My Personal Training Programme Notes
1.How to Calculate Your Target Heart Rate Zone 2.How to calculate your body mass index 3. How to calculate your one rep max 4. How Many Reps Per Set Of An Exercise? 5. Circuit Training
6.
Muscles & Exercises
1. How to Calculate Your Target Heart Rate Zone When you're exercising in your target heart rate zone, you'll get the most benefits of your running, or other cardiovascular activity. Your target heart rate is 50-85% of your maximum heart rate. Knowing your target heart rate helps you pace properly for different types of runs, and keeps you from overexerting yourself or, on the other hand, not pushing yourself hard enough. There are different ways to calculate your target heart rate zone, but the Karvonen Method is one of the most effective because it factors in your resting heart rate. Here's how to calculate your target heart rate zone using the Karvonen Method.
Here's How: 1. Measure your resting heart rate when you first wake up. You can do this by taking your pulse for one minute while still in bed. To take your pulse, place two fingertips (not a thumb) on either the radial (on your wrist, at the base of your thumb) or carotid (neck, next to your larynx) pulse site. Take your pulse for three mornings and then average those three readings to get your average resting heart rate. Add the three readings together, and divide that number by three to get your resting heart rate, like this: (72 + 76 + 74) / 3= 74 2. Next, determine your maximum heart rate. A simple formula to get your maximum heart rate is to subtract your age from 220. This is your maximum heart rate. For example, the maximum heart rate for a 34-year-old would be: 220 - 34 = 186 3. Then, use this formula to determine your target heart rate: Target Heart Rate = [(Maximum Heart Rate – Resting Heart Rate) × %Intensity] + Resting Heart Rate So, using the example above, here's how to calculate the target heart zone for a 34-year-old who has a Maximum Heart Rate of 186 and a Resting Heart Rate of 74: For a 50% Target Heart Rate: [(186 − 74) × 0.50] + 74 = 130 bpm For a 85% Target Heart Rate: [(186 − 74) × 0.85] + 74 = 169 bpm So the target rate heart zone would be 130-169 bpm.
2. How to calculate your body mass index If you're taking step towards a healthier life style, then knowing how to calculate your body mass index is a good place to start. Your body mass index or BMI, is a useful indicator of whether your weight is within the correct range for your height. You can find hundreds of BMI calculators online, some of which you'll find links to on this page. However, calculating your BMI manually is very quick and easy to do. The body mass index shouldn't be used as an absolute indicator of your overall health but should be used in conjunction with following a healthy diet and regular exercise.
Instructions Step 1 Weigh yourself Decide whether you want to calculate your BMI using metric or imperial measurements. Step on a pair of accurate scales wearing light clothing, underwear or nothing at all. Digital scales will provide a more accurate reading. Make a note of your weight. Step 2 Measure your height If you don't know your height, take your tape measure and ask another person to help you obtain an accurate reading. Stand with your feet flat on the floor, without shoes and your heels pressed against a wall while looking straight ahead. Measure your height from the floor to the top of your head. Make a note of the reading, again, making sure you stick to either metric or imperial measurements. Step 3 Calculating your BMI Now that you have your weight and height, you can use these to calculate your BMI. You'll need to use one of two formulas depending on whether you're using metric or imperial measurements. Using one of the formulas in the picture, take your calculator and enter the numbers in the appropriate places. The result is your BMI.
