Resistance training and weight management

Resistance training and weight management

Meizi He, PhDTim Jones, BSc

Kristina Hamilton, BSc, MSc canLyzz Stauffer, MSc. can

Outline

• What is resistance training? • Why is resistance training important ?• How to perform resistance training ?

What is resistance training?

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

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

Why is resistant training important?

• Improve body composition• Prevent weight cycling

10

Yo-Yo DietingWhat 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

REPEAT

FEAST RESPONSE

FALL OFF

FAMINE RESPONSE

DIET

• Lose weight from lean muscle and fat

• Reduced metabolic rate• Increase in fat storage

• Reduced metabolic rate• Loss of muscle• Regain weight from fat

THE VICIOUS DIET CYCLE

Prevent muscle loss

Prevent metabolic rate from declining

Burn more energy

Prevent yo-yo weight cycling

Resistance training - a good strategy to preventing yo-yo weight cycling

What are some other benefits ?

• Chronic disease preventione.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

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

SafetyComfortAvailability

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)

• 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)

• Advanced lifters will train 4-6 days per week.– Each muscle group is trained 2-3 days per week.

(Weir & Cramer, 2006)

Training Load

• “2-for-2 rule” = Progressive overload

• Increase load when two additional reps can be performed for two sessions.

(Weir & Cramer, 2006)

Principles of Strength Development

• Overload• Specificity• Variation• Reversibility

(Donatelle, 2010)