Resistance training and weight management

1. Resistance training and weight management Meizi He, PhD Tim Jones, BSc Kristina Hamilton, BSc, MSc can Lyzz Stauffer, MSc. can

2. Outline • What is resistance training? • Why is resistance training important ? • How to perform resistance training ?

4. What is resistance training?

5. Resistance Training – true or false? • No pain - no gain • Makes you “muscle bound” • Fat can be converted into muscle • Extra muscle turns to fat if not used • Has masculinizing effect on women • Extra protein consumption will help build muscles

7. Resistance training • Muscular Strength • The amount of force a muscle can produce with a single maximal effort • Muscular Endurance • The ability of a muscle or group of muscles to remain contracted or to contract repeatedly

9. Why is resistant training important? • Improve body composition • Prevent weight cycling

10. Yo-Yo Dieting What happen when we lost weight? • We lose both fat and muscle • Muscle loss = lower metabolism (fewer calories burned) • increased energy efficiency and storage • Our body react to low-calorie intake as “starvation” -> store more fat for survival

11. REPEAT • DIET FALL OFF THE VICIOUSDIETCYCLE overweight decrease in calories FEAST RESPONSE increase in calories FAMINE RESPONSE • Reduced metabolic rate • Loss of muscle • Regain weight from fat • Lose weight from lean muscle and fat • Reduced metabolic rate • Increase in fat storage

12. Resistance training - a good strategy to preventing yo-yo weight cycling Prevent muscle loss  Prevent metabolic rate from declining  Burn more energy  Prevent yo-yo weight cycling

13. What are some other benefits ? • Chronic disease prevention • e.g., improve insulin sensitivity • Improved muscle and bone health with aging • Enhanced self-image and quality of life • Improved performance of physical activities • Injury prevention

14. How to perform resistance training? • The goal of resistance training is to stimulate some adaptation that builds stronger and larger muscles • INTENSITY IS THE KEY TO THE STIMULUS!!! • The body needs time to recover from the workout

15. SafetyComfortAvailability

16. Exercise recommendations • Cardio • Moderate intensity, 30 min/day, 5 days/week • *or* • Vigorous intensity, 20 min/day, 3 days/week • Resistance • 8-10 resistance exercises of 8-12 repetitions each, 2 times a week (ACSM, 2007)

17. Strength Training • 2-3 days/week for novice & intermediate lifters • At least 1 day recovery in between days (no more than 3 days) • Focus on training entire body • 8-12 reps per exercise = strength • 3-6 reps = power • 10-15+ reps = endurance (Weir & Cramer, 2006)

18. Advanced lifters will train 4-6 days per week. • Each muscle group is trained 2-3 days per week. (Weir & Cramer, 2006)

19. Training Load • “2-for-2 rule” = Progressive overload • Increase load when two additional reps can be performed for two sessions. • (Weir & Cramer, 2006)

20. Principles of Strength Development • Overload • Specificity • Variation • Reversibility (Donatelle, 2010)