programming for weight loss

IES Lecture 2 v4.0 13/07/2020

Copyright FIT College 2020 1

Programming for Weight LossLecture 2

What you will learn

This session will teach you about:• Steady-state cardio programming for weight loss• High intensity interval training programming for weight loss• Metabolic resistance training programming for weight loss• Resistance training for programming weight loss• Energy systems• Outdoor training: environmental sustainability

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Maximising weight loss

• The obesity epidemic won’t change overnight, and due to its complex nature, most people that are obese or overweight won’t need very advanced training programs

• This is why you need to first look at the ‘training status’ of the client, or their ‘level of development’ so to speak

• The less training experience, the more basic the approach must be


• Therefore, a gradual and basic approach to training will provide the most benefits

• Imagine trying to tell someone who has never exercised before that they now need to strictly follow this activity plan with the following minimum expectations every week:

• 3-4 resistance sessions• 2-3 cardio sessions• 2+ stretching/flexibility sessions

• Again, the odds of someone being able to follow this for any period of time would be extremely small

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• When it comes to weight loss, its best to use a four-pronged approach

• Steady-state cardio training • Interval training (high intensity interval training)• Metabolic conditioning• Resistance training

Steady-state Cardio

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Steady-state cardio

• If you have read any magazines lately on the best type of cardio training for weight loss, you've likely come to one rock-solid conclusion: to drop kilos fast, high-intensity interval training (HIIT) is freaking amazing

• So, knowing this, you will probably set out on a mission to have your clients do nothing but HIIT workouts

• After all, if your clients are looking to drop kilos and keep fat levels to a minimum, then HIIT workouts are the way forward

• But is this really the course to follow? Is HIIT always the best type of cardio?

Steady-state cardio

• While HIIT is all the rage for weight loss don’t forget about steady-state cardio

• Steady-state cardio workouts (a long walk or a jog or cycling session etc.) involve continuous, low to medium intensity physical activity for a specific duration

• Slow and steady does not always win the race, but it has its place along the way

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Steady-state cardio

• Important - clients will still burn kilojoules doing steady-state cardio

• If a client is someone who leads a somewhat sedentary lifestyle - and usually goes from lying in bed to sitting at work to sitting on the couch - adding in some form of daily cardio is a clever idea

• This type of person may not ready for HIIT. So it's OK to scale things down a bit

Steady-state cardio

• While they won't get the same post-workout kilojoule burn as they would with HIIT session, they still burn a decent number of kilojoules

• They all add up in the end

• For example, thirty minutes of jogging can burn almost 1255 kilojoules. If a person does this a few times a week, they could lose almost one kilo extra per month

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Steady-state cardio

• Don’t forget steady-state cardio is also a great active recovery tool

• Using steady-state cardio as an active recovery method can help with the removal of metabolic waste products (lactic acid) from a client’s muscles

• It also allows your client to get in some extra activity and burn some more kilojoules on days when they are too tired and sore to do high intensity sessions

Steady-state cardio

• Consider the important role of enjoyment in exercise. Are clients genuinely going to keep up with workouts if they dread doing them?

• The more a client looks forward to exercising the more likely they are to make it routine

• This isn't to say they should never do an exercise that doesn't top their list of favourites, but if they loathe every second of a training session and there are other choices, think about changing things up

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Steady-state cardio: programming

• If a client is a beginner and you are looking to develop a cardio program for them, start with 10-15 minutes of steady-state cardio at an RPE of 3-4, one to two times a week

• As their fitness improves, increase their training to a 20-minute steady-state cardio routine, eventually going up to 30 to 90 minutes etc.

