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Exercise
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Contents
Strength training ...... 4 Warm up ...... 4 Exercises ...... 4 Stretching ...... 4 Strength training programs ...... 5 Easy program twice a week...... 5 Program for the beginner or the more experienced ...... 5 A program for the more experienced ...... 7 Sports specific strength training programs ...... 11 Running ...... 11 Football ...... 12 Golf ...... 13 Endurance training ...... 14 Warm up ...... 14 Intensity, duration, frequency ...... 14 Borg scale ...... 15 Stretching ...... 16 Training programs ...... 16
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Strength training
A strength-training program should consist of:
Warm up Exercises Stretching
Warm up Should be at least 10 min and consist of exercising on a low to intermediate load. Exercises: ex. Cycling, Stairmaster, rowing.
Exercises Strength training exercises could be done in several different ways:
Free weights ex dumbbells, barbells. Machines with a set range of motion
The advantages with machines compared with free weights is that they are easier to use and could be built in such a way that they adjust the resistance to the force applied by the person using them. The disadvantage is that they have a set range of motion and they do not activate the muscles that co-ordinate and guide the motion as efficient as free weights.
Stretching Should be performed directly after the training session when the muscles still are warmer than normal. The idea is to stretch the muscle maximal and to keep it in that position for at least 20-30 sec. The purpose is to counteract stiffness in the muscles and thereby decreased motion of the joints. There are some pictures hanging in the gym with descriptions of different stretching exercises. Stretch primarily the muscle groups you have exercised.
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Strength training programs The following programs are for beginners to advanced. The first program is a very simple program that is suitable for all beginners. It consists entirely of exercises in machines and requires a minimum of co-ordination and training experience. But it gives you an all-round training of major muscle groups. The other programs consist of several exercises with free weights (dumbbells, bars etc). The difference between these programs is in the number of exercises per muscle group. The more advanced programs consist of a larger number of exercises and therefore have to be split over several days. Which means that different muscle groups are exercised on different days.
Easy program twice a week
Warm up: cycling, rowing or Stairmaster. Exercise in machine number: 8, 21, 10, 11, 12 and 14. Do three sets with 12 repetitions in each. Stretching
Obs! Make sure to keep your back straight when using the back extension machine (number: 10).
Program for the beginner or the more experienced Exercise 3 days per week ex Monday, Wednesday and Friday. Resting days on Tuesday, Thursday, Saturday and Sunday. One to four exercises per muscle group and 3 sets with 8-12 repetitions for each muscle group.
Warm up Cycling, rowing or Stairmaster.
Legs Squats with the barbell or the Smith machine (nr.17). Leg extension
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Leg curl Calf raises
Chest Bench press with barbell or machine No. 21. Inclined dumbellpress.
Back Lateral pull-down in front of chest Seated cable-row with v-handle.
Shoulders Dumbbell lateral raises or machine No 14. Dumbbell presses.
Triceps Pushdown Pullover triceps press
Biceps Barbell curl Seated dumbbell curl
Stomach Crunches (machine No. 12).
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A program for the more experienced
Exercise 4 days per week ex Monday, Tuesday, Thursday and Friday. Resting days on Wednesday, Saturday and Sunday. One day is dedicated to exercising the upper part of the body and one day is dedicated to the lower part. Two to five exercises per muscle group and 3 sets with 8-12 repetitions for each muscle group. This program consists of more exercises per muscle group than program No1.
Monday and Thursday
Warm up Cycling, rowing or Stairmaster
Shoulders Dumbbell rotator cuff Military press or machine No 4 Dumbbell lateral raises or machine No 14
Chest Inclined bench press Dumbbell press Cable crossover
Biceps Barbell curl Seated dumbbell curl Concentrated curl
Triceps Pullover triceps press Push down
Back T-bar rowing Chin-up
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Dumbbell rowing or machine No 11
Tuesday and Friday
Warm up Cycling, rowing or Stairmaster
Legs Squats with the barbell or the Smith machine (No.17). Leg extension Leg curl Seated calf raises Standing calf raises
Stomach Crunches (machine No. 12). Diagonal crunches (machine No 13).
