Tips to help you work out the smart way
Whether you’re planning to hit the gym for the first time or have exercised for years, questions or concerns may come up from time to time. Some tried and true tips for success include:
Define and prioritize your goals
People vary greatly with regard to their reasons for exercising. Some may be working out primarily for appearance, some need to improve their health, others are into sports, or they may need to rehab after an injury. Decide your primary motivator, and remember to re-evaluate your goals periodically to sustain progress.
Put quality over quantity
When strength training, aim to fatigue the muscles being worked, rather than relying on the standard three sets of 10 reps. Generally speaking, if you work the muscles hard enough to be fatigued within an 8 to 12 repetition range you’ll enjoy increased strength. To understand what muscle fatigue feels like, while adhering to strict form, perform as many repetitions as you can with your chosen weight. You will feel the normal sensation of “muscle burn,” which is slightly uncomfortable, but subsides quickly after the set. If you are a beginner it is easy to talk yourself into stopping the set before the muscles have worked to their potential, but persevering has great rewards. If you have joint problems or pre-existing injuries, always check with your doctor beforehand to ensure safety, and if in the gym, check with a fitness professional for guidance.
How many days per week should I work out?
One size does not fit all when it comes to determining number of days per week to exercise, but generally for beginners, strength training two to three times weekly and performing 30 minutes of low to no impact aerobic exercise most days of the week provides a safe starting point from which to build.
Proper form and speed of movement
The next time you’re in the gym, take a moment to observe the many ways that exercises are performed. Whether it’s cardio or resistance training, it is not unusual to see people using excess momentum rather than allowing the muscles more time under tension. For a new challenge and alternative to focusing solely on speed, try increasing the level of incline or resistance on cardio machines such as the treadmill or elliptical. If your norm is to walk fast but on a flat surface, try incorporating hills, and/or climbing stairs. If weight training, try a 2- to 3-second lifting phase followed by a 3- to 4-second lowering phase. Note: When embarking on a new challenge, increase intensity gradually to avoid overtraining, and to become familiar with your body’s responses. Some warning signs you’ve overdone it can include extreme soreness/pain in joints, shin splints, muscle cramping, lack of energy and enjoyment for working out, or moodiness. Burnout can occur with any task, and so its a good idea to plan out your daily physical activities to avoid potential setbacks.
Road to Fitness
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ ohtrainer.com.