Confused about exercise?
For those of you who are brand new to exercise, just starting a routine can be extremely confusing. You probably have a hundred questions.
- “Should I perform cardio?”
- “How long should I run?”
- “Should I lift weights?”
- “How often should I exercise?”
- “Should I use the treadmill or the ellipitcal?”
- “How many repetitions should I perform when I lift weights?”
And depending on who you ask, you’ll probably never get the same answer twice. Worse yet, the more exercise knowledge you gain, the more questions you’ll have because things can get pretty complex. So who do you believe?
At Ageless, we recommend the KISS method (Keep It Simple Stupid). Our members who have had the biggest transformations started out with one CLEAR goal, and slowly progressed. They didn’t jump in full throttle, and try to do everything all the time. They kept it extremely simple and focused. And then as they progressed and learned what their body could handle, they slowly added things and made it slightly more complex. Before they knew it, they made amazing transformations.
So what’s our plan?
I know we tend to put a negative spin on cardiovascular training and favor strength training for all clients, but in all honesty, cardiovascular training (running, biking, walking) should be the starting point for everyone. Everyone needs a good cardiovascular base, no matter what the goal is. Not only is it the easiest mode of exercise to learn, but it also tends to be the most rewarding and produce the best results initially.
So, pick a machine. Your options are:
3. Recumbent Bike
Select how many days you are going to exercise per week. Be conservative. Make sure you can reach this goal. If it’s only 1 day initially, then 1 day is your starting goal. Eventually, we recommend 3-4 days per week. But again, that can slowly be worked up to.
Also, don’t just write down a number. Write down the exact day(s) and time(s) you are going to exercise. Studies have repeatedly shown that the more detailed your plan is, the more likely you are to stick to it.
Select either a time or duration goal for each training session. For example, “I’m going to walk at 3 mph for 15 minutes.”, or “I’m going to walk 2 laps on the treadmill.”
Side note: Two cool tips we’ve received from members. One member said she brought her ipod initially and promised herself she’d make it through 2 of her favorite songs. More times than not, she’d end up walking for 6 or 7 songs because once she started, she felt so much better. Overcoming inertia is usually the hardest part. Another member said he planned his training routine around the Cardinals game. He would literally mark his calendar for the month and schedule his workouts based on the Cardinals schedule. He’d walk for either half or the entire game depending on how he felt.
Pick a progression. Each workout, you’ll increase the workout by “x” minutes or distance. For example, “Each workout, I’m going to increase my time on the treadmill by 5 minutes.”
Side note: Those members who have made exercise a part of their weekly schedule and stuck to it usually exercise with a friend. We highly recommend it. It’s only an extra $20 per month to have a friend sign up with you.
Boom! That’s it. And pretty soon, you’ll be running a mile and not even realize it. You’ll see results in the mirror, feel great, and get a sense of accomplishment for achieving something you probably thought you couldn’t.
When you’re ready to progress to something more complex, we’ll be right there to help you plan your next phase of training. You might be interested in attending a bootcamp class, or you might want to add a day of strength training to your routine. It doesn’t matter. We’ll be there to answer any questions you may have.
New At Ageless
In addition to purchasing new equipment in September, we’ll also be changing a few things up at Ageless. We’ve spent the last month evaluating the gym and its processes. We’ve found a few areas that we’re not quite satisfied with.
The biggest change is going to be our hands-on approach to helping our members reach their goals. We’re always around to answer questions, and we also offer bootcamps almost daily and personal training but we can do more. So this fall/winter, we’re going to
- add free small (less than 4 members) group training throughout the week with one of our certified trainers. Essentially, it’s going to be exactly like personal training, but with a few of your friends.
- offer motivational monthly meetings to make sure you’re reaching your goals, answer any questions you may have, and teach you new exercises. You’ll also have the ability to sign up for daily motivational quotes sent to your e-mail or cell phone, as well as a beginner’s guide to nutrition and exercise that consists of short, daily e-mails.
- Add in-depth fitness, health, and nutritional assessments for our members utilizing tools like Precision Nutrition’s nutritional assessment tools, the functional movement screen for movement, and a basic blood panel (Chem-7) and blood pressure reading as a health screening.
We have a few other things planned too. We hope we can start incorporating those ideas by late fall/early winter.
As always, if you have any questions or suggestions, let us know.