After working out, always perform a 5-10 minute cool down that focuses on both active recovery and static stretching.
When weight lifting, spend a maximum of 8 weeks performing heavier weight lifting, then cycle back to lighter stability training for a few weeks. This allows your body recovery time and aids in avoidance of injury.
For best results when exercising, alternate your cardio days and strength training days, rather than completing both on the same day.
As you improve your fitness level during workouts, increase your strength and resistance training. Slowly add more weight as you increase your sets and decrease your reps.
When beginning resistance training, keep the resistance very light and focus heavily on your form. Start with 1-5 pound dumbbells, your own bodyweight or resistance bands.
Once you are routinely working out, add in some stability exercises and light strength training to build joint stability and neuromuscular control. Incorporate stability ball exercises and core exercises that focus on keeping your spine stable, like bridges and planks.
When starting a new fitness routine, aim for 150 minutes of cardio per week. Keep your cardio at a level where you can speak in breathy sentences. Try swimming, jogging, walking, cycling and dancing.
Yoga and Pilates should be the foundation of a new fitness routine, encouraging both muscular flexibility and control. As you advance, these exercises can become your warm up.
If you are new to fitness, start with daily stretching and cardiovascular exercise. This boosts your circulation and prepares your muscles for the more strenuous exercise to come.
The best personal trainers are adaptable. They incorporate your feedback into their customized plan for you, rather than enforcing a generic method of training.
Avoid personal trainers who are nothing more than salesmen. If you feel pushed into purchases over and over without seeing measurable results, move on to a different trainer.
Aim for a well-educated personal trainer. A background in exercise science, nutrition, or kinesiology along with continuing education in the field of fitness implies that the trainer understands how your body works, how to improve it, and what is at the cutting edge of fitness.
A great personal trainer for you may not be the same as one for your friend. It is importance to have a good rapport with your trainer in order to get results. Choose a personal trainer with whom you can build a working relationship, not just one who comes highly recommended.
The best personal trainers are ones who are passionate about fitness AND helping others. Don’t be afraid to ask your trainer why he/she decided to pursue this field; the answer will directly affect the kind of results he/she can get you.
When it comes to choosing a personal trainer, remember safety first. Ask whether any of his/her clients have been injured and ensure that the trainer carries liability insurance.
Avoid personal trainers who create dependency. They should pass along the knowledge and skills needed for you to make life changes that you can then maintain independently.
Excellent personal trainers are those who incorporate elements of nutrition, mental success, and fitness into their training sessions with you. This trinity leads to results.
If your goal is weight loss, choose a personal trainer who specializes in that niche. Not all fitness is the same, and you are far more likely to get the results you want if you train specifically for the adaptation you desire.