Strength training and

Endurance:staying healthy
and fit during this pandemic
For 3rd of ESO
OUTLINE

▪ Introduction to strength training and endurance

▪ Benefits of Strength training and Endurance
▪ Principles of Training
▪ 12 week program
▪ Mental Health Exercises
▪ Alternative Exercises
▪ Meal plan
▪ Proper Hygiene pre & post training
Introduction

▪ Strength Training a type of exercise that improves muscular fitness

through the use of resistance to the muscle. It involves activities that
make your muscles do more work than they usually do. In other
words, they are activities that overload the muscles. An exercise
counts as strength training if it involves a medium- to high-level
effort and if it works major muscle groups of the body.
▪ Muscular Endurance is the ability of a muscle or muscles to repeat a
movement many times or hold a position without stopping to rest.
Benefits from Strength Training &
endurance

▪ Muscle mass. As we age, we lose muscle mass. Strength training can help you
maintain and fight against the loss of muscle mass.
▪ Osteoporosis. Strength training can help prevent osteoporosis by increasing bone
mass and bone strength.
▪ Arthritis. Strength training can reduce pain and disability associated with arthritis
and slow or reverse bone mass loss in arthritis.
▪ Heart disease. Strength training can decrease the risk of heart disease by
improving cholesterol and lowering blood pressure. It also decreases the stress
placed on the heart when lifting or moving objects.
▪ Overweight/obesity. Strength training can help to lower body fat levels or improve
body composition. It can also help us maintain muscle mass during weight-loss
efforts.
Benefits from Strength Training &
Endurance

▪ Daily activities. Regular strength training lowers the risk of having

limitations in daily activities due to a lack of muscular fitness. These
daily activities might include carrying children or groceries, climbing up
and down stairs, moving furniture or heavy boxes, engaging in sporting
activities or hiking, and even standing for long periods of time.
▪ Blood sugar. Strength training can improve blood sugar levels and
improve the use of insulin in the body.
▪ Psychological stress. Strength training on a regular basis may reduce the
symptoms associated with depression and anxiety and may also help
reduce fatigue. It can also contribute to improved self-esteem.
▪ Brain. Strength training can improve memory and thinking skills.
Principles of Training

1. Principle of Individuality – everyone has a unique response to everything and it is

influenced by people and things that surrounds an individual
2. Principle of Specificity – specifying which training an individual should do to achieve
one’s goal of training
3. Principle of Overload – Stressing oneself to train to achieve certain goal of training.
It can also be a way of improving one’s routine
4. Principle of Progression – the training stimulus of oneself is gradually and
constantly increasing to oversee the training progress
5. Principle of Diminishing Returns – to be wary of the weakness in training that you
should also focus in to
6. Principle of Reversibility – having gap between trainings takes the gains that were
achieved before to the original level
12 week program
WARM UP

▪ 8 inward hip rotations, 8 outward hip rotations (each side)

▪ 8 forward arm circles, 8 backward arm circles
▪ 2 minutes jumping jacks
▪ 8 walk-outs
▪ 12 deep reverse lunge to knee raise
▪ 15 squats with a 10-rep pulse at the end
1st and 2nd week (2 sets)

Strength Training Muscle Endurance

▪ Lateral lunges (15 reps) ▪ Plank (30 secs)

▪ Glute Bridge (15 reps) ▪ Squats (15 reps)
▪ Military press (15 reps) ▪ Lunges (15 reps)
▪ Plank down (15 reps) ▪ Push ups (10 reps)
▪ Push ups (10 reps) ▪ Sit ups (15 reps)
▪ Burpees (1 min)
3rd and 4th week (3 sets)

Strength Training Muscle Endurance

▪ Lateral lunges (15 reps) ▪ Plank (30 secs)

▪ Glute Bridge (15 reps) ▪ Squats (15 reps)
▪ Military press (15 reps) ▪ Lunges (15 reps)
▪ Plank down (15 reps) ▪ Push ups (10 reps)
▪ Push ups (10 reps) ▪ Sit ups (15 reps)
▪ Burpees (1 min)
5th and 6th week (2 sets)

Strength Training Muscle Endurance

▪ Lateral lunges (25 reps) ▪ Plank (1 min)

▪ Glute Bridge (25 reps) ▪ Squats (30 reps)
▪ Military press (25 reps) ▪ Lunges (25 reps)
▪ Plank down (25 reps) ▪ Push ups (20 reps)
▪ Push ups (20 reps) ▪ Sit ups (30 reps)
▪ Burpees (2 min)
7th and 8th week (3 sets)

Strength Training Muscle Endurance

▪ Lateral lunges (25 reps) ▪ Plank (1 min)

