Getting started on a workout routine may seem intimidating to beginners, but it’s certainly attainable. Longtime personal trainer and proud Fil-Am Joshua Hayes lends his tips to kick starting a fun, effective workout regime.
Workout tips
• Be sure to warm-up and cool down before and after each exercise.
• Warming up before a workout is beneficial to your workout because it improves blood flow and increases muscle elasticity. Cooling down after a workout helps your body return to its original state in a safe manner that will prevent light headedness or dizziness.
• Get adequate rest between workouts.
• Rest allows your body to recover from the grind and tear your muscles endure during a workout. This will allow you to approach your next workout more effectively and efficiently!
• Always exercise with proper form and excellent posture.
• Do not underestimate the importance of proper stance with good spinal alignment as poor posture can result in injuries and limitations in the long run.
• Set S.M.A.R.T. Goals.
• “Those who fail to plan, plan to fail!” and this rings true for your workout goals as well. Make sure that your goals are Specific, Measurable, Attainable, Realistic, and Timely. “Losing weight in 6 months” is not a good example of S.M.A.R.T. goals! “Losing 15 lbs. in 6 months by working out 3-5 days a week doing weight training and cardio.” is a great example of S.M.A.R.T. goals!
• Have fun!
• It may seem miniscule, however this one is perhaps most important! If you are not having fun or enjoying your workout, you are less likely to continue to adhere to your program. A good workout program should be fun, do-able, and yet challenging. When you have fun with your workout, you are more likely to stick to the program and not skip any days.
An example of a workout program:
Warm Up:
Toe Touches
Dynamic Quad Stretch
Hamstring Sweeps
Arm Circles
Torso Twists
Side Bends
Workout
(3 sets of 10-15 reps):
Chest Press
Standing Rows
Dumbbell Frontal Raise
EZ Bar Bicep Curl
Tricep Pushdowns
Bodyweight Squats
Lunges
Standing Calf Raises
Crunches
Leg Lifts
Planks
Cool Down:
Quad Stretches
Hamstring Stretches
Calf Stretches
Lateral Stretches
Tricep Stretches
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Joshua Hayes is a Certified Personal Trainer under the National Academy of Sport Medicine (NASM) residing in Southern California with 8 years of personal training experience, specializing in one-on-one training, group training, as well as Mixed Martial Arts (MMA) training. He is currently a Lead Trainer at The Camp Transformation Center in El Monte, California where he helps clients achieve their weight loss goals.