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EXERCISE
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| Exercise is one of
the most important things you can do for your mind and your body.
Exercise helps you feel better, look better and decreases the risk
of some diseases. It affects how you feel physically and emotionally.
It affects how you look and contributes to your quality of life. How
you feel physically affects how you feel emotionally and vice versa.
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Shaping The Future
of Fitness With Embody Workout
Whether you want to lose weight
and tone up or perfect your golf swing, D.F.S has a plan just
for you. Here's just a small sample...
Our customizable Workout
Plans take into account your...
- Present fitness level,
goals, and lifestyle
- Equipment used, desired
workout schedule, and frequency
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OVERVIEW
OF STANDARD FITNESS PROGRAM
Each individual will have
a fitness program designed for only that individual. There
are many different needs and goals for many different individuals.
Each individual not only has a certain body type or structure
but what makes us all distinctly different from one another
is genetics. Some people will be more genetically prone
to excel at certain things like higher hormone levels to
aid in muscle building, and others more genetically prone
to excel at things like losing body fat. For this reason
each individual must be evaluated and given the proper program
for his or her needs.
For our purpose there are
two primary components to everyone's exercise programs.
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RESISTANCE TRAINING
Definition: The application of
motor function in a concentric, eccentric or isometric manner
with the use of resistance to enhance performance.
Each program
will be designated with a diverse portion of resistance
training depending on the individuals needs. Proper function
and capabilities of muscle groups are sometimes taken for
granted. As we age our hormone levels decline making it
more difficult for us to both progress and maintain a healthy
body. Through resistance training we not only create a more
capable body with an enhanced metabolism, but we also stimulate
a demand for hormones in our bodies to be elevated to levels
which create a more youthful environment for our bodies.
Since your metabolism is regulated according to our lean
muscle, it is imperative for you to enhance that lean muscle
tissue in order to obtain your fitness goals.
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CARDIOVASCULAR
TRAINING
Definition: A type of exercise that
elicits the desired adaptation of stimulus to the heart
and blood vessels.
Cardiovascular
training (cardio) is equally important to your fitness goals
for many reasons. Primarily we will perform cardio to aid
in reducing body fat. For that reason we must understand
how cardio effects our body's ability to lose fat. Most
people believe when we burn calories it reduces body fat.
This is true but may be misleading. Not all calories burned
are taken from fat cells. The most important concept of
cardio is understanding what level to perform it at.
As our heart level increases we use (burn) more calories.
Those calories come from stored energy (ATP) found in different
cells throughout the body. For our purpose, we will use
fat cells and muscle cells. The level of exercise we work
at determines whether this energy (ATP) will be taken from
fat cells or muscle cells. Since our program is designed
to increase muscle and decrease body fat, we desire our
energy to be taken from our fat cells. Since oxygen is a
key element in breaking down fat, it is important to not
deprive our bodies of oxygen. Therefore, it your huffing
and puffing excessively in your cardio workout chances are
your body is finding its energy in muscle cells as opposed
to fat cells. We're not saying functioning at that level
is unhealthy, but we are saying you're enhancing muscle
endurance as opposed to reducing body fat. Therefore, you're
much better off by increasing your heart rate to 70-75%
of its maximum output as opposed to 85-90%. So how do you
figure out what level is good for you? Maximum cardiac output
has many factors. For our purpose we can use the formula
below.
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220 - age
= max. cardiac output multiply that number by .7 or .75
and this is how many bpm (beats per minute) you should be
performing your cardio at.
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PROPER
FORM
Proper form is an important aspect of training for three
reasons:
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1. Injury
Prevention: Performing an exercise without proper form
many times creates stress on a joint that it was not designed
for. Injury to that joint or muscle will not only hinder
development of that muscle, but also will prevent other
enhancement to surrounding areas and is sure to dampen your
motivation to perform.
2. Specific
Muscle Development: Without proper form, the muscle
designed for the action may not be receiving adequate stimulation
because other muscles are now helping. This not only prevents
development of that muscle but also is a formula for lack
of symmetry.
