Wednesday, January 5, 2011

Your First 30 Days

MY FIRST 30 DAYS (Assessment,Goals and Guidance)

Frequency equals results.
The first 30 days of your membership are the most important on terms of establishing exercise as a healthy habit. By exercising at least three times each week for a minimum of 20 to 60 minutes per visit, you’ll begin to see noticeable results within 30 days.
Assess your fitness level and set goals
Prior to beginning an exercise program, it’s highly recommended that you assess your current fitness level and set realistic goals. Members who set achievable goals at the outset are far more likely to succeed in making fitness a part of their lifestyle.

What can I expect to achieve?

Basic rules of body transformation
The amount you can change your body is due to a number of factors, including heredity.  Each person’s body will respond to exercise differently depending on more variables than can be listed here. What is universally true is that there are six components of personal fitness that can be charged, or improved, with a consistent exercise program:
Cardiovascular Fitness: your ability to use oxygen during continuous activities like running, swimming biking or walking
            Muscular Strength and Endurance: the ability of your muscles to exert
a maximal force, and the ability of your muscles to perform repeatedly without fatigue.
            Flexibility: the range of motion around the joints.
Body Composition: the relative amounts of lean muscle mass and body    
Core Strength: When someone talks about the core, they're referring the muscles deep within the abs and back, attaching to the spine or pelvis. These muscles are where movement originates and it's also the source of our stability.
Balance: For equilibrium and support.

With more specialized training you can also improve other skill-related components of performance such as balance, coordination, agility, speed and power.

Setting expectations:
            If you’re new to exercise or have not exercised for some time, it will take time for your body to adapt and produce any visible results. You should start slowly- don’t overdo it! Keep intensity at a moderate level during the first four to six weeks. You should feel like you could do more exercise afterward- not like you were hit by a truck. More than anything you want to focus on developing the habit of working out, and building a positive attitude toward exercise.

Program Tips and Useful Information

Warm –up Stretching
·         Always warm up at least 10 minutes at a low intensity (with an activity such as walking, jogging, cycling or calisthenics)
·         A good warm-up prepares the body for exercise by promoting blood flow to the muscles, increasing muscle temperature (for greater elasticity) and lubricating the joints.

Cardiovascular Exercise

·         Cardio exercise (activities such as
Cycling, dancing or running) is the most efficient way to burn significant amounts of calories. It also enhances your endurance and overall energy level.
·         Start off slowly, with 15-20 minutes at a low to moderate intensity and gradually increase to 30-60 minutes
·         Cardio exercise improves the efficiency of the heart, lungs and circulatory system and has been shown to reduce the risk of many chronic diseases, including hypertension.

            Strength/Resistance Training
·         Strength training increases lean muscle mass and helps reshape your body
·         The more lean muscle mass you have, the more calories you burn, even at rest; strength training increases your metabolism.
·         Generally, you should complete 8-12 repetitions of each strength exercise to most effectively increase lean muscle tissue.
·         Perform each set to the point of voluntary fatigue. That means the last few repetitions should feel difficult, but not so difficult that your form is compromised.
·         Raise and lower the weight in a controlled manner and perform each exercise through a full range of motion.
·         Proper breathing for weight lifting involves steadily exhaling while lifting the weight and steadily inhaling while lowering weight. SO DO NOT HOLD YOUR BREATH!
·         Let muscle groups rest and repair at least one day before exercising them again. Massage often helps.

Cool-Down and Stretching
·         Following your workout, stretch the primary muscles you worked to aid recovery. Ask your trainer to recommend appropriate stretches
·         Hold stretches longer (30 seconds) post workout.
·         Stretching helps your muscles return to a normal range of motion, which may reduce the risk of injury.

Important Points to Remember

·         Rest and recovery are key to maximizing your results. Take one or two days off per week and do not work the same muscles on consecutive days. Avoid over-training.
·         Proper form is critical for best results and injury prevention.
·         Warming up and cooling down are important for all aspects of training.
·         Stay well hydrated. Drink eight ounces of water for every twenty minutes of exercise.
·         Do not exercise on an empty stomach.

After Your Workouts

Try Massage to reduce muscle soreness and aid recovery.

Remember it’s a journey, not a destination.  Before beginning any exercise program it is always good to consult your physician.  If you are unsure of how to use any equipment please consult a certified personal trainer.  Midtown offers free equipment orientations weekly for members.  Free workout advice is offered on the website-

Saturday, January 1, 2011