Archive for January, 2009
Getting Started With Your Fitness Goals
Given the recent success of programs like ‘The Biggest Loser’, many people have been inspired to pursue a new fitness regime. Anything that inspires someone to improve their own fitness can only be a good thing, but the reality is, this burst of action can be short-lived.
Firstly, let’s make sure you manage your expectations realistically. Don’t assume you will be able to do what you used to do, especially if it’s been more than 6 months since your last spate of exercise. If this is the case, you are most likely in a detrained state. This is not a major issue, but it’s important to know from the outset that it will take time to build up to your desired level of fitness. Be patient.
It’s best to ease into things. Your first week of training should be more than what you’ve been doing, but don’t go too hard in the hope that it will speed up your progress. It won’t. You’ll just feel over-exerted, expose yourself to injury and become discouraged.
If you decide to conduct your program outside a gym, you can start by walking or jogging in the park. If you are going to join the gym, start with a personal trainer. Just having that appointment will keep you motivated to attend. I’ve seen so many people join the gym, attend their first appraisal, and never come again. People who do this are a gym’s bread and butter. If you are going to join, make sure you come into the gym and get your money’s worth.
A gym is a business – they exist to make a profit, and will charge everyone the same rate whether they come in or not. When I worked for a major gym chain, I wanted members to come and ask me questions or give them new exercises. Not only did it keep me in a job – it kept them on the right track and ensured they got maximum value from their membership. Use the gym as a resource for your benefit, and make your membership work for you.
During your first session, bear in mind the following:
- You will be sore the next day.
- Stick to the weights given on your program
– these will be increased over time.
- Be receptive to advice. Gym staff are there to help you.
- Speak up if a particular exercise hurts or you have any existing injuries.
Once you’ve survived your first session, set aside the time for the second. Don’t look six months ahead just yet, get through the first week. At this stage, you don’t want to get too far ahead of yourself. We will go into goal setting later, for now I just want you to start moving and maintain that movement.
Tags: fitness goals, setting fitness goals
The Lunge Exercise Advice and Tips
The Lunge
The lunge is one of the most commonly prescribe exercises in gyms, it is also more often than not performed incorrectly. As a base I shall explain the lunge and more exercises as time goes by adding a new exercise monthly.
What Is It?
The basic lunge is one foot in front of the other bending the front knee. Now that’s not too helpful. Step by step the lunge is as follows:
1. Place your feet one in front of the other, front foot forward of your body and back leg behind your body.
2. Lift your rear heel up off the ground leaving your toes on the ground. Keep your whole front foot planted on the ground, don’t lift it up at all.
3. To start the movement bend your front knee, putting all of your body weight through the front foot. When you’re as low as you can go push through your front heel to straighten your front knee.
4. Repeat for the set range, alternating feet at the end of each set.
Why Do We Do It?
The primary function of a lunge is to develop single leg strength and stability. Most people have a dominant side, the role of single side exercises is to try and eradicate the difference between dominant and non-dominant side. This is also good for preventing knee, hip and ankle injuries as we seldom use both legs at the same time.
What Muscles Are Worked?
Your dominant leg muscles are the primary movers for this exercise, quadriceps, hamstrings, calf (gastrocnemius and soleus), gluteals and abdominals if your maintaining correct posture.
What Else Can I Do With It?
There are many additions to the basic lunge and these will be addressed further down the line or you can e-mail me for any ideas.
Tags: leg exercises, leg strength, lunge