• Intermediate and advanced clients should aim for an RPE of 5-6 and engage in steady-state cardio three to five times a week

Steady-state cardio: programming

• The type of steady-state cardio program will ultimately depend on a client’s goal

• It is easy to develop a steady-state cardio program, as there are so many activities to pick from:

• Jogging/running• Walking • Jump rope• Cycling• Rowing• Skating/rollerblading• Elliptical/cross-trainer• Stepper/stairs• Dancing

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High Intensity Interval Training

High intensity interval training

• High intensity interval training is the hot ticket in the fitness industry currently and has become the most fashionable way to shred fat in the gym

• The basic framework of HIIT is always the same• Brief, all-out work periods, separated by rest periods that most

people wish were just a little longer

• HIITs’ shorter, more intense workouts aim to maximise results while minimising the amount of time people have to spend working out

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Designing HIIT programs

• The duration of the work and rest phases and number of rounds will depend on a clients fitness level and training goals

• Intensity:• Work:rest ratio 1:1 (30 seconds on, 30 seconds off) to 1:4 or more• Often 15 seconds - 5 minutes• Work >80% of maximal heart rate (hard to very hard)• RPE 8+

• When starting a HIIT program, use work:rest ratios with longer rest phases than work phases

• For example, a 1:3 or 1:4 ratio would be a good starting point


• As a client’s fitness level improves, you can increase the work:rest ratio and aim for a 1:2 ratio then 1:1 ratio

• Over time, you will be able to extend the work time for longer than the rest time

• Ratios of 2:1 or 3:1 • A ratio of 2:1 is what a Tabata looks like; 20-seconds of work with 10-

seconds of recovery• These shorter recovery periods are best suited for very

conditioned individuals• Note: the longer the work duration of the interval the easier you

will need to make the intensity

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Work:rest ratio progression example

Weeks 1-3 1:3 work:rest ratio

Week 1 15 seconds work 45 seconds rest












• Frequency• 1-3 times per week

• Number of rounds• 1-10• As a general rule, start with a low number so people can go as hard

as possible. As it starts to become easier, add a round or two, but you may have to drop the RPE slightly

• Duration of a HIIT session (the million-dollar question)• There is research that says that all you need is 7 minutes. But there

is also research that supports 60 minutes • Optimal 30-40 minutes

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• Type• There are no hard and fast rules when it comes to the type of

exercises used in a HIIT program• HIIT can be done with bodyweight, cycling, running etc., just as

long as a person can do it at a high intensity• You can include several different exercises in the HIIT session, or

stick to two or three• Sticking with two or three exercise makes it easy to hit time targets

because there is no switching of exercise equipment during the rest periods

• Doing a circuit containing a variety of moves means that different muscle groups can be targeted during the session

HIIT sessions examples

• Jump rope HIIT session• Mountain climbers

• Reps: 45• Push-ups

• Reps: 20-30• Plank

• Duration: 1 minute• Jump rope

• Duration: 1 minute• Four rounds• Rest for 60 seconds at the end of each round

• Battle ropes HIIT session• 15 seconds of alternating arm waves: 5 seconds of double-arm waves• 60 seconds rest• Eight rounds

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• Lower body HIIT session• Jump lunge

• Work 20 seconds: rest 10 seconds• High knees

• Work 20 seconds: rest 10 seconds• Jump squat

• Work 20 seconds: rest 40 seconds• Eight rounds

• 6 moves in 6 minutes HIIT session• 30 seconds of work, 30 seconds of rest• Four rounds• Rest for 60 seconds at the end of each round• Exercises

• Running on the spot• Reverse lunges - alternating sides• Mountain climbers• Squat • Skaters• Straight arm plank hold


• After a warm-up, work sets might also look like this:• 400-metre sprints: 2-4 sets, 2-5 minute rest between sets• High step-ups: 45-75 sec, 4-6 rounds, 1-2 minute rest• 40-60 metre sprint: 5-10 sprints, 90 seconds to 2-minute rest• Hill sprints (short <50m): 5-10 sprints, 90 seconds to 2 minutes

rest• Rower 100-metre sprints: 6-8 reps, 10-sec rest, 2 sets, 90

seconds to 2-minute rest• Sprints: 30-second sprint, 30 seconds active rest (walk or jog),

repeat 7 more times (8 rounds total)

• There are numerous ways to implement HIIT into a client’s program. Experiment and find out which style of HIIT is best for them

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Metabolic Resistance Training for Weight Loss

Metabolic resistance training

• Metabolic resistance training is a hybrid of cardiovascular and resistance training

• Lifting weights in a cardio fashion

• MRT entails doing a series of exercises back to back, at a high-intensity, with minimal rest periods

• Sound familiar?

