Starting out on your New Year's Fitness Resolution can be confusing. You walk into a gym and may become overwhelmed with all the large pieces of equipment, the large crowds of New Year's Resolution people who, like you have decided this is the year they will finally reach their goals! Most gyms offer a free orientation to familiarize the new member with the equipment. I strongly suggest you take advantage of it! Some people prefer to avoid the gym scene altogether. I have done many in-home training sessions with people using objects found around the home such as water jugs, stairs etc. There are also hundreds of good fitness videos and online workouts as well. No matter where you choose to workout, having a solid game plan will increase your chances of success and staying with your fitness program.
I have had many people tell me they are going to do cardio first to lose bodyfat and then add strength training. However, for any fitness program to be successful, it's important to combine both strength and cardio training. The two basic components to an effective exercise program are;
Cardiovascular Training... bike, treadmill, swimming, elliptical, and various classes.
Cardiovascular training will burn calories which translates into loss of bodyfat. It will also improve the efficiency of the circulatory and cardiovascular systems; heart, lungs etc. While performing cardiovascular exercise, your metabolism is elevated greater than with strength training but will also return back to it's normal rate more rapidly.
Strength Training... machines such as the Nautilus circuit, free weights etc.
Strength training will not only increase strength which is functional but will also increase your resting metabolism. Muscle tissue is living tissue which needs nutrients to exist. By increasing muscle tissue on your body, you increase your resting metabolism. This means you will burn more calories while you are at rest. Strength training will also allow you to shape and sculpt your body providing a more aesthetically pleasing body. While performing strength exercises, your metabolism isn't elevated as much as with cardio BUT it will stay elevated for a longer period of time after the workout is completed.
A well structured basic fitness program will include the following;
1. Warm-Up - before each workout, minimum 5 minutes an activity which involves the entire body designed to warm the muscles and increase heart rate.
Cardiovascular Exercise - 3-5 sessions each week for 20-60 minutes.
Strength Training Exercise - 2-3 sessions each week on nonconsecutive days.
Cool-Down - flexibility training, something designed to lower your heart rate and loosen tight muscle, increase range of motion
As you progress, there are more advanced variations for exercise. You can divide your strength training into upper and lower body. For instance, Monday lower body exercises, Tuesday upper body exercises, Thursday lower body and finally Friday upper body. This will allow for more volume training and keep you progressing toward your New Year's resolution.
Many fitness classes and exercise videos will combine both strength and cardio training together by performing strength exercises with little to no rest between each set. This is an excellent workout strategy for those who have limited time or prefer to train with more intensity. Feel free to contact myself of a Certified Personal Trainer to have an individual workout program designed for your specific needs and goals.