3. Total
Body Symmetry: We have all seen those guys in the gym
with great development of their upper bodies with pencils
for legs. Not only does it look ridiculous, but it's improper
for the function of the body's biomechanics, placing them
at risk.
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Proper form
means being specific for one muscle or a group of muscles
to complete a full range of motion (ROM) by fully stretching
the muscle then fully contracting the muscle. This full
ROM will enhance the depth of the insertion of the tendon
of the muscle creating the illusion of a fuller more defined
muscle. Fortunately, we have designated trainers for you.
They will not only aid you with this, but also motivate
you.
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STRETCHING
Along with proper form it is important to properly stretch
muscles. This helps to prevent injury, aid in flexibility
and stimulate recovery. Before you train a muscle group
it is extremely important to stretch that muscle through
a full ROM. Without stretching the muscle before applying
resistance you place the muscle at risk for microtears,
which not only create damage and pain, but also prevents
performance and development. For this reason we have
provided stretches for each muscle or muscle group to
ensure your health and success. |
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Exercise
and Mood
Exercise can impact how you feel. Have you ever noticed after
a stressful day of work how taking a walk can make you feel
more relaxed or how much better you sleep after exercising? |
Exercise and How We Look
Exercise can change how you look. Exercise burns calories
and helps you lose body fat. An hour of moderately brisk walking,
bicycle riding or swimming can burn 200-300 calories. Increasing
the intensity of an activity will increase the number of calories
you burn you need to burn approximately 3,500 calories more
than you consume to lose 1 pound. So exercise, along with
a proper diet can help you lose weight.
Exercise also helps tone
your muscles. Losing body fat and toning your muscles will
change the shape of your body.
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In as little as a few weeks
after establishing a regular exercise routine, you may feel
some of the following mental benefits:
- Increased energy
- Stress reductionIncreased
ability to relax
- Improved ability to fall
asleep and stay asleep
- Decrease in depression
and anxiety
- Improved overall mood
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Exercise
and Disease
Study after study has shown that exercise can reduce and in
some cases prevent the risk of disease such as heart disease,
diabetes and osteoporosis. Consult your physician before beginning
an exercise program if you have or have had any injuries, illnesses
or risk factors. Your physician will give you some guidelines
on the type of exercise that is right for you as well as the
appropriate intensity and frequency of exercise. |
Heart
Disease
Heart disease is the number one killer of both women and men
in the United States. Low to moderate intensity cardiorespiratory
exercises such as walking, swimming, bicycling and hiking can,
in many cases reduce the risk of heart disease by reducing or
eliminating some risk factors such as high blood pressure, obesity
and high blood cholesterol. |
Diabetes
Diabetes is a disease that causes increased levels of glucose
(sugar), in the blood. Left untreated, diabetes can cause numerous
health problems such as heart disease, eye problems and kidney
failure. Exercise and proper diet can help regulate blood sugar
levels, cholesterol and increase fat loss, which will decrease
the risk of illness. |
Osteoporosis
Osteoporosis is a disease of the bones characterized by decreased
bone mass and increased risk of bone fracture. Resistance training
may prevent and treat osteoporosis by stimulating an increase
in bone mass. Resistance training usually involves the use of
weights when performing exercises including your own body weight.
Some examples are the use of dumbbells for upper body exercises
and lunges and squats using your own body weight. |
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How
Do I Start?
There are so many little
things that you can do to incorporate exercise into your daily
routine. Here are some suggestions:
- Use the stairs instead
of the escalator or elevator
- Take the dog for a walk
- Take a walk at lunch time
or a 10 min. walk at break time
- Stretch at your desk
- Park at the far end of
the parking lot
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If you are just starting
an exercise program and are in good health, begin exercising
at a slow to moderate pace before starting with this program.
This will help to take your body through its initial transition
to exercise. Start with less strenuous activities such as
walking, bicycling or swimming. As you become fit you can
increase to more vigorous activities and/or increase the frequency
and intensity of your exercise program. You will be amazed
at how quickly you will build your endurance and strength.
Even after beginning the program its still important to force
yourself to do the more strenuous daily activities (like mentioned
above).