• It packs a double-punch of aerobic and anaerobic work. The workouts are quicker but much more concentrated than a typical cardio or resistance training workout

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• The essence of MRT is to pack more exercise into less time

• This is best achieved by employing higher repetitions with minimal rest between sets

• The key to optimising results is to train at maximal or near-maximal levels of effort

• RPE of 8-10

• MRT can come in the form of supersets, giant sets, combo sets and circuit training

• Circuit training being the most popular form


• MRT should be a total-body routine that works all the major muscles each session

• Since the metabolic cost of an exercise relates directly to the amount of muscle worked, incorporate multi-joint (compound) exercises (squats, rows etc.) whenever possible

• Involve more muscle, and you expend more energy• Reserve single-joint exercises for the arms

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• For example, an upper body, lower body and core MRT circuit:

• Push-ups• Goblet squats • Woodchops • Bent over rows• Dumbbell walking lunges• Renegade row

• As you can see, each exercise is working multiple muscle groups, but there is a small amount of recovery by switching up which muscle group is working


• Repetitions should be performed at a moderately fast tempo, particularly on the concentric portion of the movement

• Aim to perform concentric lifts explosively without sacrificing technique

• Eccentric reps should be performed slower• A tempo of 2-3 seconds is recommended

• MRT can be performed on three, non-consecutive days per week (i.e. Monday, Wednesday, Friday) to allow for adequate recuperation

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• Although MRT is a great training routine for weight loss, logistically, it is not always feasible

• Anyone who has tried MRT in the gym knows how frustrated people can be when you hog up multiple machines and stations

• Also, people will jump in on a machine, thinking that you're done because you moved on to the next exercise in the circuit


• To get around this, however, simply employ a "mini-circuit"

• Rather than hog up multiple machine and stations, and be interrupted by interlopers, your clients can stay at one or two stations and use one or two pieces of equipment

• Using mini-circuits gives the powerful weight loss effect of MRT without the logistical nightmare of procuring and securing multiple exercise stations and equipment

• A typical exercise combination is a lower-body exercise, such as the squat, coupled with an upper-body exercise, like push-ups

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MRT examples

Order Exercise Sets Reps Tempo Rest

A1 Squat to press 2 10 2020 0

A2 Bent over row 2 10 2020 0

A3 Skipping 2 30 seconds - 0

A4 Bike sprint 2 10 seconds - 60-120 seconds


A1 Jump squat 4 20 10*0 0

A2 Close grip push-up 4 15 2020 0

A3 DB front squat 4 20 2020 40

B1 Walking lunges 4 30 1010 0

B2 Mountain climbers 4 30 1010 0

B3 Skipping 4 2 minutes - 40 seconds

MRT examples


A1 Squat to Press 3 6 - 8 2010 0

A2 RDL + Bent over row 3 6 - 8 2020 0

A3 Bodyweight squat 3 20 3020 20 to 40 seconds


A1 Chin-ups 3 30 seconds 2020 0

A2 Push-ups 3 30 seconds 2010 0

A3 Jump squats 3 30 seconds 10*0 0

A4 Mountain climbers 3 30 seconds 1010 20 to 40 seconds

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Resistance Training for Weight Loss

Resistance training

• Today, the demand for maximal results in minimal time has driven people to search for other effective and efficient ways to lose weight

• In addition to HIIT, resistance training in its many forms has been recognised for its effectiveness in promoting weight loss

• The fitness industry has responded to this by offering a variety of resistance training methods and protocols for people seeking to lose weight while still increasing overall resistance and vitality

• Of course, every method, protocol etc. claims to be a “weight loss miracle,” promising maximal results in minimal time

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Resistance training

• To help a client sort through the gimmicks and supposed fitness gurus and determine which training protocols are really the BEST for weight loss you need an understanding of how the body’s physiological systems respond and adapt to different resistance training protocols

• Resistance training facilitates weight loss in a few different ways. For one, resistance training promotes the formation of more lean muscle mass

• Greater amounts of lean muscle mass require an increased demand for energy expenditure, both during exercise and at rest

• In simple terms, people who have more lean muscle mass will burn more kilojoules throughout the day