A program for the more advanced This program consists of training for three days in a row and resting on the fourth day. It is called a “3-1-3”-split and is very common when dividing strength training programs. This means that you get a full body workout after three days and that each muscle group is exercised every fourth day. Two to four sets with 6-12 repetitions for each muscle group. The legs are exercised on day two, which means that the muscle groups in the upper body rests between day one and three.
Day 1
Warm up Cycling, rowing or Stairmaster
Chest Inclined dumbbell press Bench press
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Cable crossover
Shoulders Dumbbell rotator cuff Military press or machine No 4 Dumbbell lateral raises or machine No 14
Day 2
Warm up Cycling, rowing or Stairmaster
Legs Squats with the barbell or the Smith machine (No.17). Leg extension Seated leg curl Seated calf raises Standing calf raises
Stomach Crunches (machine No. 12). Hip-ups Diagonal crunches (machine No 13).
Day 3
Warm up Cycling, rowing or Stairmaster
Back T-bar rowing Chin-up Lateral pull-down in front of chest
Biceps Barbell curl Seated dumbbell curl Concentrated dumbbell curl
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Triceps Close grip bench-press Dumbbell kick-back Rope extension
A few hints when you do more advanced strength training:
Introduce new exercises in to your program from time to time. Alternate periods with heavy training (1 month with 6-12 reps/set) with periods with lighter training (1 month 12 or more reps/set). Always put heavy exercises that require maximum concentration first in your program. Endurance training should always be performed after the finished strength training program or on different days. The intake of proteins and carbohydrates should take place as soon as possible after the finished strength training program (< 60minutes). Newer avoid exercising “boring”/underdeveloped muscle groups (could lead to injuries and muscle imbalance). During periods of heavy exercise, the resting periods between exercising the same muscle group has to be up to one week.
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Sports specific strength training programs
Running It is important to exercise muscles surrounding the hip, knee and ankle to prevent injuries. Strength in the back, shoulders and stomach is also important for a better posture and running technique. Exercise program Exercise three times a week. During the competition season two times a week. Do not forget to warm up before exercising and to stretch afterwards.
Legs Squats with the barbell or the Smith machine (No.17), 3 set with 10-12 repetitions Leg extension, 3 set with 10-12 repetitions Leg curl, 3 set with 10-12 repetitions Seated calf raises, 2 set with 10-12 repetitions Standing calf raises, 2 set with 10-12 repetitions
Chest/back Dumbbell press, 2 set with 10-12 repetitions Long cable pulley rows, 2 set with 10-12 repetitions
Shoulders Upright rowing with a barbell, 2 set with 8-10 repetitions
Triceps/biceps Push down, 2 set with 10-12 repetitions Cable curl, 2 set with 10-12 repetitions
Stomach Crunches, 3 set with a maximum number of repetitions
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Football
It is important to exercise muscles in the leg, back, chest and neck to prevent injuries. Football players often have tight hamstring and adductor muscles in the legs – stretching is very important!
Exercise program Exercise three times a week. Do not strength train less than 2 days before a game. During the competition season two times a week. Do not forget to warm up before exercising and to stretch afterwards.
Legs Squats with the barbell or the Smith machine (No.17), 3 set with 10-12 repetitions Leg extension, 2 set with 12-15 repetitions Leg curl, 2 set with 12-15 repetitions Adductor exercise (inside of the leg), 2 set with 12-15 repetitions Standing calf raises
Triceps Pullover triceps press, 3 set with 15-20 repetitions Back T-bar rowing, 2 set with 12-15 repetitions Chins, 2 set with 10-12 repetitions Shoulders Upright rowing with a barbell, 2 set with 8-10 repetitions Stomach Crunches, 3 set with a maximum number of repetitions
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Golf
It is important to exercise shoulders and hips to prevent injuries.
