Exercises to get you started!

By Nicole Harran

The New years resolutions have been made and now the problem is sticking to them. What to do, when and how to do it are all problems we are faced with when we start a new training program. Luckily we are here to provide you with some “get fit” training guidelines.

Cardio

When the word “cardio” is mentioned – panic sets in and all that comes to mind is long hours of strenuous and tiring work. This does not have to be the case. Following are some fun and exciting cardio suggestions to get you started:

• Skipping – it’s highly likely that the last time you jumped rope was a good amount of years ago. This is one activity that burns a large amount of calories in a shorter amount of time.
• Boxing/ kick classes – Boxing and kick classes involve the whole body and nearly every muscle is used for most the session. It is a fun way to get fit with the high intense, vibey atmosphere.
• Fartlek running – This involves alternating between moderate to hard effort running and easy running/walking. This allows your heart rate to pick up during the hard efforts and recover during the easy period.

Strength

Not knowing how to use gym equipment or what exercise to do, can be a daunting experience and something that may drive you away from training.

Do what you are comfortable with. Your body weight is more than enough to do a solid workout session. Adding in props and weights can come in once your confidence has built. Contact us to show you around a gym.

• Body weight exercises – these are strength training exercises that use the individuals own weight to provide resistance against gravity.
  • Squats
  • Push/ pull ups
  • Tricep dips
  • Lunges
  • Step ups
• Weight training – as you get comfortable with body weight training, adding some weights will ensure continued improvement and adaptation.
  • Weighted squats
  • Weighted lunges
  • Weighted step ups
  • Bicep curls
  • Shoulder press
• Explosive training – this is a combination between strength and speed work to increase your power output.
  • Box jumps
  • Squat jumps
  • Jumping lunges
  • Explosive push ups
  • Ball throws

Stretching

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. During further activity, they are then weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

• Sit and reach – hamstring and lower back stretch.
• Door peck stretch – peck and anterior shoulder stretch.
• Trunk rotation stretch – anterior shoulder, peck and back.
• Quad/ hip flexor stretch.
• Child’s pose – lats, lower back, ankles, glutes stretch.

For more information on training, getting started and how to work your way around a gym, contact us!