By Chelsey Bowermaster, Quad-City Fitness Blogger and Certified Personal Trainer at Two Rivers YMCA, Moline
This time of year, many people make the mistake of doing too much too fast. They’re in a panic after an unsuccessful shopping trip for a swimsuit or shorts, or their doctor has told them they need to get in shape.
What happens next? They go from 0 to 60 at the gym before their bodies and muscles are ready … and sometimes they don’t go back because it hurt too much!
Don’t let that happen to you this year. If you’ve been sedentary over winter, now’s the time to begin your workout routine slowly, and get in shape to get in shape.
Tips to Start:
1. TUT! Slow, controlled movements aide in injury prevention, and help stimulate muscular development. The Tension Under Time model focuses on light, consistent movements in weight training. Try the air squat. When at the bottom of the motion for a 3-5 count, then come up for 1. Repeat 15 times.
2. TABATA- Basic movements are great for any fitness level, while working hard for short bursts increases metabolism and helps improve cardiac output. After a 4-6 minute warmup, do 20 seconds of work and 10 seconds of rest for a total of 8 rounds or 4 minutes. I like to choose 4 exercises and repeat 2 times:
• Jump squat
• High knees
• 180 Jump
• Speed Skater
3. STRETCH! Stretching is KEY for all exercising, but really important when getting started. Muscles are best stretched post-workout when they are warm. Hold stretches for 30 seconds for the best benefit. Here is a great post-workout stretch routine.
4. Rest. If you are just getting started, the American Heart Association recommends a goal of 150 minutes of activity per week. That breaks down to just 30 minutes, 5 times a week with 2 days of rest. Rest is KEY when you are getting started to make sure you avoid injury and overuse of joints and muscles.
5. Keep your brain in mind! If you are mentally exhausted after exercising a couple of days in a row, take a break from your usual routine and try something new!
For example, if you normally walk on a treadmill, try to ride a bike or an elliptical to break up the time. There is no substitute for listening to your body. If your body feels over all achy, tired and sore, take a day off! You will typically return refreshed and ready to take on the next work out with more vigor!
Proper physical and mental training can help improve long term benefits from exercise. There is no substitute for consistency, but making good choices in exercises and allowing your body time to regenerate cells is the best way back to getting in shape.
|Meet Chelsey Bowermaster, Let’s Move Quad Cities Fitness Blogger. She has more than 7 years’ personal training experience and is the Healthy Lifestyles Director at the Two Rivers YMCA in Moline. You can read Chelsey’s bio and other blog posts by clicking here.|