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4 minute read
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.
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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
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.
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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.
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3. Dumbbell Curl Press
Sit on a stable chair with feet flat on the floor and core engaged. Hold dumbbells with arms fully extended by your knees and palms facing forward. Keep your shoulders still and elbows by your sides as you bend your elbows and pull dumbbells up towards your shoulders. Pause at shoulder level before pressing the weights directly overhead, rotating your forearms until palms face forwards and arms are fully extended. Pause and return to starting position.
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4. Kettlebell Deadlift
Stand with feet shoulder-width apart and a kettlebell between them. Brace your core as you hinge at the hips and bend your knees, lowering into a squat position. Grasp kettlebell with both hands. Drive your heels into the floor, push your hips forward and straighten your knees. Keep your back straight and shoulders pulled back. Do not hunch your back. Return kettlebell to the floor in a controlled manner.
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5. Split Squat
Stand with a staggered stance, with one foot in front and one foot behind your body. Keep your back straight and core engaged, bending both knees and lower your body in a straight line, as far down as comfortable. Avoid slamming your back knee into the ground and keep your front knee over your toes. Pause and return to starting position.
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6. Leg Press
Adjust seat so that your knees are bent close to 90 degrees. Place feet shoulder-width apart on the platform, directly in line or above your knees. Engage your core and press platform away from you until knees are close to fully extended. Do not lock your knees completely. Pause and return to the starting position.