Virtual Trainer -- Article 1 -- Page 1 of 2
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What New Year's Resolution did you make this year? Maybe it was to live healthier, drop those last few pounds, or get in shape. Many of us start off each year with the best of health and fitness intentions, only to lose sight of our aspirations once our hectic lives take over. In fact, research shows that one out of two novices stop exercising within two months of starting an exercise program.
Start this year off with a new approach -- a concrete, realistic goal. When you make goals such as "getting in shape" there's no way to determine when you've achieved it. So, choose a specific objective. Will you run a 10K this spring or, perhaps, a marathon next fall? Or, do you want to enter a bodybuilding contest or commit to spinning classes three times a week? Once you've made it clear what your objectives are, take charge of yourself. Keep a training and food diary, recording your workouts and food intake. Also, find different ways to stay motivated. For instance, recruit a training partner or buy yourself something special as you come closer to achieving your goals.
With this in mind, we want to help you start off 1999 with a bang. For those of you beginning a workout program, here are a few guidelines to help you get started. First, you want to develop a fitness base. With a gradual approach to training, you will be more likely to stick with your objectives. So, don't jump on every weight machine in the gym or run 10 miles every day. Not only will you be sore and exhausted but also burnt out, and you just started. Instead, start exercising three times per week, with a day of rest in between. Warm up for 20 minutes on the bike, treadmill or stair master at a moderate pace. Then, hit the weights. It's a good idea to first get some expert instruction. Hiring a trainer for a couple of weeks can give you the skills and confidence necessary to make sense of all the equipment in the gym.
In the first 12 weeks of working out, the novice should perform one set of 12 to 20 repetitions for each body part with a minute rest between each set. Be sure to master proper weight-training techniques. Remember not to let momentum take over in an effort to lift more weight than you can manage. Don't worry about the amount of weight you lift because any amount of resistance will be more than enough for those of you just starting out. Keep in mind that the connective tissues, which as its name suggests, connect body parts, are very vulnerable to injury. You should be able to control the weight throughout the optimal range of motion. By controlling the movement, you will be able to get a better mind-muscle connection -- an association between the exercise performed and the muscle being worked. An experienced bodybuilder can perform a ten-pound bicep curl and get a connection because he/she has established this important mind-muscle connection. A great way to get this association is to place your hand on the muscle being worked. For example, do a one-arm bicep curl while placing the opposite hand on the muscle being worked.
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