If you are just starting to work out, there are some things you should take into consideration. First and foremost is do not overdo it. Many people dive into a new fitness regimen very gung ho, but unfortunately, this could result in injuries. When those people begin, they often try to do too much right away. It’s best to start in small quantities. Add on exercises, more reps and extra time as you go along and build up your strength and endurance. Start with just 10 to 15 minute chunks of exercise, and you can do this several times a day. Simply go slowly and fit exercise in whenever you can.
When easing into a new workout program, try these exercises:
A simple jog is a great way to warm up the body and burn fat. Start with just a few minutes of jogging several times a week. If you have stairs at home, or near your home, simply jog up and down them a few times.
If you find yourself out of breath, great. It is working like it is supposed to. As that gets easier, and on more and more minutes. If you are new to jogging, start with a fast walk and then pick it up to a jog.
Planks are a simple exercise that truly work the entire body, and really focus on the core. No equipment is needed, but if you have an exercise or yoga mat, all the better. Face the floor, with your arms in a push-up position, legs straight and butt in line with the rest of your body.
The plank is a bit harder than it looks, so newbies should feel free to start out on their knees, working up to a straight leg plank. Start with just 30 seconds, three or four times a week. Then, as it gets easier, add more seconds, aiming for a minute.
Do you love dancing? Do you remember how much you once loved to skip rope? What about biking? Just think of one activity that you used to enjoy doing, and do that. The most important part of exercise is liking what you do, or you simply will not stick to it.
Maybe you prefer cycling. Dust off your mountain bike and go for a ride at Palo Duro Canyon. And if you love to jump rope, that works, too. That is actually one of the best cardio exercises out there.
To add some strength to you lower body, do wall squats. This exercise perfect for beginners because it works both the leg muscles and glutes. Start without weights, but add hand weights, a kettlebell or medicine ball as you get stronger.
For the wall squat, just put your back against a wall, feet shoulder-width apart. Bend your knees and squat with your back against the wall, your arms at your sides. Slide your back down until your knees are at 90 degrees, but no farther. Now, push up and straighten your legs again. Try a set of 8 your first time, and add on more reps as you go.
If you would like some coaching and encouragement along the way, contact me, Ralph Roberts. I am an Amarillo personal trainer with the Downtown Athletic Club. I can help you get in shape the right way and make sure you protect yourself from injuries. Get in touch with me today for a free initial personal training session or to inquire about my customized workout plans.
A BOSU Ball is fitness device that looks like a stability ball cut in half. The flat side is a rigid platform. The other side is an inflated half-sphere that feels and reacts much like a ball, except for the rolling and bouncing parts. BOSU stands for "both sides up". This fitness device offers workouts using both the flat rigid platform and the unstable ball bottom.
How Does A Bosu Ball Improve Balance?
The BOSU is a great device to improve balance. The person stands on the rigid platform with the inflated portion on the ground. This forces the person's body to work to remain in balance. It engages the leg, back, and abdominal muscles as the body shifts around.
Once you have a certain stability built up, you can change things up to give yourself a challenge:
What Are Some Strength-Building Exercises for a Bosu Ball?
When you flip the BOSU over with the rigid side down and the inflated side up, you have a great platform for doing strength training on an unstable surface.
Where Can I Learn More About Bosu Ball Exercises?
If you want to learn how to use the BOSU ball and build up your strength and balance, work with a certified personal trainer, like Ralph Roberts. Contact Ralph today to schedule a personal training session where he can customize a workout just for you. Be sure to check out my instructional video below on how to use a Bosu ball!
The medicine ball is an incredibly versatile piece of exercise equipment that can give you a full body workout. You can use it to tone and strengthen every area of your body. Most gyms now have a good selection of medicine balls. They come in all different weights and sizes. Some even have handles for a better grip and an even wider range of exercises.
How Do I Use a Medicine Ball?
Unlike dumbbells, medicine balls are meant to be thrown; hey won’t get damaged if you drop them. Throwing a medicine ball will help develop explosive power in your arms and upper body. The medicine ball can be used to develop each part of your body.
Upper Body: There are a number of quick and easy exercises that you can do with a medicine ball that will strengthen your arms and shoulders.
One of the best is to hold the ball straight out in front to you with both hands, one on top of the ball and the other on the bottom. Move the ball as far to your left side as you can without twisting your body. Return to center and then move the ball to your right side. Do as many reps as feels comfortable. This is also a great warm up exercise.
