Fitness that's easy to follow
Published 12:00 am Monday, January 15, 2007
Q. I have been reading about all the New Year’s resolutions and I really want to change my lifestyle. Can you give me a step-by-step program that is easy to follow to get me started?
A. It will be my pleasure!
Understand that this will be a generic guide as I have not seen or spoken to you.
First of all, set your goals. Remember not to reach too high. You are better off to re-evaluate your goal every other month or so, change if needed, then to set it too high, get discouraged and quit!
Example: I want to lose 50 pounds.
Change this to: I want to lose 5 pounds.
One to two pounds per week is recommended, so technically you could lose 5 pounds in a month.
However, out of my experience as 24 years as a personal trainer and group exercise instructor, 5 pounds is sometimes really hard to lose — especially if that weight has been “sitting there” for a while.
Keep the 5 pounds as a goal but don’t put a deadline with it. Even when you aren’t (yet) losing weight but you are exercising, there are immediate health benefits you will experience: Feeling more energized, possibly lowering your blood pressure and resting heart rate, even lowering your cholesterol.
When we set goals here at the YMCA, I always include the mind and the spirit.
First step: Set two physical goals (examples: lose weight, exercise three times a week) two mental goals (examples: read a book, learn to work with Excel) and two spiritual goals (examples: have daily devotions, attend a Sunday school class)
Now, for the next 12 weeks, promise yourself that you are going to “stick with the program.”
(After 12 weeks of changing a behavior, it typically becomes a habit.)
When you set your exercise goal and you know you can only commit to three times a week, set it for three times a week!
Second step: Weigh yourself once a week, same day, same time, same outfit (nude preferred) Keep a record.
Third step: Start NOW! Tomorrow is always one day away!
Warm up 5 minutes on the treadmill or stationary bike.
Lightly stretch for about three minutes.
Do 2 sets of 10-12 repetitions of the following exercises:
Two chest exercises. Examples: bench press, incline d-bell press.
Two back exercises. Examples; Lat pull down, cable row.
Three leg exercises. Examples: Leg press, leg extensions, leg curls.
One shoulder exercise. Example: D-bell side lateral raises.
One biceps exercise. Example: Barbell curls.
One triceps exercise. Example: One-arm d-bell tricep kick backs.
One abdominal exercise. Example: Crunches.
One waist exercise. Example: Obliques.
If you have time left, go back to cardio. Remember, you can NOT spot reduce.
Stretch after work out.
If you want to work out five days a week, every other day lift weights and do some cardio. The other days, do all cardio.
Let me know how you did after your 12 weeks.
Contact Ester Burgess at 704-636-0111 or eburgess@ rowanymca.com.