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| Exercise, even
in small amounts can greatly improve your health, how you feel
and how you look, therefore improving your quality of life.
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Workout
Guide
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CHEST
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SHOULDERS
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LEGS
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BACK
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1)
D.B. OR B.B. PRESSES
(FLAT, INCLINE, DECLINE)
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1)
PRESSES
(B.B., D.B., MACHINE)
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1)
LEG PRESS
SMITH SQUATS
HACK SQUAT
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1)
LAT PULL
D.B. PULL OVER
HAMMER PULL
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2)
D.B. OR CABLE
FLYS
(FLAT, INCLINE, DECLINE)
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2)
LATERAL RAISES
FRONT RAISES
REV. PEC DECK
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2)
LUNGES
(D.B., B.B., SMITH)
STEP-UPS
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2)
LOW ROW
HAMMER ROW
ONE ARM D.B. ROW
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3)
MACHINE PRESS
PEC DECK FLYS
HAMMER PRESS
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3)
UPRIGHT ROWS
(CABLE, B.B., D.B.)
SHRUGS
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3)
LEG EXTENSIONS
LEG CURLS
INNER THIGH
OUTER THIGH
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3)
HYPER EXTENSION
T-BAR ROW
UNDERHAND ROW
(CABLES OR B.B.)
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TRICEPS
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BICEPS
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CALVES
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FOR EACH
BODYPART CHOOSE ONE EXERCISE FROM EACH GROUP (1,2, &3),
AND USE ACCORDINGLY
TO SETS & REPS.
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1)
PUSH DOWNS
(ROPES, STRAIGHT BAR, CAMBERED BAR)
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1)
STANDING CURLS:
(CABLE, B.B., D.B.)
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(PICK TWO)
STANDING RAISES
SEATED RAISES
SINGLE LEG RAISE
LEG PRESS RAISES
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2)
OVERHEAD EXT.
(D.B., CABLE, STRAIGHT BAR) |
2)
PREACHER CURL
(STRIVE, CABLE, EZ-CURL) |
3)
BENCH DIPS
SKULL CRUSHERS
D.B. KICKBACKS |
3)
INCL. D.B. CURLS
ISOLATED CURL
(D.B. OR CABLE) |
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SETS PER BODY
PART:
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REP RANGE:
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AMOUNT OF WEIGHT:
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MAJOR
PARTS 10-16 SETS
(CHEST, LEGS, BACK, SHOULDERS)
MINOR
PARTS 6-9 SETS
(BICEPS, TRICEPS, CALVES, ABS)
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TO GAIN
MUSCLE 6-12 REPS
TO
MAINTAIN MUSCLE 10-15 REPS
TO SCULPT MUSCLE 12-20 REPS
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The amount of weight
you should use goes according to your training goal.
1) If your goal is
to gain, use a weight that will allow you to get at
least 6 reps and no more than 12 reps.
2) If your goal is
to maintain, use a weight that will allow you to achieve
at least10 reps no more than 15 reps.
3) If your goal is
to sculpt, use a weight that will allow you to achieve
at least 12 reps and no more than 20 reps.
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3 DAY SPLIT:
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4 DAY SPLIT:
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CIRCUIT TRAINING
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DAY 1- LEGS
/ BICEPS
DAY 2- CHEST / SHOULDERS
DAY 3- BACK
/ TRICEPS
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DAY 1- CHEST
DAY 2- LEGS
DAY 3- BACK / SHOULDERS
DAY 4- BICEPS
/ TRICEPS
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CHOOSE
ONE EXERCISE ACCORDING TO CHART BELOW. GIVE YOURSELF NO
MORE THAN 30 SEC. REST BETWEEN SETS, AND NO MORE THAN
2 MIN. BETWEEN CIRCUTS. GO 3 - 4 TIMES THRU THE CIRCUIT. |
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EXAMPLE
OF A CIRCUIT
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CHEST-
INCL D.B. PRESS
TRICEPS- PUSHDOWNS
LEGS- LEG PRESS
BACK- PULL DOWNS
BICEPS- D.B. CURLS
LEGS- LEG EXT.
SHOULDERS- LATERAIL RAISES
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