The Basics: Selecting A Workout Routine/FoodFitnessDogs

New Workout Routine

New Workout Routine

Whether you are just starting out or you are looking for something different, it’s important to find something you enjoy.  The activity will improve your ability to stick with the new routine for the long haul. It is equally important to challenge yourself along the way. This will slow down the chances of you becoming board and ditching the program.

Task 1

Decide whether you want to exercise at home, group, or fitness center.

 

 

Task 2

List the activities you enjoy. Here is a sample to get you started:

  • Cycling
  • Swimming
  • Jogging
  • Running
  • Lifting Weights
  • Plates
  • Tennis
  • Fitness Video’s
  • Rowing

The idea of this exercise is to list as many activities as you can, that you enjoy or are interested in. Adding something new is always a good choice. If your focus is a group or fitness center, you have the opportunity to join a new fitness family. I like to call them motivators.

Task 3

Identify the top two activities that interest you. The hard part is over. Do you need to buy any special equipment for your activities? Do you need special shoes, clothing, heart-rate monitor (highly recommend), etc.

Developing the Schedule

This really is the important piece. How many days do you have to get fit? Ideally, I would recommend at a minimum 4 days. Only you know your schedule. If you can workout more per week, that’s great. When I started out, my schedule was 4 days on and 1 day off, 4 days on, one day off and so on.

The Activity

This will largely depend on what you’ve selected as your top two activities and where you will workout. Here are some suggestions for each scenario.

Home

Start your warm up with a cardio exercise, if you have chosen an activity

such as cycling, jogging, running, or rowing. I would attempt to warm up for

10 to 15 minutes.

For the actual work, if you have chosen a video, you are good to go. They will typically have a warm up and cool down section. If you have some weights and will be putting together your own routine, you will     need to do some extra prep work.   YouTube offers a wide variety of exercises along with proper movement, which is extremely important. You can also rely on magazines. Some of my favorites are Oxygen Magazine, Muscle & Fitness Hers, and Fitness. These magazines offer a great variety of exercises. Some are for the gym and some are for home. They typically come with a schedule of sets and reps for you to aim for. Remember to stretch after you have completed your program.

Group

You’ve signed up for group classes. This is a great option to get you familiar with working out.   The programs are typically an hour long. You go in, workout, and leave. If you feel as though you have more energy, pick a cardio exercise to continue on.

Fitness Center

You have joined the local gym. The first thing you should do is to ask a trainer, or someone else, to show you around the gym. If you are unsure about the equipment, please ask a trainer to show you how to use it. Some gyms will have equipment arranged as stations. That means you perform     one exercise and move to the next machine. Again, do not feel embarrassed     to ask for help if you do not understand what you need to do. Make a new friend and ask a member. They are typically more than willing to help you.

If you would rather create your own program, follow my instructions under the Home workout. Utilize YouTube and/or fitness magazines to help put together a program. You could also hire a Personal Trainer for a few months to learn first hand proper movement and workout ideas to include in your own program.

The Goal

Lastly, is determining your fitness goal.   There are some things that go without saying. One, you can’t get to your goal by eating foods that are not conducive to giving you results. You know the line up… fast food, chips, cookies, alcohol, pop, candy, etc. Two, know your portion size. This is probably the biggest challenge for most. Third, eating out at restaurants and ordering the chicken, steak or salad may be more dangerous than you think. For some reason, people just love to add sugar and loads of butter to meals. You don’t necessarily know how it’s prepared. So what you think is healthy may not be.  Just be aware and ask questions.

A true story: I was dining out at a friend’s home. There were things I knew that were safe to eat, or so I thought. I had meat and spinach. After I had two plates of spinach, the cook mentioned that she added sugar to it. Unfortunately, I felt very disgusted and thought ‘who adds sugar to spinach?’ I thought… never again.

Needless to say, I eat at home a lot! It’s a rare occasion for me to eat out, for the simple reason… I don’t know how it’s prepared. Yes, I am serious about what goes into my mouth. I do some type of physical activity everyday. Food and exercise go hand in hand. You can’t expect to get the results you want by not eating right.

I am not so strict that I can’t enjoy some of my favorite things such as anything chocolate and pizza. I have them as weekly rewards when I have accomplished a goal or by achieving a new personal record. You must do it in moderation and have the willpower to walk away.

Good Luck!

 

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