ACSM Information On… Resistance Training for Health and ...

1 Resistance Training for Health and FitnessResistance Training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group againstexternal Resistance . There are many positive Health outcomes of Resistance Training BENEFITSEVERYONE!As we age we tend to lose lean musclemass, which is a condition known assarcopenia. Resistance Training helpsmaintain and combat the loss of musclemass by increasing muscular fitness . Thisform of Training can also preventosteoporosis by augmenting bone mineraldensity. What s more? Regular resistancetraining can decrease the risk of heartdisease by lowering body fat, decreasingblood pressure, improving cholesterol, andlowering the stress placed on the heartwhile lifting a particular load.

2 Improvingmuscular fitness is very important forenhancing quality of TYPES OF RESISTANCESR esistance Training can be accomplishedwith traditional free weights anddumbbells, weight machines, body weight,elastic tubing, medicine balls, or evencommon household products like milk jugsfilled with sand or soup cans. The choiceto incorporate a certain type of resistancedepends on level of physical fitness , howfamiliar a person is with specific exercisemovements, and individual goals. Forexample, low fit individuals can focusprimarily on machine-based exercises asthey have been regarded as safer to usecompared to more complex free weightexercises.

3 The incorporation of free weightmovements can be performed as a personincreases his or her muscular fitness . Forexample, advanced individuals canperform multiple sets and heavierresistances using multiple-joint exercises,such as squats and deadlifts. Whicheverform of Resistance is chosen, multiple-joint,large muscle group exercises should beperformed before single-joint, smallergroup TRAININGGUIDELINES AND EXERCISESThe American College of Sports Medicine(ACSM) recommends that a strengthtraining program should be performed aminimum of two non-consecutive dayseach week, with one set of 8 to 12repetitions for healthy adults or 10 to 15repetitions for older and frail to 10 exercises should be performedthat target the major muscle of typical Resistance exercisesthat can be performed using free-weights,machines, or body weight for the majormuscle groups are.

4 Free-WeightMachine-BasedBody WeightChestSupine Bench PressSeated Chest PressPush-upsBackBent-over Barbell Rows Lat PulldownPull-upsShoulders Dumbbell Lateral Raise Shoulder PressArm CirclesBicepsBarbell/Dumbbell Curls Cable CurlsReverse Grip Pull-upsTricepsDumbbell KickbacksPressdownsDipsAbdomen Weighted CrunchesSeated Abs Machine Crunches, Prone PlanksQuadriceps Back SquatsLeg ExtensionBody Weight LungesHamstrings Stiff-leg DeadliftsLeg CurlsHip-upsA COMPLETE PHYSICAL ACTIVITY PROGRAM A well-rounded physical activity program includesaerobic exercise and strength Training exercise, butnot necessarily in the same session.

5 This blend helpsmaintain or improve cardiorespiratory and muscularfitness and overall Health and function. Regularphysical activity will provide more Health benefits thansporadic, high intensity workouts, so chooseexercises you are likely to enjoy and that you canincorporate into your schedule. ACSM s physical activity recommendations for healthyadults, updated in 2011, recommend at least 30minutes of moderate-intensity physical activity(working hard enough to break a sweat, but still ableto carry on a conversation) five days per week, or 20minutes of more vigorous activity three days perweek. Combinations of moderate- and vigorous-intensity activity can be performed to meet thisrecommendation.

6 Examples of typical aerobic exercises are: Walking Running Stair climbing Cycling Rowing Cross-country skiing addition, strength Training should be performed aminimum of two days each week, with 8-12repetitions of 8-10 different exercises that target allmajor muscle groups. This type of Training can beaccomplished using body weight, Resistance bands,free weights, medicine balls or weight machines. ACSM Information grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entiretywithout alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine.

7 Copyright 2013 American College of SportsMedicine. This brochure was created by Michael R. Esco, , HFS, CSCS*D, It is a product of ACSM s Consumer Information Committee. Visit ACSM online at stresses the importance ofprogressing Resistance Training programsto meet specific Resistance Training in Resistance Training isdefined as the act of moving forward oradvancing toward a specific goal over timeuntil the target goal has been achieved. This can occur with specific trainablecharacteristics of muscular fitness , suchas strength, power, hypertrophy, and localmuscular endurance. These four factorswill improve with almost any properlydesigned Resistance Training program, butwill be fully enhanced by properlymodifying the load, volume, rest periodbetween sets, and the frequency of eachworkout.

8 The load is the amount of weightlifted in a given set, which is based on apercentage of the 1-repetition maximum(1RM). The volume is the total number ofexercises, repetitions, and sets that areperformed in a given exercise period is the time period betweeneach set and exercise. Frequency refersto the number of exercise sessions perweek. How to manipulate each of thesefor the optimal enhancement of strength,power, hypertrophy, or muscularendurance is described STRENGTHM uscular strength is the ability of amuscle or muscle group to exert amaximal external force. Load: 60-70% 1RM for novice tointermediate; 80-100% for advanced Volume: 1-3 sets of 8-12 repetitions fornovice to intermediate; 2-6 sets of 1-8repetitions for advanced Rest period: 2-3 min for higher intenseexercises that use heavier loads; 1-2minutes between the lower intenseexercises with light loadsMUSCULAR POWERP ower is defined as the optimal amount ofwork performed in a given time power is the highest poweroutput attainable during a particularmovement, and is required in activities ofdaily living, sport, and work.

9 For optimalimprovements in muscular power, a lightload of 0 to 60% of 1RM should be usedfor 3-6 repetitions over one to three setsper exercise. Load: 30-60% 1RM for upper bodyexercises; 0-60% 1RM for lower bodyexercises Volume: 1-3 sets of 3-6 repetitions perexercise Rest period: 2-3 min for higher intenseexercises that use heavier loads; 1-2minutes between the lower intenseexercises with light loadsMUSCULAR HYPERTROPHYM uscular hypertrophy is the enhancementof muscle size. Load: 70-85% 1RM for novice tointermediate; 70-100% for advanced Volume: 1-3 sets of 8-12 repetitions fornovice to intermediate; 3-6 sets of 1-12repetitions for advanced Rest period: 2-3 min for higher intenseexercises that use heavier loads; 1-2minutes between the lower intenseexercises with light loadsMUSCULAR ENDURANCEL ocal muscular endurance is the ability ofa muscle or a muscle group to repeatedlyexert a submaximal Resistance .

10 Load: lower than 70% of 1RM Volume: 2-4 sets of 10-25 repetitions Rest period: 30 seconds to 1-minutebetween each setFREQUENCYFor all the above, it is recommended thatnovice individuals train the entire body 2-3days per week. Intermediate individualsshould train 3 days if using a total-bodyworkouts or 4 days if using an upper/lowerbody split routine, Training each majormuscle group twice per week. Advancedlifters can train 4-6 days per week, trainingeach major muscle group once to twiceper week. At this level, muscle group splitroutines of one to three muscle groupstrained per workout are common sincethis would allow a higher volume permuscle group.