Imperial Calculation: (weight in pounds x 703) / (height in inches (squared)) Example: BMI = (125 x 703) / (65 x 65) = 20.8 Metric Calculation: (weight in kilograms) / (height in meters (squared)) Example: BMI = (57) / (1.65 x 1.65) = 20.9
3. How to calculate your one rep max Do you want to find out how strong you are? Sure we all do. Need to know what your one rep max is for a new workout program based on percentages? It is simple! Use the following calculator and table to figure it out. Of course, this is only an estimate. Your actual one rep max could be higher or lower! (Hopefully higher!) 1 Rep Max Percentages Reps 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
CoEfficient % 1RM 1.00 100 .943 95 .906 90 .881 88 .856 85 .831 83 .807 80 .786 78 .765 76 .744 75 .723 72 .703 70 .688 69 .675 77 .662 66 .650 65 .638 63 .627 62 .616 61 .606 60
USING THE TABLE: This is how you use the table. Find the number of reps to concentric failure that you can perform with a certain weight. In other words, if you can only do eight reps with a certain weight and could not possible do another full rep, that is your point of failure. Find the percentage associated with that number of repetitions from the table above. Now, divide the weight that you can do by that percentage using decimals (83 percent equals .83) and that will give you an approximation of your one repetition maximum. For example, if you can perform 10 reps with 175 lbs. in the bench press, that means that 175 lbs. is 75% (0.75) of your one repetition maximum. So you would take 175 divided by .75 and that would equal 233 lbs. You should probably use your calculator, we knew a guy who did it in his head and said he could bench 3000 lbs. Good luck!
4. How Many Reps Per Set Of An Exercise? Weight Training Intensity – Weight training intensity basically refers to how much weight you will be lifting and how heavy or light that weight is for you on a given exercise. The lighter the weight/easier it is for you, the lower the intensity. The heavier the weight/harder it is for you, the higher the intensity. And, all of this intensity stuff is usually predicted by one thing: how many reps you’re doing per set. Reps (short for “repetitions”) are the number of times you move a weight from point A to point B during a set of an exercise. The lighter the weight, the more reps you will be able to lift it for. The heavier the weight, the fewer reps you’ll be able to lift it for. Obvious, I know. But, as you can see, reps and intensity go hand in hand most of the time. Meaning… • The more reps you can lift a weight for = the lower your training intensity is. • The fewer reps you can lift a weight for = the higher your training intensity is. The reason this is important to us is because certain levels of intensity are more ideal for certain goals than others (due to factors like time under tension, muscle fiber recruitment, etc.). And this leads to an important question: what weight training intensity is best for your goal? Or, to put it another way, how many reps should you do per set of an exercise? Let’s find out…
The Ideal Rep Range For Various Weight Training Goals Here now are the most commonly used rep ranges along with their primary training effect: • • • • • •
1-5 Reps Per Set = Mostly Strength 5-8 Reps Per Set = Strength AND Muscle Equally 8-10 Reps Per Set = Muscle With Some Strength 10-12 Reps Per Set = Muscle With Some Endurance 12-15 Reps Per Set = Endurance With Some Muscle 15-20 Reps Per Set = Mostly Endurance
So, as you can see: • Lower reps (high intensity) is most ideal for increasing strength. • Higher reps (low intensity) is most ideal for improving muscle endurance. • Moderate reps in the middle of the two (moderate intensity) is most ideal for building muscle and really anything related to improving the way your body looks (rather than performs). Now, the key word I’m using here is “ideal.” Just because I didn’t put “strength” next to the 10-12 rep range doesn’t mean you will never be able to increase strength when doing 10-12 reps of an exercise. That’s not true at all. In fact, each rep range shown is capable of producing some amount of strength, muscle, and endurance results. However, the objective here is to choose the rep range that is most ideal for your specific goal, because that’s the one that will work best for the results you want.
Oh, and if you’re wondering why there is no rep range that is ideal for “tone” or “definition” or “fat loss” or anything similar, it’s because, metabolic training aside (a topic for another day), there really is no such thing. The whole “high reps makes you toned/defined/ripped/lean/etc.” concept is pure bullshit. I cover this in more detail in my post about muscle tone. The take home message is that, from a training intensity standpoint, these goals all fall into the same category as “muscle” on the chart shown above. The same rep ranges are ideal.