Resistance training

• Resistance training, along with HIIT, increases the amount of oxygen the body needs to recover after exercise

• EPOC: the physiological phenomenon that increases the net kilojoule expenditure after a workout

• Furthermore, the hormonal environment created by intense resistance training is favourable for muscle formation and fat utilisation

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Resistance training

• Nearly every resistance training program aimed at weight loss attempts to increase lean muscle mass and EPOC, while still creating a favourable hormonal environment to burn fat

• Different training methods aim to manipulate training variables, such as exercises, training volume and intensity, to persuade the body to continue to build muscle and burn fat

• Nearly every resistance training program will be effective in the short-term for decreasing body fat (assuming proper nutrition is observed)

• For a program to continually be effective, it’s important to understand how modifying the training variables can impact weight loss

Exercises for weight loss

• Effective training starts with picking the right exercises

• The best exercises for weight loss are the best exercises for almost any goal

• The big, hard compound movements are the ones you should be doing

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Why?• Compound movements provide the hormonal, neural, and

cellular adaptations needed for muscle growth and to maintain lean body mass, while simultaneously ramping up kilojoule expenditure

• Compound movements allow you to go heavy and work multiple large muscle groups at once, which in turn makes for more efficient training

Not all exercises are created equal

• Isolation exercises won’t burn kilojoules in the same way that full-body, compound movements will

• Without question, the following exercises should form the foundation of a program for weight loss:

• Lunges (all variations)• Step-ups• Squat variations• Upper body pulling (chin-up, rows)• Upper body pushing (bench press, dips, overhead press, push-ups)

• Do any of these exercises sound familiar?• Beginner programs from Cert III

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• Aim to keep the exercises used in a program fairly consistent within a training “block” (period of training with a specific goal)

• exercises can vary between training blocks, but you don’t need to change everything

• For example, include goblet squats during a program for 12 weeks, and then switch to another squat or lower-body exercise variation (front squat, lunge, etc.) for another block of time

Mix it up: hit it heavy

• Lifting heavier weights as opposed to light weights creates a longer and more profound EPOC effect

• Important - As long as the client can maintain good form throughout each exercise, going heavy is the way to go for greater EPOC

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Mix it up: hit it heavy

• Lower repetition ranges (6-10 reps)/heavy weight workouts burn more kilojoules during the workout because of greater exertion

• Use compound exercises that recruit the most muscle mass possible and allow you to lift heavier weights and release muscle-building and fat-burning hormones

Mix it up: hit it light and speed it up

• High reps (15+) with lower weight have their place and are beneficial for weight loss for several reasons:

• The increased lactate from high-rep training supports natural human growth hormone (HGH) output which is a key hormone for losing fat

• Slow-twitch fibres recover faster between sets than fast-twitch fibres• This will make it possible for adherence to using shorter rest intervals, and

keep the heart rate up throughout the workout: hence burning more fat

• The same concept of using compound exercises as in heavy weight workouts also applies to the lower weight, high-rep workouts

• The same exercises can be applied, but the weight needs to be adjusted to allow for more sets and reps

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Mix it up: double up

• Training muscles (movements) twice a week benefits from more-frequent training

• The first workout in the week could emphasise heavier weights and fewer reps while the second workout in the week could focus on moderate weight and higher reps

Mix it up: keep it short

• When designing training programs for weight loss, it's important to remember that clients could be starting each workout in an energy deficit created by their diet

• Each workout is intended to increase that deficit to the greatest degree possible without killing them

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Mix it up: keep it short

• Long training sessions (anything over 45 minutes) are often unsuitable to weight loss programs

• Given the reduced kilojoules eaten and the structure of the workouts, you'd create a recipe for overtraining, injury and plateau (flattening of benefits)

• Also, the level of performance drop-off is high enough towards the end of 45-minute sessions that adding in extra time is essentially pointless

• Unless clients have an extraordinarily high work capacity (in which case, why are they overweight and in need of radical programming?), 30-40 minutes is enough

Mix it up: make it frequent

• If clients want to lose fat fast, they will need to do the work and do it often:

