  9. Training • Weight training principles • Train all the muscles instead of certain muscles! • Start with major (or big) muscle instead of minor muscles • Accuracy is more important than how many weights you can lift • Some advanced techniques can be used • Ex: super set, drop set, etc...

  10. Training • Weight training • Free-weight v.s machine weight

  11. Training • Free-weight • More muscles are involved • More efficient • More dangerous (better with a spotter) • Machine weight • Good for beginner (easy to use) • More safe • Not allow the body to work naturally

  12. Diet • You are what You eat! • Abs are made in the kitchen • Diet is as important as training! • Basic idea • Eat what you need!! • Eat food that is not refined!! • Balanced diet

  13. Diet • Basal Metabolic Rate (BMR) • The amount of daily energy expended while at rest in a neutrally temperate environment, in the post-absorptive state • Porpotional to the amount of muscle • For male: 66＋（13.8*weight(kg)）＋（5.0*Height(cm)）－（6.8*age） • For female : 655＋（9.6*weight(kg)）＋（1.8*height(cm)）－（4.7*age）

  14. Diet • What’s the drawback of eating less? • It reduces your BMR • Very efficient at the begining, but you will reach the bottleneck soon • Once you back to the same level you ate before, you will quickly get fat again.

  15. Rest • A cycle of destruction and re-construction • Takeing rest is important • Muscles are repaired during sleep • Normally, certain muscle shouldn’t be trained more than twice in one week

  16. General Myths • Muscle  Fat ? • Can not eat after exercise? • Can not eat starch or oil? • My legs will get thick if I jog? • I am afraid of being too strong or I don’t want to be “金剛芭比” • Can I reduce the fat of certain part? • Should I use whey protein?

  17. General Myths • Exercises are effective only when sweat? • Aerobics or anaerobics first? • Weight increase means getting fat?

  18. Q&A • Any question?? Thanks for your attention !!

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