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Exercise for a Healthy Life: Guidelines for Medical Students

Discover the importance of exercise in preventing premature morbidity and improving overall health. Learn about strength training, aerobic exercise, flexibility, and balance, along with essential principles for fat loss and muscle gain. Explore effective workout routines, including strength training schedules and high-intensity interval training. Find advice on abdominal training and post-workout nutrition, and access valuable exercise resources online.

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Exercise for a Healthy Life: Guidelines for Medical Students

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  1. Exercising for Life General Guidelines For Med-Students

  2. Why Exercise? • Several Studies show that physical fitness perhaps the most powerful predictor against premature morbidity, mortality and loss of functional independence. • Studies on strength training have demonstrated its ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as Heart Disease, Type 2 diabetes, arthritis. • Improves Sleep (esp. Stage 4) and depression

  3. Four Basic Types of Activity • Strength Training: 2-4X a week • Aerobic Exercise/Interval Training: 2-6X week 10min minimum each session. • Flexibility: 8-10 min every other day • Balance: martial arts, yoga, gym balls, tennis, basketball, trail running…2 sessions 10 minutes.

  4. Two more important issues • Weight-Bearing Exercise -strengthen bones by compressing and jarring the skeleton: weight lifting (i.e. squats), step aerobics, stair climbing, basketball. • Functionality • Exercise routine movements and skills which are similar to our regular daily activities: stair climbing, weighted vest training, free weights. • Specificity Principal

  5. How to destroy fat and build muscle as quickly as possible • Strength Training Best stimulus for fat loss (BMR, afterburn, hormonal leverage, deep sleep), muscle-gain and the preservation of functional independence

  6. Strength-Training Principles • Muscle Adaptation -metabolic adaptations -neurological adaptations (strength) -structural adaptations (i.e. hypertrophy)

  7. Why would you want more muscle….. Beside your brain it’s the most metabolically active tissue in your body (increases BMR=burn more calories while doing nothing=more food you can eat) -Less fat less estrogen more testosterone, better insulin sensitivity=more fat loss/more muscle gain, decreases prob DMII/metabolic syndrome -Increase functional reserve

  8. Remember The 2 Goals of Weight-training Increase your muscle size (hypertrophy) Increase your strength The inefficiency of “toning with weights”

  9. Before she worked out….

  10. After one intense workout………..

  11. Principles • Exercise Diary • PERFECT FORM !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (slower rep speed, no bouncing, no cheating) -Why am I so negative? (Hortobogyi,1996) Eccentric reps Increased Type II CSA 10X more than concentric training….. • High Intensity Low Volume -short workouts no more than 45 min

  12. Principles • Compound movements are more effective than isolated movements (squat study, comp B4 iso, axial B4 extremities) • Variation Principle: High Rep/Low Rep • Training close to Positive Failure (each muscle once a week) do not do it every workout • Progressive Overloading: Power Workouts

  13. The Workout Routine Skeleton • Workout Each bodypart 2x a week: Power workout (4-6reps), Volume Workout (7-10 reps) • Note: Beginners: First 2 Weeks 12-15 reps for every exercise: (neurologic adaptation, strength endurance, tendon/ligament strength • 2 sets per exercise, 2 exercises per muscle

  14. The Workout Routine Skeleton • Strength Train 2-4 days a week • Weight lifting time per session 45min max • Antagonistic Training for maximum efficiency Chest/Back, Tris/Bis, Hamstrings/Quads.

  15. How to destroy fat and build muscle as quickly as possible II • The role of Aerobic Training • Most people train inefficiently -Calories Burned=weight*height*distance (no hormonal leverage, little 2 no afterburn) -Interval Training=fast/slow (i.e. jog-sprint) (hormonal leverage, afterburn)

  16. Body Reducing vs. Body Reshaping….

  17. Body Reducing Vs. Body Reshaping part II

  18. My Workout Plan • Strength Training Workout Chest/Back Shoulders Abs (Tues Vol, Sat Power) Quads/Hamstrings Bi’s/Tri’s Li Abs (Weds, Sun) • Interval Training Workout (Tues, Fri, Sun) 2x Weighted Vest 4 flights of stairs 15 reps • Aerobic Training Workout (Varies) Jump Rope Some remarks on Abdominal Training, post-workout meal

  19. Exercise Websites: • Interval training: www.musclemedia.com/training/hiit.asp • Check out Bryan Haycock’s Articles on Advanced Training: www.thinkmuscle.com • Basic Exercise Form info: www.bodybuilding.com/fun/exercises.htm

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