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.
Basic Concepts • Two important criteria • BMI(Body Mass Index) • BMI = mass(kg)/(height(m)*height(m)) • Body Fat • Percentage of body fat
Basic Concepts Training • All of them are very important!! Best program!! Diet Rest
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
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
Training • Weight training • Muscles distribution
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...
Training • Weight training • Free-weight v.s machine weight
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
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
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）
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.
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
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?
General Myths • Exercises are effective only when sweat? • Aerobics or anaerobics first? • Weight increase means getting fat?
Q&A • Any question?? Thanks for your attention !!