A FEW TIPS...
- First, you should always have a plan. Writing down your workouts not only gives you direction and helps you use your time more efficiently, but it also helps you track your progress.
- You have got to mix it up. If you go to the elliptical every time and workout for forty minutes then go home, you are not going to see the results you are looking for.
- If you can afford it, get a trainer. There is nothing worse than poor form. It may not hurt now, but believe me it will catch up with you. A trainer can help you get started, create a plan, set goals and keep you on track.
- Do not fear free weights. Almost everyone should be lifting weights, even if it's just your own body weight (more on that later). Women, you will not get bulky unless you have an abnormal amount of testosterone. Adding weights will help you see results sooner.
- Long slow cardio is out. Science says it is all about high intensity interval training (HITT). This means getting out of your comfort zone and working harder for a shorter amount of time. Efficient, I love it!!!
- Always warm-up, cool down, and stretch. There has been some controversy about the best time to stretch. The latest science says the end of your workout is best. Never stretch cold muscles. If you are very stiff, do some gentle stretching after your worm-up.
- Dress appropriately. Comfortable clothing that is breathable and not too hot, a good sports bra (women only, please :), and proper shoes are a must.
- Bring a water bottle. Drink a glass of water prior to your workout, sip regularly during, and drink another after.
- Eat appropriately. To get the most out of your workout, eat about 2 hours prior. A combo of carbs and protein will give you energy. Eating after will help you recover.
- Quality over quantity. As soon as your form breaks, you need a break too. Don't risk an injury by getting sloppy.
- If you don't know what an exercise is for, don't do it. You should always know what muscles you are working so you can focus on making your movement more effective. If you are doing a triceps kickback and are feeling it in your shoulder, something is not right. I have seen some pretty funky exercise moves in the gym that I can't figure out. Some things really have no practical purpose. Stick to what you know, and get help to learn new things.
- Stop if something doesn't feel right. Learn the difference between normal fatigue and pain. You should work to the point of discomfort, never pain.
- Be consistent. Exercise at least 3 times per week. Anything less than that is ineffective.
Ok, so those are some basic preparations, now lets talk about some basic exercises. There are a few moves that I start almost every client out with. These are what I consider staples in our exercise repatuar, and you should learn how to do them with perfect form before you can move on.
Squats
If you are a beginner or very deconditioned, you can start by sitting in a chair and standing up, repeat. Another way to start is with an exercise ball placed between your back and a wall. Lean against the ball as you lower into a squat. You should be able to see your toes when you are down in your squat. If not, step your feet out further from the wall. Keep your abdominals pulled in tight, shoulders neutral and relaxed, and back straight. Don't forget to breath. Inhale down, exhale up. Try to get your thighs parallel to the ground. It's ok if you can't, keep working on it.
Pushups
Don't be intimidated by the pushup. I have had women in their 70's doing pushups. If you modify, even the most unfit individual can do them. Start by facing a wall. Put your hands on the wall at shoulder height and distance. Walk your feet back until you are at an angle, body straight, and on your toes. Lower toward the wall using your arms, body straight, push back till arms are straight but elbows and not locked. As you get stronger, try placing your hands on a lower surface like a counter top or bench.
Plank
The plank is a great way to get in touch with your abdominal muscles if you haven't used them in a while. If you cannot feel your ab muscles pull in or do not know how to pull them in (like after childbirth) start with planks. Crunches will do you no good if you are not pulling in your ab muscles. The plank is a basic pushup position. You are on your hands and toes forming a straight line. You can also try it on your elbows. Watch to be sure your butt isn't up in the air, neither are you sagging into a sway back position. Create a straight line from your shoulder to your wrist as well. Hold for as long as possible. Try to increase your time as you get stronger.
Walking/Running
Almost anyone can walk and you can use the great outdoors free of charge. The only thing you need is some good shoes. If you are not sure what kind to get, go to a store that specializes in athletic shoes. They will help you pick the right ones.
Putting it Together. The Six Week Challenge.
Here is a sample Six week plan to try with only these moves. These will take 20-40 minutes. In the beginning, rest as much as you need to between sets. As you get stronger, decrease your rest time until you can go through all three sets with no rest.
Beginner Workout
Walking warm-up 5-10 minutes
10 Pushups
10 squats
Plank as long as possible
Walk as briskly as possible 5 minutes
Repeat 3 times
After a few weeks you are feeling stronger. It's time to add on.
Intermediate Beginner Workout
Walking warm-up 5-10 minutes
12 Pushups
8 Squats plus 8 plie squats Bring your feet out wider, toes pointing out to the sides.
Plank (add on 15 seconds to your longest time)
Walk briskly 7 minutes
Repeat 3 times
You might be ready for this after two weeks of the intermediate beginner workout.
Advanced Beginner Workout
Warm-up 5-10 minutes
15 Pushups (if you have been modifying try a lower surface)
10 Squats
10 plie squats
Plank (add on another 15 seconds)
Walk briskly or jog 10 minutes
Repeat 3 times
With consistency, you should be feeling more fit in a matter of a few weeks. Think positive thoughts! You can do it!
In Health,
Charity
Pushups
Don't be intimidated by the pushup. I have had women in their 70's doing pushups. If you modify, even the most unfit individual can do them. Start by facing a wall. Put your hands on the wall at shoulder height and distance. Walk your feet back until you are at an angle, body straight, and on your toes. Lower toward the wall using your arms, body straight, push back till arms are straight but elbows and not locked. As you get stronger, try placing your hands on a lower surface like a counter top or bench.
Plank
The plank is a great way to get in touch with your abdominal muscles if you haven't used them in a while. If you cannot feel your ab muscles pull in or do not know how to pull them in (like after childbirth) start with planks. Crunches will do you no good if you are not pulling in your ab muscles. The plank is a basic pushup position. You are on your hands and toes forming a straight line. You can also try it on your elbows. Watch to be sure your butt isn't up in the air, neither are you sagging into a sway back position. Create a straight line from your shoulder to your wrist as well. Hold for as long as possible. Try to increase your time as you get stronger.
Walking/Running
Almost anyone can walk and you can use the great outdoors free of charge. The only thing you need is some good shoes. If you are not sure what kind to get, go to a store that specializes in athletic shoes. They will help you pick the right ones.
Putting it Together. The Six Week Challenge.
Here is a sample Six week plan to try with only these moves. These will take 20-40 minutes. In the beginning, rest as much as you need to between sets. As you get stronger, decrease your rest time until you can go through all three sets with no rest.
Beginner Workout
Walking warm-up 5-10 minutes
10 Pushups
10 squats
Plank as long as possible
Walk as briskly as possible 5 minutes
Repeat 3 times
After a few weeks you are feeling stronger. It's time to add on.
Intermediate Beginner Workout
Walking warm-up 5-10 minutes
12 Pushups
8 Squats plus 8 plie squats Bring your feet out wider, toes pointing out to the sides.
Plank (add on 15 seconds to your longest time)
Walk briskly 7 minutes
Repeat 3 times
You might be ready for this after two weeks of the intermediate beginner workout.
Advanced Beginner Workout
Warm-up 5-10 minutes
15 Pushups (if you have been modifying try a lower surface)
10 Squats
10 plie squats
Plank (add on another 15 seconds)
Walk briskly or jog 10 minutes
Repeat 3 times
With consistency, you should be feeling more fit in a matter of a few weeks. Think positive thoughts! You can do it!
In Health,
Charity
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