▪ Glute Bridge (25 reps) ▪ Squats (30 reps)
▪ Military press (25 reps) ▪ Lunges (25 reps)
▪ Plank down (25 reps) ▪ Push ups (20 reps)
▪ Push ups (20 reps) ▪ Sit ups (30 reps)
▪ Burpees (2 min)
9th and 10th week (2 sets)
Strength Training
▪ Lateral lunges (35 reps)
▪ Glute Bridge (35 reps)
▪ Military press (35 reps)
▪ Plank down (30 reps)
▪ Push ups (30 reps)
▪ Burpees (2 min & 30 secs)
Muscle Endurance
▪ Plank (2 min)
▪ Squats (40 reps)
▪ Lunges (35 reps)
▪ Push ups (30 reps)
▪ Sit ups (40 reps)
11th and 12th week (3 sets)
Strength Training
▪ Lateral lunges (35 reps)
▪ Glute Bridge (35 reps)
▪ Military press (35 reps)
▪ Plank down (30 reps)
▪ Push ups (30 reps)
▪ Burpees (2 min & 30 secs)
Muscle Endurance
▪ Plank (2 min)
▪ Squats (40 reps)
▪ Lunges (35 reps)
▪ Push ups (30 reps)
▪ Sit ups (40 reps)
Mental Health Exercise

▪ While it is important to be physically fit and healthy, we should also

prioritize our mental health because it is also an essential part of the
maintaining the healthy lifestyle you want to achieve. This exercises
only takes a few minutes to help you stay balanced and focused
throughout your day.
– Take deep and conscious breaths
– Meditate at your comfort zone
– Stand and stretch
– Engage with others
– Listen to music
– Take a moment to laugh
Alternative exercises

While training hardcore is not for everyone, it is advisable to do

exercises that can both be beneficial for your body and mental health.
There are other ways of achieving your goal:
▪ Running or walking
▪ Pilates
▪ Yoga
▪ Spin classes
▪ Resistance Training
Meal Plan

▪ Since you will be training for your muscle strength and endurance, a
meal plan along with your training will be a great balance; being fit
with the calories that your body needs and being healthy with the
nutritional value that you feed to your body
▪ These are suggested choices for meals that you may eat during a day.
The good are your best choices, the sad are those you should limit
but may indulge in from time to time, and the ugly are those you
should refrain from eating or pay the price!
Sample meal plan
Breakfast
▪ The Good – cereals, low fat
muffins, pancakes, waffles,
toasts, fruit, low fat milk, egg
whites
▪ The Sad – cheeses, eggs, whole
milk, syrups, jams, coffee,
peanut butter
▪ The Ugly – cream, rich sauces,
butter, ham, bacon, sausage
Lunch, Dinner and pre-workout
meals
▪ The Good – fresh vegetables and
fruits, salads, lightly steamed
vegetables, breads, pasta, potatoes,
rice, soups, skinless chicken, fish
▪ The Sad – red meats, shellfish,
cheeses, creamy sauces, eggs, non-
meat pizzas, ice cream, desserts,
coffee
▪ The Ugly – fried foods, oils, butter,
pork, preserved meats
Sample meal plan
Post-workout meals
▪ The Good – pasta, breads, fresh fruits
and vegetables, non-creamy sauces and
soups, potatoes, rice, salads, waffles,
pancakes, juices, water, Powerade
▪ The Sad – creamy sauces and soups,
chicken, fish, red meats, non-meat,
pizzas, cheeses, coffee or caffeinated
drinks, ice cream
▪ The Ugly – deep-fried or pan fried
foods, oils, butter preserved meats,
hard liquor
Snacks
▪ The Good – raw vegetables,
fresh fruit, dried fruits, low fat
crackers, low fat muffins, toast,
juices, low fat cottage cheese
▪ The Sad – popcorn (no butter),
pretzels, yogurt dip
▪ The Ugly – potato chips
peanuts, nachos, dips
Proper Hygiene pre & post training

▪ Wash hands properly

▪ Wipe down equipment used
▪ Clean the yoga mat/mop the place you’ve workout
▪ Take a bath
▪ Change clothes
▪ Wash your training clothes everyday
References

▪ Gustavus Adolphus College

Meal Planning | Strength & Conditioning (gustavus.edu)
▪ Sands, W., Wurth, J. & Hewit, J. NSCA Basic of Strength and
Conditioning Manual. retrieved from
basics_of_strength_and_conditioning_manual.pdf (nsca.com)
▪ Jones, M. (2015) Strength Training Exercises. Retrieved from
Strength training exercises - myDr.com.au
▪ Garzon, R. (2017) The Benefits of Strength Training and Tips for
Getting Started. Retrieved from
The Benefits of Strength Training and Tips for Getting Started (nmsu.
edu
)