• This is a mix of volume and frequency • Clients will often start an exercise program doing no more than 2-3

sessions per week, then increase it to 3-4 when they are comfortable

• It's more effective to spread activity over a greater period, e.g. training twice per day (while still allowing for rest):

• However, training twice per day is not possible for most clients

• The high level of frequency ensures a consistently elevated metabolic rate, a tremendous and constant surge of EPOC and the resultant boost in the rate of energy expenditure that accompanies those things

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Get stronger

• If the goal is weight loss, the aim should be to burn as much fuel as possible – safely and within reason

• To do this, the body needs to be as fuel inefficient as possible

• One of the huge problems with steady-state cardio for weight loss is that the more you do, the better you get at it, and thus the more fuel-efficient you become

• With resistance training the opposite is true

Get stronger

• The better you get at resistance training, the more weight you can lift and the more it takes out of you

• Spending some of the training time getting stronger allows all of the other forms of training (e.g. HIIT and MRT) to be at a higher/faster level and this makes them even more effective for getting rid of unwanted body fat

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Mix it up: get outside

• As humans, we are made to be outdoors

• While it's not always practical to haul a bench press or leg-press machines outside, look to do something physical outside

• Run sprints at the track, find a hill and do sprints• Play (not watch) an intensely physical sport• Outdoor recreation• Hike, mountain bike, rock climb

• While these activities not only burn a few extra kilojoules, they are also fun, reduce stress, and allow your client to enjoy the benefits of the finely conditioned machine they are building in the gym

Resistance training example

Order Exercise Sets Repetitions Tempo Rest (seconds)

A1 BB squat 5 10 3010 10

A2 Seated row 5 10 3010 45

B1DB walking

lunges4 20 2010 10

B2 Bench press 4 10 3010 45

C1 DB Step-up 4 15 2010 10

C2Back

extension4 10 2 minutes 45

D1 Bike sprints 6 minutes 30 second sprint – 30 seconds slow

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The Bottom Line


• What’s the take-home message? If a client wants to maximise weight loss from cardio, they need to up the intensity

• High intensity interval training and metabolic resistance training are excellent to ramp up fat burning

• Forget the fat-burning zone

• Clients will reap the rewards long after they stop exercising

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Is it that easy?

Sorry, but no…• Sure, if you keep the variable time as a constant, like 30

minutes of exercise, resistance training burns more kilojoules than high intensity interval training, which burns more kilojoules than straight cardio

• However, due to the stressful nature of resistance training and HIIT, clients can only do those activities for 20-40 minutes

Is it that easy?

Sorry, but no…• Steady-state cardio is less stressful on the body, so you can go

for longer periods, and do it again the next day (provided your body is in shape and recovered)

• Essentially, because a client can only do so much HIIT or resistance training, they can only burn so many kilojoules before their body wears out

• If time isn’t a factor, and they don’t mind spending more time in the gym daily, they can burn way more kilojoules doing steady-cardio than with just 30 minutes of weight training

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The take away

• Losing weight shouldn’t be complicated

• When deciding which program, paradigm or brand of cardio or resistance training to help your clients lose fat remember that no single approach works forever

• The best programs continue to change and grow as the body changes and grows

Energy Systems

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Energy systems

• We have three energy systems that work in the body to provide energy

• The ATP-PC system, or alactic system• The anaerobic lactate system, or glycolytic system• The aerobic system

• Here’s a brief overview of what you learnt in Cert III:• ATP (Adenosine triphosphate) is the only energy source for all bodily

functions and movements• When ATP is used for energy production, it must be replenished• The body can replenish ATP aerobically or anaerobically• The aerobic system replenishes ATP with the presence of oxygen• The alactic and lactic systems replenish ATP without the presence of

oxygen• All three energy systems work cohesively

• No energy system is more important than the other

Energy systems

• In terms of working timeframes, we’re looking at:• ATP-PC = activities < 30 seconds• Lactate = activities lasting approximately 30 seconds – 3 minutes• Aerobic = >3 minutes

Energy

Anaerobic

ATP-PC<30 seconds

Lactate30 seconds – 3 minutes

Aerobic>3 minutes

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The ATP-PC energy system

• ATP-PC energy system - high power/short duration

• ATP and phosphocreatine (PC) compose the ATP-PC system

• ATP is stored in all cells, particularly muscles and replenished via phosphocreatine breakdown

