LIVING WELL
Summer Restart Resolve to return to the gym, equipped for a successful fitness journey.
Americans have a complicated relationship with starting and sticking to an exercise program. A wave of people hop on the exercise wagon at the start of the New Year, but when summer months roll around, the gym looks like a ghost town. What many realize when they embark on their fitness journey is, despite having a gym full of equipment and the will to work, they have no idea what they’re doing! When you don’t know how to properly use the equipment, the gym can be an intimidating environment. Approaching the gym with a program and the knowledge of how to perform the exercises will boost your confidence and result in a safer workout and increased adherence to exercise. Mindset is the most important factor in sticking to an exercise program. Entering the gym worried about what others will think of you can be detrimental. Remember that everyone at the gym started somewhere and is there to get stronger and healthier. Don’t be afraid to make friends. Ask staff and gym members for a spot or help. Building relationships with gym members and staff will give you a community of people who will help hold you accountable and encourage your progress. Don’t feel uncomfortable about asking questions or worry about other people’s thoughts or opinions. You’re there to find a healthier version of you. These resistance exercises should be incorporated in a balanced exercise program. The American College of Sports Medicine recommends 150 minutes of moderate physical activity on a weekly basis. Adding resistance training to cardiovascular exercise such as walking, jogging and biking is an effective way to meet that goal. Before starting any exercise program, talk to your primary care provider first. Perform each exercise for 2 to 3 sets of 8 to 10 repetitions. Use a weight that starts to make you fatigued on your last rep. Make sure to rest 60 to 90 seconds between each set. Immediately stop exercising if you feel pain. Control the movement throughout its entire duration. Most importantly, remember to have fun! By Hunter Blume, Boone Hospital Center Exercise Physiologist
28
BOONE HOSPITAL CENTER
Summer 2020
1. Lat Pulldown Adjust leg pads so they are positioned just above the middle of your thighs. Sit up tall and engage your core, pulling your bellybutton to your spine. Grip handle with your arms just outside shoulder width. Keep your torso still, tilt your chin slightly up, and use your lats to pull the handle straight down. Touch the bar to just above your collar bone and slowly return to the start position.
2. Low Row Adjust the seat so that when your chest is flat against the pad, your arms must fully extend to reach the handles. Brace your core and pull the handles toward your body. Keep your back straight and chest against the pad. Keep elbows close to your sides as you row. Squeeze shoulder blades together at the back of the movement. Pause and return to starting position.
