WELLNESS 360

{ SHIFT+CONTROL{ WELLNESS 360 } } TIPS FOR STARTING A SUCCESSFUL WORKOUT

BY BETH PARRY

It’s the new year again. The time where gym memberships skyrocket and injuries are soon to come. There are many reasons to fear going to the gym. What exercises should I do? Why am I sore? These are all valid questions. This article will give you some basic steps to prepare you for your new venture into exercise. Let’s start with some frequently asked questions. Why am I so exhausted today, but not yesterday? is a diuretic. If you are a caffeine lover, increase your water intake. Sweating can also increase your water loss, so working out will require more water intake.

Let’s face it…you will have good days and bad days. Multiple factors affect your body, including what time of day you exercise, how you slept last night, medications, or what food you have in your system. Everyone has different times of day when they are at their peak performance. You will have to play around and find what time works best for you. Having the right combination of food in your body at the right time is also vital for your workout performance. Wait at least 45 min between your meal and your workout. Your body will need a balance of carbohydrates and protein to bring you that burst of energy and fuel your muscles for your workout and recovery.

STAY HYDRATED

Dehydration can cause muscle fatigue and muscle cramping during and after your workout. The average person should drink 50% of their body weight in ounces of water. So, someone 200 lbs should drink 100 oz of water a day. Multiple things can interfere with proper hydration. One is caffeine which

INJURY PREVENTION:

Injury is one of the main reasons we fall off the fitness wagon. We jump into the gym using improper form or pressing ourselves too hard too soon. Modifications are sometimes necessary for making your workout program successful. The best way to modify an exercise is to work with a professional

and listen to your body. Having good form during your workouts is extremely important in injury prevention. Most gyms give you access to personal trainers. This is an excellent option if you are new to exercise and have no prior health issues. If you have medical issues or health concerns, physical therapy is a great place to start.

SET GOALS

To quote Brian Tracy, “A goal without a plan is just a dream.” Set yourself a few goals to achieve your dream. Going to the gym with intention can make a big difference in your outcome. Start by setting your long-term goal, and then come up with smaller short-term goals to achieve your long-term goal. Make sure the goals you are setting are realistic. Losing 20 lbs in a month is unrealistic and only sets you up for failure. While setting goals is needed, remember to enjoy your journey!

DON’T FORGET THE WARM-UP.

The most essential parts of your workout are your warm-up and your cool down. Warming up your muscles is a critical step in avoiding injury. Save those stretches for after your warm-up or after your workout. Stretching a cold muscle can easily cause injury to your muscles or tendons. Your warm-up does not have to be fancy.

You can use the treadmill, elliptical or go through the motions of an exercise a few times without weight.

A warm-up can be done in 5-10 minutes!

Cardio or weights?

Both play an essential role in your health. As we age, strengthening exercises are essential for improving bone density, balance, and functioning in your day-to-day life. Cardio is important to improve your endurance and to be heart-healthy! Find a nice balance between the two.

You will probably be sore if you start a new workout program. This is called DOMS (Delayed Onset of Muscle Soreness). This is just part of the muscle growth process. In order to

“Would you jump into a marathon without training? Probably not without injury. If you want your workouts to be successful, then start”

build stronger muscles, you must push your muscles harder than usual. It is essential to give those muscles time to rest and recover. It is perfectly normal to experience some discomfort 24-48 hours after you have worked out a new muscle group. Soreness for longer than 48 hours means you may have pushed too hard during your workout. You can modify your exercise program accordingly. So how much rest do your muscles need? Studies show waiting at least 48 hours between working the same muscle group is ideal.

START SLOW

Would you jump into a marathon without training? Probably not without injury. If you want your workouts to be successful, then start slow. Give your muscles plenty of time to get used to the exercises. Modify exercises when needed. An injury, high levels of soreness, or not enjoying your exercises creates the perfect storm for giving up on yourself. will provide you with the appropriate modifications and exercises to improve your strength and posture and safely transition from inactivity to activity. We offer physical therapy, massage therapy, and group fitness classes led and taught by healthcare professionals. We can modify, challenge, and support your journey to health and wellness. Check us out at www.wellness360fitness.com