Tips for Finding an Exercise Program That’s Right for You
WALKING
If up until this point you have been inactive your best bet is to start with walking. Walking 15 minutes to start and increasing by 5 minutes each week until you are moving at least 30 minutes total. If you have been inactive and carry additional weight you need to strengthen your joints and ligaments. As you begin to move the joints and ligaments will tighten, get a little more used to the demand you are placing on them. How many times have you said my knees hurt or my back is killing me? YOU can play a big role in receiving healing by losing weight and getting active. Did you know that for every pound you take off, it’s like losing four pounds of pressure off your low back, hips, knees and ankles? So if you lost just 10 pounds there would be a 40 pound pressure reduction off of your joints, if you lost 100 pounds it would be like 400 pounds of pressure off. Amazing stuff!
So what if you’ve already been walking?
BODY WEIGHT WORKOUTS
Using your own body weight is an excellent workout, in fact many of my clients agree that it is by far harder than staying seated and moving weights up and down.
Here is a quick little circuit you can do at home, office, park or in your hotel – no excuses!
15 – Jumping jacks
15 – Push ups on the wall
15 – Squats
15 – Crunches
15 – Lunges
30 seconds, Jog in place
(REPEAT this series of exercises 4-5 times through)
This will take about 7-10 minutes if done at proper tempo, try doing 4 -5 times through all of the exercises listed or do a couple of sets a few times per day to get in 30 minutes total of exercise. You can also refer back to your Jump Start Packet to see additional exercises that can be preformed at home.
WEIGHT TRAINING
Another phase is to add in some circuit training at the seated machines in the gym or begin using light dumbbells. It’s also wise to incorporate core training. “Core” not only means the front, but also the mid to low back and all the way around.
How do I learn to use weights properly?
Everyone needs a coach. Your coach can be a friend or family member who knows what they are doing or you may want to consider hiring a professional to assist you in the learning process. Think about hiring a trainer for a few weeks to understand the equipment at the facility and take good notes during the training to be used when your on your own.
How do I go about hiring a professional?
• Look around at the gym and observe the trainers.
• Does the trainer appear to be interested in the client?
• Is he/she instructing and speaking to the client rather than to other people standing nearby?
• Is the trainer texting or on his phone?
• Does the trainer seem friendly, are they smiling?
• Is there variety in the workout?
If you notice trainers that are more interested in what’s going on in the gym, on the phone or texting, they would probably not the best trainer to hire. Look for a trainer that is fully engaged with their client and they would most likely be a better choice.
What qualifications should I ask for?
• Look for nationally certified trainers through a credible organization such as ACE, NASM or Coopers Institute.
• Ask if they have liability insurance either through the gym or on their own if they are an independent trainer?
• Are they CPR/AED certified?
• Ask for testimonials or referrals before signing on for a large personal training package.
How often would I need to train with someone?
• The first question is how motivated are you?
• Are you currently making it to the gym or complete workout at home?
• Do you require accountability in order to get to the gym or actually attempt or complete a workout?
• Are you highly motivated and just need a little training?
• You have to assess and be real about your personality.
• Know that where you are today does not have to be where you stay.
You can hire a trainer for as little as one time per week. If you choose the one day a week option, make it a Monday. It sets you up for success at the beginning on the week.
What should I expect to pay?
• Most trainers have different package prices depending on how many times per week you want to work out.
• Many people think that they don’t have the money to pay for a gym membership or a personal trainer, but there are lots of ways to find money for it if you really want to learn.
• In general you can expect be paying $50-100 dollars per private session depending on how many times per week you committed to and the level of qualifications of the trainer has.
• Trainers that have higher qualifications and multiple certifications or who work with celebrities, pro and semi pro athletes, or work in more affluent areas of town may charge $100-$200 per session.
No money for personal training?
I hear that a lot, in fact it’s the number one reason that individuals give for not hiring a personal trainer. Take a look at this blog I wrote for my website:I hear people say all the time, “I don’t have the money to join a gym”, “I don’t have the money to purchase home exercise equipment”, or “I will never have enough to hire a personal trainer”.
Well, let’s think about that for a minute…consider these average purchases that are made by most people over the course of the week: If it really is your desire to get fit consider doing an inventory of the “little extras” that your spend money on and see if you might not just find the extra that you need to invest in your health. These totals are based on one half of what the national average is for money spent on these items per week. You can easily find $250 dollars every month to put towards your own health improvement.
