Every year my New Year’s resolution is to exercise more, but, like many, I go overboard and burn out very fast. Based on gym participation, January is a hectic month. However, by February, the numbers are declining; people have burned out with their exercise routine.
For many of us, free time always seems to be at a premium. There never seems to be enough time for a workout. If you’re like me, I do cardio exercises (running, biking) but spend very little time weight training.
Weight training, however, should be a part of everyone’s exercise routine. The benefits of weight training include:
• Increased metabolism;
• Burning extra calories while you sleep or are watching TV;
• Better posture, therefore gaining confidence in your appearance;
• Improved muscle mass and endurance; and
• Bone density improvements.
Here are some tips for starting your workout routine, along with some core and strength exercises you can do throughout the day.
Tips to get started
1. Keep records. Will keeping a record of your workout routine help you feel successful? It keeps some people motivated, while others find it a waste of time. Figure out what type of person you are. If tracking your routine helps, there are various ways, including Excel spreadsheets and smartphone apps.2. Find a workout buddy. Work out with a friend, co-worker, or family member who shares your goals. This extra accountability can keep you motivated. If you can’t find a workout buddy, consider hiring a personal trainer to get you started.
3. Vary your workout. When you begin your workout program, it may be fun and exciting; however, it can become mundane after a while. Most facilities have a lot of different equipment and offer a variety of classes. If you’re getting bored, don’t quit! Go outside your comfort zone and join a class or ask for a brief orientation on some new pieces of equipment or exercise moves.
Core and Strength exercises
Bridge. This is an excellent exercise for beginners, especially if you live a sedentary life. The bridge exercise will help strengthen your hip flexors, hamstrings, glutes, and lower back.
Plank. The plank also works your core region, including your abs, lower back, glutes, and hamstrings. Most people are very weak in their lower back, so this is a great exercise to help strengthen your back without stressing it.
To start, hold the plank position for 30 seconds and then rest for a minute. Your starting goal should be three sets of planks. As you get stronger, consider increasing your time.
You're getting stronger if you can do three sets, holding each plank for a minute. The plank is a great exercise you can do with your family. Consider a plank challenge. Please note that proper plank form is very important. To learn how to do a plank, click here.
Push-ups. Push-ups are a great strength exercise because you can do them anytime and anywhere!
Many people, however, avoid doing push-ups because they’re too difficult or do them incorrectly. If push-ups are a challenge for you, consider starting with knee push-ups. To complete a knee push-up, your hands should be back from your shoulders with elbows pointing backward at a 45-degree angle. Don’t extend your hands too far in front of you since this will put extra torque on your internal shoulder rotators. Everything from your knees up should move up simultaneously in a line.
The proper technique for toe push-ups is the same. Your chest should come down between your hands. Many people place their hands too far in front of their bodies and do not have a good range of motion. That technique is incorrect.
These strength exercises are great because you can do them anytime and don’t need expensive equipment.
Do you have any exercise tips you’d like to share? I’d love to hear from you. Please share them in the box below.
Disclaimer: Before beginning an exercise routine, please consult your physician.