Using the medicine ball for pushups is also a good exercise for the chest. Simply place the ball on the floor and put both hands on it. Perform a pushup as usual. The instability of the ball will help develop your muscles.
Lower Body: Adding a medicine ball to your lunges will help develop your glutes and quads. Simply hold the medicine ball close to your chest with both hands. Perform your lunges as usual. Make sure you do them slowly so you can really feel the stretch.
The medicine ball jump is another good exercise. Hold the medicine ball in both hands and then jump. You can either jump in the air as high as you can or jump onto a solid object like a jump box.
Your Core: As stated before, medicine balls are made to be thrown and one of the best core exercises let you slam it into the floor. Stand with your feet shoulder-width apart. Bring the medicine ball up over your head with both hands. Once it is above your head, slam it down on the floor as hard as you can. Just be careful that the ball doesn’t bounce back and hit you.
You can also use a medicine ball and exercise ball together. Lifting the medicine ball while stabilizing yourself on an exercise ball is a great core workout.
If you are looking for a certified personal trainer to help you with your workouts, contact me, Ralph Roberts and set up a training session. I can tailor an exercise regimen just for you.
Exercise, or resistance, bands have been around for decades in the fitness world. They offer an easy way to do strength training without the need to access hand weights or weight machines. Many people add them into their everyday routine for a bit of challenge or a change of pace. They are great options for people who travel and want to take a workout with them on the road.
Fitness bands act much like rubber bands. They offer resistance when you try to stretch them out. This resistance offers your muscles a workout when used during exercise.
What Kind of Exercises Can I Do With Exercise Bands?
You can easily do dozens of exercises with these resistance bands. Here are a few to get you started. Go for about 10 reps on each:
Exercise bands are great for working out just about every part of your body. If you want to learn how to use them effectively, you can get help from a certified personal trainer. The trainer can help you learn to use the bands properly and teach you a variety of moves to help you get fit.
For help getting an exercise band routine going, get in touch with me, Ralph Roberts. I am a personal trainer at the Amarillo Downtown Athletic Club with several years of experience. Contact me today to schedule a personal training session.
photo courtesy of imagerymajestic / Free Digital Photos
Exercise balls are a fun, great way to exercise your body, especially your core. Exercise balls come in different sizes. On the right ball, your knees will be bent at a 90 degree angle when you sit down on it with your feet flat on the floor. If you are a beginner learning to balance on a ball, brace it with rolled towels or pillows. Exercise balls can be utilized in a variety of exercises. Here are our Top Five.
5 core exercises on an exercise ball
Personal trainer Ralph Roberts can help you perfect exercise ball workouts. Once you get the hang of it, you can do the ball workouts at home as part of rotational training that exercises every part of your body. If you have questions about how to use an exercise ball or are interested in personal training sessions that employ an exercise ball, contact me today.
photo courtesy of Stuart Miles / Free Digital Photos
One of the common questions trainers hear is, "Why do we have to do so many squats?" Squats are one of those exercises that a personal trainer is going to add to a client's exercise routines. The trainer is going to start the client at at doing just a few reps but will insist on adding more and more. If you are out of shape, expect to do squats until your legs burn. That is what prompts clients to ask the question. So, what is the answer?
Why are squats so popular with trainers and athletes?
Squats are one of those exercises that challenge multiple parts of the body all at one time. First off, they target the core. Your core is the basic building block of your body. Without a strong core, your body will not support your weight properly. Squats also target the muscles of the legs, hips, and glutes. As you build the muscles in your legs and core, you are going to start burning more calories. So, doing squats actually promotes fat burn in the short and the long-term.
How do you do squats properly?
One of the bad raps that squats have received is that they are bad for the knees. The reality is that doing a squat properly will actually strengthen the knees. So how do you do squats in a way that will keep your knees healthy and give your entire body a good workout?
If you are ready to get fit, you need to set an appointment with me, Ralph Roberts. I am a certified personal trainer at the Downtown Athletic Club in Amarillo, Texas. Not only can I show you how to do squats properly, but I can also help you set personal fitness goals and develop the skills to get there. Set up an appointment with me today to get in shape and further your health.
photo courtesy of Ambro / Free Digital Photos
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