• The ATP-PC system can provide a lot of energy quickly but only for immediate and short (12 seconds + or -) maximum intensity efforts

The ATP-PC energy system

• During the first few seconds of any activity, stored ATP supplies the energy; however, you can only use it once, and it needs recovery time to restore the storage

• For a few more seconds beyond that, PC cushions the decline of ATP until there is a shift to another energy system

• Once the phosphocreatine stores are depleted, it can take as long as five minutes to restore them to their resting levels

• Examples of exercises that focus primarily on the ATP-PC system:

• Lifting a heavyweight for one or four repetitions• Sprinting super fast for between 50-100 metres

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The lactate system

• After the ATP-PC system runs its course next in line is the lactic acid system or glycolytic system

• This system breaks down carbohydrate without oxygen to produce energy. These carbohydrates circulate in the blood as glucose or are stored as glycogen in the muscles

• Carbohydrate > sugar > glucose > glycogen > ATP• The process of glycolysis

• While this produces ATP at a fast rate and can produce a lot of ATP, it also produces lactic acid in the process

• Lactic acid comes from the breakdown of the glucose

The lactate system

• The lactic acid system lasts between 30 seconds and 3 minutes depending on the intensity

• The less intense the activity, the longer it will last because it will be producing lactic acid at a slower rate at the lower intensity levels

• If the intensity continues, there is a point where lactate is produced in greater amounts than it can be removed

• When this happens, we are unable to sustain the intensity of exercise and must either cease exercise or reduce the intensity

• This is why we can only work at a high intensity for short periods

• Lactate is not a waste product but is an important part of anaerobic and aerobic metabolism

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The lactate system

• Note: lactate is not a waste product but is an important part of both anaerobic and aerobic metabolism

• If lactate wasn’t formed, we wouldn’t be able to work at high intensity for nearly as long as we can

• Once lactate is removed from the muscle, it is carried to surrounding muscles that have oxygen available and to the liver where it goes through various chemical reactions that ultimately convert it back to glucose > glycogen for further glycolysis and energy production via the aerobic system

• Sounds like a friend to us

The lactate system

• Examples of exercises that focus primarily on the lactate system:

• 1 set x 12 repetitions of any resistance exercise performed with a 2020 tempo

• Circuit class with 45 seconds on each station and 15 seconds rest• Running as fast as you can for 400 metres• Swimming as fast as you can for either 50 metres or 100 metres

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The aerobic system

• The aerobic energy system is the most complex of the three-system using oxygen to create the all-important ATP

• The aerobic system accesses a massive store of virtually unlimited energy. The aerobic energy system utilises carbohydrates, fats and if exercise continues long enough –protein for synthesising ATP for energy

• ATP in this system can be produced in three ways. Each of these involves complex chemical reactions (which is why ATP production is much slower)

• Aerobic glycolysis (slow glycolysis)• Krebs cycle (also known as the citric acid cycle)• Electron transport chain

The aerobic system

• The aerobic system by itself is used primarily during complete rest and low-moderate intensity endurance activities

• Examples of exercises that would be aerobic:• 30 minutes low-moderate intensity cycling, swimming, walking or

jogging without a change in intensity• Run of two minutes at a moderate intensity, followed by two

minutes at low intensity (active recovery) repeated for 30 minutes.

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The energy systems in action

• The three energy systems work together continuously, and each system is never shut off or ceases to contribute to the production of ATP

• All energy systems are available and "turn on" at the outset of any activity

• Depending on the nature of the task, and the demands of the body, one system may work or contribute more than the other

• What determines whether one (or two) energy systems are relied upon? The effort required!!!

