welcome congratulations on taking the right steps towards being the healthiest version of yourself!
Post on 11-Jan-2016
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WelcomeCongratulations on
taking the right steps towards being the
healthiest version of yourself!
Summary of Topics
Putting Exercise in Perspective What Buffalo State Has to Offer Equipment Where to Start/Finding Workouts Gym Help Changing up your Current Workouts Well Rounded Routines Importance of Warm-ups & Stretching Making the Time Q & A
Putting Exercise in Perspective
Different opinions Find what is right for you! Go at your own pace No quick fix! Hard work and commitment
What Buffalo State OffersBuffalo State Fitness Classes Buffalo State Intramurals
Buffalo State Fitness Center
Houston Gym (basketball court) , racquetball courts, outside track, swimming pool, fitness
center
Equipment
DumbbellsBench PressSquat Rack
BarbellWeights/Plates
CablesEZ- Curl Bar
Swiss Ball/Stability BallCardio EquipmentOther Machines
Where to start
- Find what motivates you *Upcoming events *Vacation *Health *Family *Social Media/Blog
- Looking for inspiration *Friends/Family *Books/Magazines *Celebrities *Youtube
-Finding Workouts *The Internet *Fitness Magazines *Books *Trainers/Fitness Center Employees
Don't be afraid to ask questions!
Gym Help
Credible People to ask for help: *Trainers *Fitness Center Employees *Coaches *Athletes
Internet *Bodybuilding.com *YouTube
Make a Doctor appointment or see someone at the Weigel Health Center (716) 878-6711
Changing up your WorkoutsIf you are always seeing the same results, it's time to start switching
things up!Varying your repetitions: *12-15 *10-12 *8-10
Lifting Heavier Weight with Lower RepsLifting Lighter Weight with Higher Reps
Supersets- switching between two different exercises in the same set, example: Weighted front raises with a basic shoulder press
Pair different body parts/workouts together *Quads with glutes and hamstrings *Chest with upper back *Shoulders with Lats *Biceps with Triceps *Upper body with core or Lower body with core
Find a workout partner to share new ideas!Take a new class or something you have never done before
Well Rounded Routines
- Know what your routine is going to be before the gym
- Have certain days dedicated to a specific area, allowing for other areas to rest
- Aim for 3-4 days a week
- Record workouts and maxes
- Keep a food journal to track eating habits
- Doing the same exercises over and over will not give you good results
- CHANGE IT UP!!! Always be open to learning new things!
Independent Workouts- Working out at home- You don’t need weights, use your body weight!
Legs: Jumping, lunges, wall sits, different variations of squats, chair sits, calf raises
Arms and Chest: Variations of push ups, dips, bicep curls, front/side raises, overhead press
Abs: crunches, planks, scissor kicks, bicycles, Russian twists, pikes, supermans, leg raises, and SO much more!
Importance of Warm-ups and Stretching
Two types of stretching:-Dynamic Stretching
-Static Stretching
Warm-ups:Jumping JacksNeck RotationsArm CirclesLungesSkipsHigh KneesWalking high kicksJump Rope
Foam Rolling- great for hamstrings, IT band, glutes, groin, back, shoulders and really anything else that is sore
Static Stretching (After Workout)Toe TouchesButterflyArm reaches
Making Time
Try home work-outs with body weight -crunches -push-ups -squats -lunges -split squats (one foot on chair) -jumping jacks -jump rope
Go for a run or walk around your neighborhood
Exercise DVD
Pack a gym bag! More likely to go!
Parking car farther away, taking the stairs, everything counts!
If you only have 20 minutes to spare, that's better than nothing!
GET MOVING!!!
Questions?
KROrsino@gmail.com
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