Starbucks 2@ $5 = $10.00
Dinner/Lunch Out 2@ $15 = $30
Candy 3@ $1 = $3
Fast Food 2@ $8 = $16
Soft Drinks/Tea 4@ $1 = $4
Savings per week $63.00
Savings per month $252.00
Additional money saving ideas: Don’t buy the new dress shoes, color your own hair, do you own nails, cook at home, take your lunch, don’t buy the $10 bucket of popcorn at the movies, if regaining health is important to you, you’ll find a way.
If the fees for private personal training scare you away, consider asking if trainer if they do shared sessions of two to four people. The cost per person can come down considerably per person when the session is being shared.
I hired a trainer for several years myself because I hated going to workout, but I never missed a session because I had a standing appointment three times a week that I had paid in full at the beginning of the each month. I was an at home mom, but I used coupons and saved wherever I could so I could learn. I still occasionally still hire a trainer to push me for a few weeks and get me back on track when necessary.
A great trainer should have you to a place where you can be self sufficient within 6-9 months, providing you are willing to pay attention and learn and taking into account that you no longer require accountability to work out.
Oftentimes a trainer can be hired for the cost of one session to write an "at home" workout plan for you to implement on your own.
To avoid shady gym deals, join a community center. Community Centers are very affordable. My local community center charges $60 for a family. The YMCA is generally very affordable as well. At a community center you will find all kinds of classes, basketball courts, adult and youth sports, swimming pools – really everything your family would ever need to get healthy.
WORKING OUT AT HOME
Time is the largest factor that causes most of us not to get the exercise we need. Videos are a great tool to lose weight at home providing you are able to push yourself to a level of intensity that causes you to sweat and burn fat.
• The Biggest Loser has some great workout videos.
• PX90 is intense, but good if done with proper form
• The FIRM for ladies is a great series
• There are some great indoor walking videos available at WalMart.
Set your calendar with a specific time to do your workout. If you leave it up to chance or getting around to it, or finding time for exercise, it’s never going to happen.
SET UP A HOME GYM
Look around at Wal Mart, Target, Academy, Sports Authority for small equipment that can easily be stored and pulled out when your ready to work out. If “out of sight, out of mind” is an issue for you, then consider setting up a designated workout area. Keep everything in plain sight and make sure the equipment looks orderly and inviting. If you have the extra space, consider turning a spare bedroom or a portion of your garage or basement into a workout space. Here are some inexpensive items that you can begin collecting for your home gym:
• Stability Ball
• Set of bands
• Set of dumbbells
• Weighted ball
Look up home exercise routines on the web, Men’s Health, Oxygen Magazine, SHAPE magazine or purchase a book on exercise that has illustrations and descriptions.
HOME CARDIO EQUIPMENT
Most cardio equipment purchased at the beginning of the year turn into a clothes rack by Valentines Day – just never gets used. However, if you want to invest, buying USED is always best so you don’t have a huge investment on a piece of equipment that depreciates quickly. Look at garage sales, in the newspaper and on Craigslist – you can find some great deals there. Also, if you do invest in cardio equipment put it in a room with a TV, that way you can pick your favorite show and workout while your being distracted by something entertaining.
GROUP CLASSES
Group classes are great way to form friendships with people who are pursuing similar health and fitness goals. This is an easy way to learn with others and find classes that cater to your current fitness level so you don’t feel uncomfortable.
Here are some questions for you to answer to help you narrow down exercise and fitness routine that might suit you best:
• What exercise would I most enjoy? Biking, spin class, dancing, weight lifting. If you don't know, try a little of everything.
• Would I prefer working out at the gym or at home?
• Based on my personality would I enjoy the social aspect of group exercise or would I do better to have solitude and focus to preform my workout?
I hope that the tips will help get you started (or restarted) on your 2016 wellness goals. It is so important to properly care for the body that the Father has given you. Not only do we need to exercise, but we need to maintain a proper balance of proper nutrition, sleep, stress reduction and most importantly we need to maintain our spiritual like. Psalms 107:20 says, He sent out his word and healed them, snatching them from the door of death. God's word brings healing and balance to every area of our lives. My 30 day devotional Fit For Freedom is available on Amazon in paperback and Kindle version. It's a great way to get a new perspective on what God's word says about our spirit, soul and body. https://www.amazon.com/Fit-Freedom-Laurie-Graves/dp/1630630667
