BODY LANGUAGE – How do we start?
You’ve formed your Meltdown team, and you’re ready to exercise. If you have no medical considerations, you have wonderful and varied options on how to proceed. Here in Nevada County, we are blessed with beautiful outdoor opportunities for walking, mountain biking, kayaking, and jogging – just to name a few.
But for those of you experimenting with a gym for the first time, you ask yourself: “Now what do I do? Do I need to spend hours here everyday to get fit? Help!”
First, make a plan and stick to it! Studies show seven out of 10 people who start exercising quit within a few months. Having a sustainable plan improves your odds of succeeding.
Secondly, set a realistic, healthy, weekly weight loss goal. One-two pounds per week is usually safe.
While a long-range goal of being physically active each day is ideal, START SLOW! Eventually, try to accumulate a total of at least 30 minutes of moderate activity most days of the week.
Variety is also key. You’ll get fit faster if you “mix it up.”
While working out aerobically, use the “talk test” to check your intensity level. Even when working moderately hard, you should be able to maintain a conversation without gasping for air.
Hydrate! Hydrate! Hydrate! Drink lots of water every day!
If the gym has a weight room orientation tour, take it before you start lifting. Instructors will show you how to safely navigate the machines and outline a basic program. If a tour is not available, look for directions on the exercise machines. If you have specific needs such as compromised back or joints or an autoimmune disease, you need to work with an experienced personal trainer to show you safely what to do.
Use good gym etiquette. Share equipment by letting others “work in,” rather than resting on the piece in-between sets. And re-rack your weights.
Have fun! Make this a happy learning adventure!!
Source: Scott Jackson, B.S. MES, Owner, Real Life Fitness Center, Nevada City
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