If your just starting out on your quest for fitness, please message me. Starting is always the hardest part of any journey, but yet it is also the most rewarding! Congrats on taking the first step. Here are some helpful tips to assist you on your first steps:
If you're interested in improving your heart health, losing weight or otherwise getting in better shape, you'll want to create a plan you are likely to follow for months or years to come. The key to creating a physical-fitness plan is to identify your outcome goals, set performance goals and periodically measure results to see how you're doing. Putting some thought into how you want to exercise will help you meet your personal fitness goals.
Write down your physical fitness goals in order of importance
Research the specific fitness goals you want to achieve, to determine what type of exercise they require. If you are looking to improve heart health, you'll want to start with moderate intensity exercise, such as brisk walking, leading to more vigorous aerobic workouts. If you want to tone muscle, use dumbbells, resistance bands or calisthenics rather than heavy free weights or exercise machines.
Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you—this service is usually provided free by stores that specialize in running shoes.
Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
Tell every personal trainer and fitness instructor who works with you about your limitations or medical conditions. Well-trained instructors should ask about this at the beginning of any group class or during your first session and be able to offer modifications.
If you don't understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask first. Improper technique or body position is a major cause of injury.
Make sure the gym’s trainers and instructors have been trained and certified by a reputable, national certification agency, such as ACE, AFAA, ACSM or NSCA. They should also hold current CPR and first aid certifications, so they can take action if an emergency occurs.
Review and study the individual exercises you wish to include in your program, looking for videos or drawings to help you learn the correct technique. This will help you maximize the benefits of these exercises while minimizing the risk of injury.
Create a list of specific workouts, including the days of the week, duration of the workout, specific exercises, number of repetitions of each exercise per set and number of sets per workout
Create warm-up and cool-down routines. It's important to slowly warm up before and gradually cool down after exercise to maximize the benefits from your workouts and decrease muscle stiffness and soreness, according to fitness expert and author Brian Mac. These routines consist of several minutes of moderate arm and leg movements to first raise, then lower your heart rate and blood flow.
Begin exercising, starting slowly. Use lighter weights if you are performing strength exercises, building up to your maximum after one or two weeks. Exercise at a pace that lets you continue for 30 minutes or longer for cardiovascular workouts, building your intensity as you improve your stamina.
Track your results. Use a heart rate monitor to track average heart rate and calories burned. Keep track of the length of each workout. Write down the number of repetitions and sets you performed and the amount of weight you lifted. Log miles jogged or cycled and laps swum.
I hope this helps you on your quest, and feel free to ping me if you have any questions!
If you're interested in improving your heart health, losing weight or otherwise getting in better shape, you'll want to create a plan you are likely to follow for months or years to come. The key to creating a physical-fitness plan is to identify your outcome goals, set performance goals and periodically measure results to see how you're doing. Putting some thought into how you want to exercise will help you meet your personal fitness goals.
Write down your physical fitness goals in order of importance
Research the specific fitness goals you want to achieve, to determine what type of exercise they require. If you are looking to improve heart health, you'll want to start with moderate intensity exercise, such as brisk walking, leading to more vigorous aerobic workouts. If you want to tone muscle, use dumbbells, resistance bands or calisthenics rather than heavy free weights or exercise machines.
Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you—this service is usually provided free by stores that specialize in running shoes.
Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
Tell every personal trainer and fitness instructor who works with you about your limitations or medical conditions. Well-trained instructors should ask about this at the beginning of any group class or during your first session and be able to offer modifications.
If you don't understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask first. Improper technique or body position is a major cause of injury.
Make sure the gym’s trainers and instructors have been trained and certified by a reputable, national certification agency, such as ACE, AFAA, ACSM or NSCA. They should also hold current CPR and first aid certifications, so they can take action if an emergency occurs.
Review and study the individual exercises you wish to include in your program, looking for videos or drawings to help you learn the correct technique. This will help you maximize the benefits of these exercises while minimizing the risk of injury.
Create a list of specific workouts, including the days of the week, duration of the workout, specific exercises, number of repetitions of each exercise per set and number of sets per workout
Create warm-up and cool-down routines. It's important to slowly warm up before and gradually cool down after exercise to maximize the benefits from your workouts and decrease muscle stiffness and soreness, according to fitness expert and author Brian Mac. These routines consist of several minutes of moderate arm and leg movements to first raise, then lower your heart rate and blood flow.
Begin exercising, starting slowly. Use lighter weights if you are performing strength exercises, building up to your maximum after one or two weeks. Exercise at a pace that lets you continue for 30 minutes or longer for cardiovascular workouts, building your intensity as you improve your stamina.
Track your results. Use a heart rate monitor to track average heart rate and calories burned. Keep track of the length of each workout. Write down the number of repetitions and sets you performed and the amount of weight you lifted. Log miles jogged or cycled and laps swum.
I hope this helps you on your quest, and feel free to ping me if you have any questions!
12 Years ago