In the last blog we gave 5 fitness tips for beginners to start getting fit. Below are tips to take it to the next level:
1. Continue to be physically active, but now add structured exercise to the routine. Physical activity is simply anytime you’re up and moving. Exercise is planned, structured and done with purpose – to get fit.
2. Add a little more cardio. If you’ve been taking 10 minute walks, now add a few more minutes; try to do at least 20 minutes, 3x’s week.
3. Do some resistance training a couple of times per week. This will build muscle (don’t worry, you won’t bulk up), which does a couple of really good things. First, the more muscle you have, the more your body burns calories, even while you’re sitting or sleeping. Second, muscle is more compact than fat, so by adding resistance training, you’ll become tighter and more toned.
We recommend our clients invest in a stability ball and hand weights or an exercise band (you can purchase these at Wal Mart, etc). With those simple pieces of equipment, you can work your entire body. If all extra cash going toward the wedding, using your own body weight is another great way to work your muscles. Example: Crunches, pushups, squats.
4. Stretch! Stretching is often overlooked and sometimes thought of as unimportant – it is not! Stretching not only keeps your muscles and joints limber so you don’t get injured, but it helps the body relax after our workout. Take a couple of minutes after your workout and stretch the muscles you just worked.
5. Proper nutrition is the key in all of this. If you’re exercising and still eating too many calories, you won’t see a weight loss and you’ll be missing out on the enjoyment of being fit and healthy.
6. Find a friend to support you – or better yet, find someone to exercise with! A workout buddy can be a lifesaver.
7. Make an appointment to exercise and treat it just like any other appointment. I’m sure you’ve heard this before, but it truly does work. If you don’t plan to workout, chances are, you won’t do it.
8. Take time to relax and enjoy the experience – have fun while getting in shape. Remember to do things you enjoy. If you’re social, join a group fitness class. If you love being outdoors, take a walk in the park.
9. I suggest continuing to use your workout and nutrition log (fitday.com or caloriecount.about.com). We have all of our clients use logs, they’re an important tool.
This all may sound like a lot, but it doesn’t have to add up to more than 30-45 minutes, 3-5 times per week depending on your fitness level, the way you structure your workouts, and time commitments.
For more information about at home personal training, please contact OnTrack Fitness at 317-281-7922
Submitted by Emily Collins, OnTrack Fitness
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