Download
let s workout n.
Skip this Video
Loading SlideShow in 5 Seconds..
Let’s Workout PowerPoint Presentation
Download Presentation
Let’s Workout

Let’s Workout

152 Vues Download Presentation
Télécharger la présentation

Let’s Workout

- - - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript

  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 !!