Hey everyone…it’s Keith (Kelly’s husband) and as she mentioned earlier I will be taking over every Wednesday afternoon for “Work It Out Wednesdays!” So let’s get started:
The boring (but important) stuff first: I need to start out by saying that you should always consult with your doctor before starting any workout program or regime. Also, I do plan on having video demonstration posts in the future, but if in the meantime you need help with an exercise don’t be afraid to ask a trainer at your gym for clarification. Or shoot me and email (Kelly0412@hotmail.com) and I will assist you in any way that I can. This is super important to ensure proper form and to avoid injury! Safety is always the first and foremost concern because let’s face it an active lifestyle is a whole lot easier injury-free!
Okay…onto the exciting information! I don’t know exactly where this audience is in terms of workout knowledge and/or experience. I would suspect that some of you are true beginners and other are experts. And then the whole gamut in-between. So in an effort to just start from the top, we are going to take it from the beginning and over the course of the weeks work our way up to some really exciting (Kelly says “sick”) exercises!
For Aerobic power and cardiovascular endurance it would be ideal to get in at least 3 days a week of 30-60 minutes of work with your maximum heart rate hitting somewhere between 60-85% (depending on your fitness level) To find your maximum heart rate (at the most generic and basic level) simply take 220 minus your age. Then you can figure out what the ranges of 60 to 85% would be based on your specific needs. When doing cardiovascular activities we really want to focus on large muscle movement to engage the most power. Ideal exercises would be running, walking, elliptical, stair climbers, bike, aerobics classes or any combination of your choosing.
For strength training it would be ideal to get in at least 2 days of weights with at least a day of rest in-between. This allows your muscles to heal and recharge after being worked. When you build muscle you are actually causing little micro tears (that are harmless, but tiny tears nonetheless) and you need a day to let the muscles refuel and recharge. But don’t just sit around or else lactic acid will fill those muscle cracks and really make you sore. Definitely plan a cardio day in-between to keep the muscles loose and to work that lactic acid out. A basic weight starting point would be somewhere between 8 and 10 repetitions per exercise and somewhere between 1 and 3 sets (again depending on your own fitness level and comfort)
Are you ready for a sample workout? Let’s go! Depending on your workout and fitness level, gender and age please make the appropriate weight selections. If you need specific guidance please email me and I will gladly help you. I have this workout program designed to be high repetition and lighter weight…so keep that in mind.
- Warm Up: at least 10 minutes followed by active stretching (holding the stretch only for 1 to 2 seconds to continue loosening the muscles
- Flat Bench Dumbbell (DB) Chest Press (20-25 reps)
- Lat Pull Down (20-25 reps)
- Leg Press or Standing DB Squats (20-25 reps)
- Overhead DB Press (20-25 reps)
- Biceps DB Curls (20-25 reps)
- Triceps Rope Extensions (20-25)
- 2 sets of 25 Crunches
- 2 minute interval on cardio equipment of your choice (bike, treadmill, elliptical) keeping the heart rate up
- REPEAT ENTIRE PROGRAM 1-3 TIMES DEPENDING ON YOUR FITNESS LEVEL
- Cool down: let the heart rate come down and then engage in static stretching (holding the stretch for 15-20 seconds)
My Week 1 Challenge:
If you haven’t been working out at all, then I challenge you to get at least 2 active days in this week. If you a regular exerciser then push yourself to do an exercise that you typically skip. (i.e. weight lifting, cardio, track work, etc.) Keep me posted with your progress and I will see everyone next week!
Filed under: Work It Out Wednesday