North Surrey Recreation Centre July, 2005

WEIGHT TRAINING I
Energy Systems & Expenditure
Calorie: A unit of heat content or energy. The amount of heat needed to raise 1 gram of water from 14.5 to 15.5 degrees Celsius. 3, 500 Calories = 1 l !at 3 !actors determine which "rimary fuel # fat or car ohydrate # will e used for energy "roduction: 1$ Intensity and Duration of Exercise %igh intensity, low duration e&ercise = Car ohydrates As intensity decreases and duration increases = !at is "rimary, car ohydrates secondary '"articularly at the eginning of the wor(out$ )rolonged e&ercise = Car ohydrates high at first, fat utili*ation increases as wor(out "rogresses

+$ Fitness Status As aero ic fitness status im"ro,es = increase in fat utili*ation

3$ Previous Diet* )re-e,ent diet high in car ohydrate = .ore car ohydrates a,aila le for all wor(loads = Can e&ercise for longer )re-e,ent diet high in fat = /elati,ely more fat is used = !aster to fatigue 0 /ele,ant for athletes, not as crucial for e&ercising for health

Resistance Training and Metabo ism

Metabolism: The com"le& of "hysical and chemical "rocesses occurring within a li,ing cell or organism that are necessary for the maintenance of life. 1n meta olism some su stances are ro(en down to yield energy for ,ital "rocesses while other su stances, necessary for life, are synthesi*ed. The American Heritage Stedman's Medical Dictionary

North Surrey Recreation Centre July, 2005

.eta olism if affected y resistance training in 3 ways: 1$ During t!e "or#$out itse f: .uscle contraction under hea,y loads re2uires energy. The more muscle mass used during a contraction 'e&. Contracting 2uadrice"s ,s. ice"s$, the more significant the change in meta olism.

%& Post "or#$out 'xygen (onsumption) 3umerous factors lead to an increase in o&ygen consum"tion after resistance training. This reflects an increase in meta olism. 4&ygen consum"tion increases after all modes of e&ercise, howe,er, it stays ele,ated for a longer "eriod of time after resistance training.

*& T!e addition of musc e mass) 5trength training stimulates the growth of muscle mass. .ore muscle mass leads to an increase in resting meta olism. 6reater muscle mass leads to higher "ost wor(-out o&ygen consum"tion.