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Breathe Some Life Into Your Workout
Breathe Some Life Into Your WorkoutBy Melissa Allen
When meeting new clients for the first time, they often tell me that they have tried working out on their own in the past, however find it very difficult to adhere to a regular program. Although I have always been an advocate of scheduled workouts until you are at least past the initial dropout phase (the first 6 months), I am going to change my philosophy. I am recommending that you incorporate some flexibility into your training regime by going beyond your current perspective of what you think a workout should be. While a framework should be adhered to, which should incorporate continuity, you can allow some flexibility as far as the times you train, the type of training you do, as well as the location of the training. More than anything else you need to keep in mind that a fitness program only works if you actually do it!
One of the reasons many people find it difficult to develop any consistency is because they don't enjoy the program in the first place. Remember, fitness can and should be enjoyable, you just have to determine what enjoyable is to you.
When I first began exercising regularly I can't say that I so much enjoyed it, as I was just driven. I was fortunate that that was enough to keep me going, because for many people it wouldn't have been. They would have lost interest and stopped working out. Since then, however, my workouts along with my outlook has changed and evolved in the process.
Nine years ago I was so rigid that I probably missed out on some great opportunities to explore other avenues of fitness. I was also so rigid that I would workout at midnight even if that meant getting up at five in the morning the next day for college. The workouts themselves were positive in the sense that they filled the need that I had then, it's just that nowadays I have moved beyond my original ideas of what a workout is.
For example, I used to practice kickboxing and lift weights four days out of the week. I would also do some type of cardio like running, jumping rope, or bicycling following lifting. This was all done in the morning in my apartment before I left for school. The workouts definitely accomplished what they were meant to do, however they weren't as fun and enjoyable as they are now. These days my workouts consist of a number of different activities. One week may be very different from the next. Currently, I practice Brazilian Jiu-jitsu two days a week and continue to lift weights four days per week, however I also get outdoors quite a lot and spend a lot more time exercising with friends and family. I find exercise to be a superb way to spend quality time with my loved ones. I also feel I am much more balanced in the way that I look at exercise. I still do cardio about four daysout of the week in addition to Jiu-jitsu, however nowadays that cardio may consist of a local hiking jaunt, in-line skating at the beach or Lake Murray, or surfing. I am able to spend more time outdoors doing the things I love, and still seem to have more time to spend with my husband and my friends. It sure beats the heck out of catching up with friends over the phone!
On weekends, when we have more time, the three of us (my husband, dog, and I) often go hiking and follow it with breakfast or brunch at a local eatery. And we also just started surfing a few weeks ago! My good friend and drummer, Steve, has been taking us surfing along with his children (he is teaching them how). He is pretty much the one responsible for getting us into the sport-and I'm really loving it!
The point I am trying to make is for you to introduce some flexible into your workouts. No one ever said they shouldn't be fun! Try incorporating new things so that your workouts don't get stagnant. For example, just two weeks ago my greatest friend, Cindy, and I tried out a yoga class based on one of her client's recommendations. We have been going ever since. I think it will be really good for increasing ligament and tendon strength, not to mention increasing flexibility. I'm not locked into any schedule, however I attend as often as I can. So far that has been about two to three times a week. I will update you in a future column with my yoga progress.
So allow yourself some freedom and breathe some life into your workouts. Seasons offer a superb way to introduce new activities into your life. While most sports can be done all year long, for many people it gets too hot or too cold for it to be comfortable. I plan to surf as much as I can this summer, however once the weather starts to change I will probably start mountain biking a lot more while continuing to surf, just less frequently. When winter comes I will be hitting the slopes for snowboard season! There's a lot to do out there, so just don't let life pass you by, get out and try new things!
Melissa Allen, CPT, BS, CES is a certified personal trainer & corrective exercise specialist, as well as the owner of Optimum Condition-Mobile Personal Training & Exercise Therapy. Melissa offers customized online fitness plans for people all over the U.S., so please contact her with any questions or comments by visiting her website at http://www.optimumcondition.com/packages.html
,Warning - 10 Tips For Safe Workouts
Warning - 10 Tips For Safe WorkoutsBy Craig Ballantyne
When I was a kid, I used to weight train 6 days per week and play soccer 7 days per week...sometimes with two games in one night!
But that isn't a recommended schedule for anyone...not even for a 17-year old boy. If I only knew then what I know now.
And it's not just me who has trained too much. I see people overdoing it everyday.
Too many people get hurt by training too hard and too often that they end up stop working out for life.
In fact, I believe there is a dark side of cardio that can result in overuse injury and stops you from burning fat.
So while I like to see people workout harder and more intense, it is also very important for all of us to train conservatively and not overdo things.
If you currently do cardio or interval training 6 days per week, I highly recommend that you cut back to 3-4 workouts per week. If you lift weights more than 4 times per week, there is a good odds you will get a shoulder injury from overuse.
So be careful!
So here are 10 tips to train safe.
1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer.
2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement. Just ask a certified trainer for substitutions.
3) Whenever you start a new program, use lighter weights than normal, and do only 1 or 2 sets per exercise. You must always expect additional soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away.
4) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Safety first.
5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure.
6) Check your ego at the gym door and start with a beginner or intermediate workout, even if you have been exercising in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy".
7) Don't do interval training more than 4 times per week. Even pro athletes don't play hard everyday, so why should we?
8] Never skip a warm-up. Use the general bodyweight warmups and the specific warm-up sets in each workout.
9) If you want to start a workout program however think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise or workout program.
10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!"
Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warmup, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.
Train hard however train safe!
Click here for Craig Ballantyne's Home Fitness Workouts that have been featured in Men's Health magazine to burn fat or adipose tissue and build muscle. Ask about other workouts and exercise substitutions at the