• Duration and intensity are the two variables that will determine which system is most active at any given time


• When exercise begins, energy will come from the anaerobic energy systems, the initial 12 seconds + or - are almost exclusively through the ATP-PC system

• As exercise continues the anaerobic systems become depleted (due to the limited stores of ATP, PC and glycogen) and the aerobic system becomes increasingly dominant

• The higher the intensity of the exercise or the heavier the load, the quicker the anaerobic systems will be depleted

• The human body cannot sustain efforts at a high intensity or workload

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• For exercise to continue, once the anaerobic systems have become significantly depleted the intensity of exercise needs to drop to a level that allows the aerobic system to provide enough energy

• Exercises that last longer than 3 minutes begin to use more of the aerobic energy system

ImmediateAnaerobic ATP-PC

Long TermAerobic

Short TermAnaerobic lactic


Duration Intensity Primary energy system

0 – 6 seconds Very high ATP-PC

6 – 30 seconds HighATP-PC and

Anaerobic Lactate

30 seconds – 2 minutes Moderate – High Anaerobic Lactate

2 – 3 minutes ModerateAnaerobic Lactate and

Aerobic

>3 minutes Low Aerobic

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Aerobic or anaerobic?

• High intensity interval training or any other type of interval training will work both the aerobic and anaerobic energy systems

• With a high intensity session, you are alternating between both the aerobic and anaerobic system

• Typically you would go hard for a short period of high intensity exercise followed by a recovery period of lower intensity

Aerobic or anaerobic?

• During the high-intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity

• Remember, anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, there will be an oxygen debt, and it is during the recovery phase that the heart and lungs work together to "payback" this oxygen debt and break down the lactic acid

• It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy

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To recap

• High intensity exercises (HIIT, sprinting, etc.) rely primarily on the ATP-PC (anaerobic) energy system and the lactate energy system (anaerobic). As the duration of exercises increases, the intensity must decrease, thus slowly sliding down the spectrum to the aerobic energy system

• Aerobic energy system deals with the longer endurance energy needs

• ATP-PC system covers all the super short bursts (HIIT, sprinting, etc.)

• The lactic acid energy system deals with everything in-between

Outdoor Training: Environmental Sustainability

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What is sustainable work practice?

• Environmental sustainability is defined as “the quality of not being harmful to the environment or depleting natural resources, and thereby supporting long-term ecological balance”

• Sustainable workplace practices can be roughly defined as those that achieve the following:

• Minimise damage to the environment• Reduce resource wastage

• Socially sustainable practices are those that meet the needs of the community as well as supporting future generations to maintain a healthy community

Outdoor training

• One of the most significant recent growth areas in the fitness industry has been the emergence of services offered in an outdoor setting

• These services have expanded to provide a larger range of exercise options, in a variety of settings and for a broader range of clientele

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Outdoor training services

• Outdoor training services include:• One on one training • Boxing for fitness• Cross training• Organised aerobics or group exercise sessions

• Circuit or HIIT• Bootcamp

• Adventure activities• Yogi, Tai chi or similar classes• Sport-specific training, e.g. soccer• Event training, e.g. triathlon• Walking, jogging, biking, swimming or hiking

Outdoor settings

• The outdoor training guidelines apply to all fitness services that are conducted in an outdoor environment

• An outdoor setting can be defined as an open space that may be used for various purposes

• Outdoor settings vary in size, form and are dynamic, flexible and unpredictable environments e.g.

• Parks and gardens• Nature reserves• Private land• Fitness facility grounds • School grounds• Beaches• Pavilions • Sportsgrounds• Car parks• Roads

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Using public spaces

• The demand for public spaces for outdoor training by personal trainers and fitness groups is growing fast

• Considerations for training outside include:• Qualifications

• Are you appropriately qualified• Includes First Aid and CPR

• Is a blue card or working with children check required• Registration

• Are you registered with Fitness Australia • Insurance

• Do you have sufficient public liability and professional indemnity • Local council requirements

• Policies, fees and permits• Equity of access

• Will there be a conflict with regular users• What are the environmental impacts• Will activities interrupt access to public areas

Using public spaces

• Considerations for training outside include:• Group size, trainer participant ratios

• Specific to local council regulation• Group participant number must allow for appropriate supervision • Other variables that may influence group size:

• The setting and space• The complexity of the activities• Equipment selection• Individual participant health status

• Times of use and allocated sessions• Are there time restrictions

• Noise pollution• Will activities create offensive noise

• Lighting • Will there be a potential risk of collision or the safe use of small objects

