Every year my New Year’s resolution is to spend more time exercising, but, like many, I ‎go overboard and burn out very fast. Based on gym participation, January is a very busy ‎month. However, by February, you can see the numbers beginning to decline; people have ‎burned out with their exercise routine.
For many of us, free time always seems to be at a premium. There never seems to be enough time for a workout. If you’re like me, I spend my time doing cardio exercises ‎‎(running, biking) but spend very little time weight training.
Weight training, however, should be a part of everyone’s exercise routine. The benefits of ‎weight training include:‎
• Increased metabolism;‎
• Burning extra calories while you sleep or are watching TV;‎
• Better posture and therefore gaining confidence in your appearance; ‎
• Improved muscle mass and endurance; and‎
• Bone density improvements.
Here are some tips for getting your workout routine started, along with some core and ‎strength exercises you can do throughout the day.
1.Keep records. Will keeping a record of your workout routine help you feel successful? It ‎keeps some people motivated, while others find it a waste of time. Figure out what type ‎of person you are. If tracking your routine helps, there are various ways to do it, including ‎Excel spreadsheets and smart phone apps. ‎
2.Find a workout buddy. Work out with a friend, co-worker, or family member who ‎shares your goals. This extra accountability can keep you motivated. If you can’t find a ‎workout buddy, consider hiring a personal trainer to get you started. ‎
3.Vary your workout. When you begin your workout program, it may be fun and exciting; ‎however, after a while, it can become mundane. Most facilities have a lot of different ‎equipment and offer a variety of classes. If you’re getting bored, don’t quit! Go outside ‎your comfort zone and join a class or ask for a brief orientation on some new pieces of ‎equipment or exercise moves.‎
Core and Strength exercises
Bridge. This is a great exercise for beginners, especially if you live a sedentary life. The ‎bridge exercise will help strengthen your hip flexors, hamstrings, glutes, and lower back.
Plank. The plank also works your core region, including your abs, lower back, glutes, ‎and hamstrings. Most people are very weak in their lower backs, so this is a great exercise ‎to help strengthen your back without stressing it. ‎
To start, hold the plank position for 30 seconds and then rest for a minute. Your starting ‎goal should be three sets of planks. As you get stronger, consider increasing your time. ‎
If you can do three sets, holding each plank for a minute, you’re getting stronger. The ‎plank is a great exercise you can do with your family. Please note that proper plank form is very important.
Push-ups. Push-ups are a great strength exercise because you can do them at any time ‎and anywhere! ‎
Many people, however, avoid doing push-ups because they’re too difficult, or do them ‎incorrectly. If push-ups are a challenge for you, consider starting with knee push-ups. To ‎complete a knee push up, your hands should be back from your shoulders with elbows ‎pointing backwards at a 45-degree angle. Don’t extend your hands too far in front of you ‎since this will put extra torque on your internal shoulder rotators. Everything from your ‎knees up should move up at the same time in a line.‎
The proper technique for toe push-ups is the same. Your chest should come down ‎between your hands. A lot of people place their hands too far in front of their bodies and ‎do not have a good range of motion. That technique is incorrect.‎
The great thing about the strength exercises Janet shared is that you can do them at ‎anytime and you don’t need expensive equipment.