If you’re out of shape or older, starting a new program of exercise can be extremely scary. You don’t always know how much is too much or whether you’re doing the workouts right. I love to work with people who are new or being reintroduced to working out here in Commack, NY. I have some exercise tips that have proven useful to them and made their journey easier. Anyone over the age of about 35 will find that getting back into shape can be tougher than it used to be. That’s because the body loses muscle mass faster the more you age. The older you are, the more potential there also is for health issues, too. The first tip is simple. Always check with your health care professional first to make sure you can embark on a fitness program and let your personal trainer know if you have any physical limitations. Tip number two, take it slowly at first.
You need to set four types of fitness goals.
Being fit is more than just being able to run a few blocks or lift heavy weights. There are four different types of fitness; endurance, flexibility, strength and balance. The long term goal is to improve all of those. When you pass 35, you’ll notice the loss of muscle mass. Strength building is important to stop that trend. However, if you do only strength training, you’ll limit your range of motion and that can cause injury. You also won’t have the endurance necessary to live a full life. Balance is also important to prevent falls. As a personal trainer, I know it’s important to address all areas. Our circuit type workout does it all.
You don’t have to go to the gym to improve your strength and endurance, but it does help you get faster results.
While our workouts will help you achieve quicker results, if you can’t make it to a gym or simply don’t have the resources, that doesn’t mean you can’t get fit. If you want to work on endurance, try something as simple as walking. It’s an extremely underrated exercise that’s excellent for anyone starting out in a fitness regimen. It doesn’t have the potential to injure the knees, ankles or back like running does. You can also create your own home gym to build strength. Resistance bands are inexpensive and easy to store, yet help you build strength quickly. You can also create weights by filling milk bottles with sand or water, increasing the amount as you get fitter. Everything you lift can be a weight! Make sure you avoid injury by using proper lifting form.
We provide top flexibility and balance exercises, but you can also improve on your own.
There are several types of stretching, but the two most often used are dynamic and static stretching. Dynamic stretch involves moving several muscles together in a controlled yet exaggerated manner. Walking lunges is one example. It’s the best for warmups because it gets the blood flowing. Static stretching is stretching and holding, like lifting your foot behind you and pulling it up before or after a run. It relaxes muscles so it’s better after working out. Standing on your tip toes or one leg improves balance.
- Try yoga to improve your flexibility and balance if you’re going it alone. It can also provide a great aerobic workout for endurance.
- No matter what program you take up, enjoy it all. Even if it’s tough, feeling every muscle move can be a great feeling.
- If you want to ensure you stick with the program, workout with others. It also provides social benefits that can improve your life and health.
- Getting into shape means more than just working out. You can’t out exercise a bad diet, so start eating healthy, too.