Exercise program Exercise twice a week. Do not forget to warm up before exercising and to stretch afterwards.
Stomach Crunches, 1 set with 10-25 repetitions Rotator machine, 1 set with 20-30 repetitions Lateral raises with a dumbbell, 1 set with 15-30 repetitions Back Belly back or back extension machine, 2 set with 12-15 repetitions
Shoulders Upright rowing with a barbell, 2 set with 8-10 repetitions Triceps Cable push down, 2 set with 12-15 repetitions Forearm Seated forearm curl, 1 set with 15-20 repetitions Seated reverse curl, 1 set with 15-20 repetitions
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Endurance training
An aerobic fitness program should consist of: Warm-up Physical activity that develop cardiovascular endurance Stretching
Warm up Should be at least 10 min and consist of exercising on a low to intermediate load. The goal is to raise the body temperature to increase work capacity and minimize the risk of injuries. Exercises: ex. Cycling, Stairmaster, rowing, treadmill.
Intensity, duration, frequency The general definition of the expression fitness training is exercise with the goal to improve the ability to supply the working muscles with oxygen and the efficient use of energy rich compounds such as carbohydrates and fat. If the work continues for more than 2 minutes The above mentioned abilities will determine the work capacity.
Effective aerobic exercise is based on improving the cardiovascular capacity. One of the most important factors in this context is the stroke volume of the heart. Maximum stroke volume capacity of the heart is attained when working at about 60%of maximum work capacity. To be sure of an improvement of the stroke volume and pump capacity of the heart it is therefore recommended to exercise at 60% of maximum work capacity or higher.
A good measurement of exercise intensity is pulse monitoring. A simple method is to use the Borg scale (the scale below). The numbers are the pulse of a 20-year-old person.
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Borg scale
6 7 Very, very light 8 9 Very light 10 11 Fairly light 12 13 Somewhat hard 14 15 Hard 16 17 Very hard 18 19 Very, very hard 20
An average 20-year-old should have a pulse of 120 strokes per minute when working at 60% of maximum working capacity. According to the Borg scale the perceived rate of exertion should then be between fairly light to somewhat hard. The perceived rate of exertion applies also to older people but the number does not necessarily correspond to the actual pulse level. This is because the older you get the lower the maximum pulse rate becomes and of course the maximum working capacity.
A more precise way to calculate training heart rate is to use the Karvonen method. According to this method the pulse at 60% of maximum working capacity is calculated as follows: resting pulse + 0.6(maximum heart frequency – resting pulse) An estimated value of the maximum heartfrequency is 220 – age.
The greatest return for time invested is achieved when exercising with the right intensity for about 20-30 minutes.
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Research studies show that an optimal exercise frequency is about 3 to 5 times per week.
Stretching Should be performed directly after the training session when the muscles still are warmer than normal. The idea is to stretch the muscle maximal and to keep it in that position for at least 20-30 sec. The purpose is to counteract stiffness in the muscles and thereby decreased motion of the joints. There is a special section about stretching on the web site. There are also some pictures hanging in the gym with descriptions of different stretching exercises. Stretch primarily the muscle groups you have exercised.
Training programs (choose an activity that activates large muscle groups and the cardiovascular system)
A program for the beginner or untrained Goal Minutes each time Times per week Level of exertion Better stamina 15-40 min. 2-4 times Fairly light to somewhat hard
A program for the person with average aerobic capacity Goal Minutes each Times per week Level of exertion time Preserve 20-40 min. 2-3 times Fairly light to somewhat endurance hard Improve 30-60 min. 2-4 times Somewhat hard to hard endurance
A program for the well-trained Goal Minutes each Times per Level of exertion time week Better stamina 30-90 min. 3-5 times Somewhat hard to very hard