• Business signage• Is written permission required

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Public spaces: restricted areas

• As mentioned earlier, personal trainers or commercial outdoor fitness training operator cannot start commercial outdoor fitness training sessions in an open space until they have consent (allocation permit)

• Allocation permits will often not allow outdoor training to be conducted in areas of cultural, environmental or natural significance

• Check local council conditions of use policy for exclusions

• Specific restricted areas can include, but are not limited to:• Areas of high pedestrian activity including public footpaths, staircases etc.• Within 50-100 metres of residential properties• Picnic and barbecue areas• Memorials, statues and cenotaphs• Skate parks• Rotundas and shelters• Pavilions and areas surrounding pavilions including undercover areas• Playgrounds • Centre and practice turf cricket pitches, synthetic practice wickets, goal squares on sports

grounds and other areas of high wear and tear

Rules and regulations

• Most local councils have policies in place to:• Ensure public health and safety• Protect the physical space for ongoing community use• Provide a safe and enjoyable experience for all users• Ensure equity of access and usage of public parks; ovals

reserves etc. is preserved for all members of the public• Decrease the environmental impact of commercial fitness

operators and trainers• Minimise the concern brought about by public liability• Restrict group numbers

• Note: location's for outdoor training must be investigated prior to commencement

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Public space etiquette

• When using public spaces:• Dispose of waste• Respect wildlife and vegetation• Vary the usage of areas to avoid erosion and compaction• Be courteous and mindful of the general public• Avoid soliciting business or money from passers-by• Maintain a duty of care towards participants• Advise participants of appropriate behaviours, language and noise

levels• Don’t allow the groups’ behaviour to disturb others

• Follow instructions given by authorised council officers

Practices to avoid

• With respect to equity of access and protection of the environment, many activities are either prohibited or regulated in some public spaces

• Check local council conditions of use policy

• These include:• Dragging tyres, vehicles or equipment across grassed areas• Causing damage or stress to grassed areas, park fixtures or trees• Amplified music, audio, whistles or equipment causing excessive noise • Causing a nuisance to the public and neighbouring residents• Erecting signs without approval• Using pickets, stakes, ropes or tapes without approval• Suspending equipment from trees and structures• Using trees, monuments, sacred areas, seating, picnic tables, children’s

playground and equipment and park infrastructure

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Practices to avoid

• These include:• Wearing footwear (e.g. football boots or spikes) that may damage

grassed areas• Using exercise equipment that creates a hazard or obstruction• Aggressive activities and behaviour, including games or activities

that may unreasonably interfere with the use of or access to the parks or gardens by any other person

• Obstructing the public from the use of a parks fixtures such as outdoor exercise equipment, benches or pathways, picnic tables, rotundas or pavilions

• Using weight training equipment more than 10 kilograms• Damaging vegetation, natural features or park facilities or

injuring/interfering with wildlife• Selling clothing, equipment or refreshments• Driving vehicles within parks or gardens

Prior to getting started

• Check the code of practice and local council requirements

• Consult with colleagues and other stakeholders about potential issues and being responsible for environmental and social sustainability in the training location

• Prepare risk management plans

• Prepare contingency plans• Unexpected weather

• Check lighting requirements• Sunrise/sunset time

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Prior to getting started

• Check mobile phone reception

• Physically check for any potential hazard areas being used

• Select and use appropriate, minimal impact activities and procedures

• Review Fitness Australia's• Council outdoor policies• Recommendations for provisions of commercial fitness services in public areas• Australian outdoor fitness training guidelines

• Sports Medicine Australia• Hot weather guidelines• UV exposure and heat illness guidelines

On the day

• Check the weather and modify, relocate or postpone if required

• Have registration forms ready with names and details of all participants

• Have water, first aid and disinfectant-ready

• Perform a safety check on all equipment

• Search area before starting for potential hazards

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On the day

• Monitor and record the public equipment used and its condition

• Leave the training area in a clean and tidy condition

• Record changes in the natural and social environment and report to the council (as needed)

• Any incidents (i.e. personal accidents, damage to park/reserve/sports ground, altercations with residents etc.) report to the council (as needed)

The end

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programming for weight loss

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