Anyone who’s ever made – and broken – a New Year’s resolution to exercise knows that keeping up with your routine may be tougher than actually working out.
Still, there’s no reason why a 10-minute home routine or short gym visits can’t give you results – which makes it easier to keep that resolution well into spring.
For those just starting out with exercise and want to keep fit at home, Ryan Leibreich, sports performance coach at Elite Athletic Performance[1] in Hampden Township, recommends a simple beginner’s workout, which can be repeated daily.
The 10-minute home body-weight workout (do three sets of six to ten to start out with, and rest one minute in between your sets):
- Jumping jacks
- Body-weight squats: Arms behind your head or out in front of you. Move your hips back first and then push your knees out to the side. Try to put your butt almost between your heels, then stand straight back up.
- Alternate-leg lunges: Make your shin vertical. Push yourself back up and stand straight up. Make sure your other knee doesn’t touch the ground.
- Mountain climbers: Hold a plank position on the ground – feet together, arms straight out like in a push up. Bring one knee up at a time toward your arms and alternate them as you go.
If you’re a newbie to the gym, there’s no reason why you can’t get as much out of the experience as those who’ve been members for a decade. Dianna Carmichael, fitness and wellness director of the East Shore Branch YMCA[2] , said simply introducing yourself to the staff can make all the difference.
Here’s Carmichael’s tips for gym newcomers:
- When you go into any facility for the first time, find someone to show you around. Clubs like the YMCA offer free orientations for new clients, where they can find out details about classes, meet a trainer, and learn how to properly set up equipment.
- Ask for a list of classes. Try the ones that interest you, and let the instructors know you’re a beginner.
- If you’re worried you’ll get hurt with the equipment, or just intimidated in general, invest in a trainer. You may not need them forever, but they’re great for newbies.
- Join a class: They help you socialize with other gym-goers and provide accountability partners, which can further motivate you get there on a regular basis.
- Find something fun, whether it’s swimming, Zumba or lifting weights. If you enjoy it, you’re more likely to stick with it.
References
- ^ Elite Athletic Performance (elitesportsandaquatics.com)
- ^ East Shore Branch YMCA (www.ymcaharrisburg.org)
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