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Your blog for Pain Relief, Exercise Programs, and Home Gym Fitness |
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Saturday, January 17, 2009
Workouts! Get your red-hot workouts!
Whether you are starting a new exercise program, or your regular workouts need a kick-in-the-pants, it's time to shimmy
and shake a little!
The Support & Coaching team is here to help you! We're going to share some new sample
workouts, to give your exercise program some spice. Post your requests here, and then check back soon. You can mention details
like muscles that need the most "attention", exercise equipment you'll be using, and how much time you will
be spending during each workout. (Get creative here and give us your info).
Remember: you need to vary your exercise
routine every 4-6 weeks. This helps you stay fresh, motivated, challenged, healthy and injury-free.
Thursday, January 15, 2009
Starting a new workout routine: Strength-train all the major muscles
Many people start new exercise programs in January. Whether you are working out at home on your new home gym, or you just
joined your local gym, you need a workout regimen.
It's important to include Cardio, Strength-Training and
Stretching exercises, for a well-rounded program. And in your Strength-training, you need to include all major muscle groups.
To give you a better idea of how to structure your strength-training workouts, here are some sample weekly routines
(*note: practice cardio and stretching, too):
Routine 1:
Mon, Wed, - Legs and Torso (Back, Abs)
Wed,
Fri- Hips and Chest
Tue, Th, Sa or Sun- Arms and Shoulders
Routine 2:
Day 1, Mon- Legs (Calves, Thighs,
Hips)
Day 2, Tues- Arms (Biceps, Triceps)
Day 3, Wed- Shoulders, Chest
Day 4, Thu- Back, Abs & Obliques
Day 5, Fri- Light cardio, Rest, get a Massage, Sauna
Days 1-4 - repeat
Combo Routine:
Day 1- Intense
Cardio; Strengthen Arms, Shoulders, Chest
Day 2- Light Cardio; Strengthen Legs, Hips
Day 3- Medium Cardio; Strengthen
Back, Abs
Day 4- Rest, light cardio
Day 5- Medium->Intense Cardio; Light Strengthen Lower Body
Day 6- Light
Cardio; Light Strengthen total Upper Body
Day 7- Rest, light cardio
repeat
Change your routine every
4-6 weeks to keep your mind and muscles fresh, and to prevent injury. Keep learning. Get comfortable with your exercises:
you'll like some more than others. Keep trying new ones!
Thu, January 15, 2009 | link
Sunday, January 11, 2009
New Exercise Programs need Mini-Goals
If you're just starting a new exercise program, then you have probably heard how important it is to set goals. It's
true that goal-setting is key to losing weight, toning up, and getting healthier.
But don't just set some grand
goals, and don't even break them down into smaller goals. Instead, start by setting "Mini-Goals". Think about
taking your steps one day at a time, and even,
"One-Workout-at-a-Time".
Here is how we
set Mini-Goals. You know you're going to exercise today. Your goals for the work include 5-6 days of physical activity
per week, so today is one of those days. Make your goal even smaller. Think about what you want to accomplish during that
workout.
Here's a Mini-Goal in action..."Today I'm going to go jogging. I need to improve my lung-power.
So, during my jog, I'm going to visually pick 2 spots on the road and run as fast as I can between them." (author's
note: that is called a wind sprint)
OR "When I strength-train today with weights, I am going to do at least 3 sets
of each shoulder exercise, for a more toned upper-body."
So, with each new day, and each workout, set
a Mini-Goal for yourself. You will feel a great sense of accomplishment after your workout. And in the long run, you'll
reach your larger goals by setting and achieving Mini-Goals!
Sun, January 11, 2009 | link
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click here to Watch Your Workout!
We encourage your responses on the Health Coach blog. Spamming comments will be removed.
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If you find this blog interesting, please tell your friends and visit often. Create a Younger, Stronger Body! Support & Coaching team of Basalt, Colorado
Nina Schnipper, Director
PO Box 1141, Basalt,
CO 81621
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