You’ve made it to the New Year, and many of you are ready to get started or reacquaint yourselves with working out in the gym. Here are some helpful tips to help you start your journey to a better you!
First, be sure to get clearance from your physician before starting any exercise or weight management program. Get the hours of operation, as well as a copy of the rules and regulations from your health club. Be sure to have someone give you a tour so you’re familiar with the club surroundings, especially the locker rooms.
Now that you’re ready to begin a fitness program, what’ snext? Most health clubs offer a complimentary fitness assessment provided by a member of the personal training staff. This is a great way to start your workout program. The trainer will evaluate your current fitness level, help you identify your fitness goals and make recommendations to help you achieve those goals. Knowing and understanding your current fitness level will help you work out properly and might keep you from getting frustrated if you don’t see the results you anticipated. Also, please remember that although you may experience a little post–workout soreness when you begin your workout program, the soreness should go away after the first few workouts.
Here are some routines that you can follow at the gym. Cross training is essential when starting a workout routine. Being adventurous and trying new things can help keep your workouts fresh and interesting. Instead of the Stairmaster, try the treadmill. If you walk regularly, you can walk slowly over a long distance, and on other days, you may alternate walking and jogging. Some days, try walking a mile as fast as possible. The variety of workouts can keep your routine from getting mundane.
Remember to try different moves with small apparatuses that your gym may make available to you. You do not have to use free weights all the time. A new wave of resistance equipment that gives you different ways to do the same old exercises is flooding into gyms. Stability balls, weighted medicine balls, exercise tubes, resistance bands and exercise bars can also provide alternatives to standard weight and resistance training.
After a few weeks, raise the bar and push yourself more. Run faster. Increase the weight you lift, increase your number of sets or change the order of the exercises you do in a session.When it comes to weight training, the general set scheme is two to four sets of eight to 15 repetitions per exercise.
Keep in mind that weight training is just as important as your cardio workouts. Your muscles burn 90 percent of your calories every day. Weight training raises your metabolism and does more than you think!
If you don’t feel comfortable starting a fitness program, consider hiring a Certified Personal Trainer (CPT) who can help get you started and who can also minimize your risk of injury. CPTs are definitely worth it. And don’t forget to have that awesome massage after your workouts; it’s great muscle therapy.
Exercise is fun. It’s like a therapeutic session or a mini vacationfrom stress. Group fitness classes can also help you gain stamina and burn excess body fat. Sometimes having a partner can help motivate you. There are a variety of group fitness classes, including step, intervals, aquatics, boot camp, circuit training, cardio kickboxing, weight loss and many more. If you prefer yoga, there are many types, including Hatha, HotYoga, Ashtanga and Restorative Yoga. You do not need to be extremely flexible to take yoga. In fact, most people practice yoga to gain flexibility. Yoga can also help you build strength and stamina.
Pilates is another available form of exercise. It focuses more on core strength, including your abdominals and back muscles. It helps strengthen the core by developing pelvic stabilityand abdominal control. It also improves your flexibility, strength, balance and posture. Pilates places an emphasis ondeep breathing and smooth, long movements that encourage muscles to lengthen and relax. Most health clubs offer Pilates Reformer classes. The reformer is a main piece of equipment used in Pilates. The reformer glides back and forth on rollers and uses springs for resistance, so there is no impact involved. Pilates is helpful for rehab patients to improve their core strength.
As you can see, there are a variety of fitness programs. Have fun and try something different to see what works for you. Happy New Year and happy workouts!