Weight Training Intensity Recommendations So, when it comes to intensity and figuring out how many reps you should do per set, here are the most widely accepted recommendations based on science and real world results… • If your primary goal is increasing strength, then you should mostly train in the lower rep ranges (between 1-8 reps per set) and therefore at a higher intensity. • If your primary goal is building muscle (or anything related to improving the way your body looks), then you should mostly train in the moderate rep ranges (between 5-12 reps per set) and therefore at a moderate intensity. • If your primary goal is improving muscle endurance, then you should mostly train in the higher rep ranges (between 12-20 reps per set) and therefore at a lower intensity.
Two Other Intensity Related Factors Before leaving the subject of weight training intensity, there’s actually two other subjects/questions that are directly influenced by what rep range you end up using. They are: • Determining How Much Weight To Lift Once you know how many reps you’ll be doing per set of an exercise, the next thing you need to determine is how much weight you need to lift for each exercise to end up in that ideal rep range. I explain how to do that here: How Much Weight Should You Lift For Each Exercise? • Training To Failure Another topic directly related to training intensity is training to failure (the point where you can’t complete another rep). The question is, should you train to that point, or should you end a set before reaching that point? I cover this topic right here: Should You Train To Muscle Failure?
What’s Next? Now that you know how many reps per set is most ideal for your goal, the next thing you need to figure out is how many TOTAL reps, sets and exercises you should do per workout, per week and per muscle group. Let’s find out…
5. Circuit Training Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. Planning Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups. The exercise circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body etc. For each circuit I have a set of linoleum squares (6 inches by 6 inches) with an exercise written on each that I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit. You could use plain card or paper and include an explanation as to how to perform the exercise, duration and recovery It is important to conduct a warm up at the start of the session and a col down at the end of the session. The following are examples of exercises that can be used in a circuit training session: • Upper-body • Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up • Core & trunk • Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise • Lower-body • Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat • Total-body • Burpees, Treadmills, Squat thrusts, Skipping Example Circuit Training Sessions 6 Exercises • Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips 8 Exercises • Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest raise Duration • 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise
• 3 to 5 sets with a 3 minute recovery between each set The duration can be based on time (e.g. 30 seconds) or set to half the number of repetitions of the exercise the athlete can complete in 60 seconds of 100% effort. If training is based on the number of repetitions then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of repetitions that can be completed in 60 seconds for each exercise. Training can be based on a four week cycle comprising of an easy week, medium week, hard week and test/recovery week. The workload can be varied by changing the number of exercises, duration, sets or repetitions and recovery time. A selection of upper body, core and trunk, lower body and total body exercises are available on the Circuit Training Exercises page. http://www.brianmac.co.uk/exercise.htm
Example program Identify a circuit of 8 0r 10 exercises so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body, Upper-body, Lower-body, Core & Trunk Exercise Week
Work
Rest
Circuits Number
Rest
1
20 sec 20 sec
2
2 min
2
30 sec 30 sec
2
2 min
3
40 sec 40 sec
2
3 min
4
20 sec 20 sec
3
2 min
5
30 sec 30 sec
3
2 min
6
30 sec 30 sec
4
2 min
7
40 sec 40 sec
3
3 min
8 30 sec 30 sec 3 2 min Complete the circuit training session twice a week with at least 48 hours between each session. If you are carrying out other training on the same day then the circuit session should follow, with a suitable recovery period, the other session. The following is an example circuit of ten exercises. Exercise cards could be made up for each station explaining the exercise, duration and recovery.
Advantages and Disadvantages Advantages of circuit training are: Develops strength and endurance Appropriate form of training for most sports Can be adjusted to suit age, fitness and health of the athlete Exercises are simple enough to make each athlete feel a sense of achievement in completing them • A wide range of exercises to select from which will maintain the athlete's enthusiasm • • • •
Disadvantages of circuit training are: • • • •
Many exercises require specialised equipment - e.g. gym equipment Ample space required to set up the circuit exercises & equipment In general can only be conducted where appropriate facilities/equipment are available Use of additional equipment requires appropriate health and safety monitoring
Stage Training In stage training, the required number of repetitions and sets are performed for each exercise before moving to the next exercise. A rest is allowed between each set (e.g. 30 seconds). The number of repetitions can be based on time (e.g. 20 seconds) or set to one third of the number the athlete can complete in 60 seconds of 100% effort. The number of sets - five to eight.
