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