Training Sessions Anderson (2000) proides some example training sessions.
Basic Endurance Circuit Warm up with 10 to 15 minutes of easy jogging, swimming or cycling, and then perform the following exercises in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry). 1. Run 400 metres at current 5k race pace (if you're a swimmer, swim 100 metres at high intensity; if you're a cyclist pedal for 1600 metres at a high rate of speed) 2. Do 5 chin-ups 3. Complete 36 abdominal crunches 4. Perform 15 squat thrusts with jumps (burpees) 5. Do 15 press-ups 6. Complete 30 body-weight squats (fast) 7. Run 400 metres at 5k pace again (if you're a swimmer or cyclist, see step 1) 8. Do 12 squat and dumbbell presses (with 10-pound dumbbells) 9. Complete 10 feet-elevated press-ups 10.Perform 36 low-back extensions 11.Do 15 bench dips 12.Complete 15 lunges with each leg 13.Run 400 metres at 5k pace again (if you are a swimmer or cyclist, see step 1) 14.Repeat steps 2 to 13 one more time (for two circuits in all), and then cool down with about 15 minutes of light jogging, swimming, or cycling. Once your fitness and strength have increased so much that the above circuit sessions are no longer challenging, you can then move on to a more challenging circuit workout, as follows : Warm up with two miles of easy running, and then perform the following exercises in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry). 1. 2. 3. 4. 5. 6. 7. 8. 9.
Run 400 metres at 5k race pace Complete 8 high bench step ups with jumps Do 6 plyometric press ups Perform 3 series of the 6 way lunge with arm drop Complete 8 reps of the hanging scissors plus double knee raise Do 12 one leg squats with hops Perform 8 prone trunk extensions with arm raises Run 400 metres at 5k race pace Repeat steps 2 to 8 once more (for two circuits in all), and then cool down with 2 miles of easy ambling.
5k Circuit Warm up with two miles of easy running, follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry). 1. 2. 3. 4.
Run 4 x 100 metres at close to top speed, with short recoveries Run 200 metres (or Âź mile) at 5k race pace Complete 20 squat thrusts with jumps (burpees). Do 15 "side sit ups" on your left side and then 15 on your right. To complete a side sit up, lie on your left side with your left leg flexed at the knee and lying under your right leg, which is straight. Let the left side of your upper torso lie relaxed on the ground, and fold your arms over the front of your trunk. Then, slowly raise your torso with a twisting motion so that you end up with your torso upright and perpendicular to the ground, and your chest and face facing forward. Slowly lower your upper torso back to the starting position on the ground (don't let your upper body plummet downward in an uncontrolled manner!) to complete one rep. Complete 15 sit ups with your left side down and then shift over to the right for 15 more. 5. Perform 20 lunges with each leg. Do each lunge from a six inch platform or step, so that the forward, lunging foot undergoes an exaggerated downward acceleration. 6. Run 400 metres at 5k pace. 7. Do 15 feet elevated press ups. 8. Complete 15 one leg squats with your right leg and then 15 more with your left 9. Perform 30 low back extensions with a twisting motion (I, instead of lifting your upper body straight up as you lie flat on the ground with your belly touching earth, your arms at your sides, and your palms on the ground, lift and twist your upper body to the right during the first rep, lift and twist your torso to the left during the second, to the right during the third, hectic. Naturally, you will need to untwist your upper body each time your trunk moves back toward the ground so that your stomach and chest, not your sides, touch the ground. Always do this rhythmically and smoothly, while maintaining good control. 10.Run 400 metres at 5k pace. 11.Carry out 20 bench dips. 12.Hop on your right foot, covering 20 metres as fast as you can; then do the same on your left foot. 13.Complete 15 high bench step ups with each leg. 14.Run 1600 metres at 5k pace 15.Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with 2 miles of light jogging
6. Muscles & Exercises
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