Training Basics

DumbbellIf someone tells you, “no pain, no gain”, walk away.

Today you can achieve good results without “overdoing it”. We can thank the good research in the sports medicine/fitness industry to know that exercising at the proper intensity will allow us to improve without feeling too tired but more importantly, to not cause undue stress on our muscles and joints.

So how do you find your sweet spot? You know, the place somewhere between too easy (not achieving benefits or long lasting changes) and too difficult (not enabling you to complete or cause you to lose motivation).

This question is yours to own. YOUR sweet spot in this case. The desirable workout sweet spot. In previous blogs, we talked about calculating your maximum heart rate (220-age). Heart rate is an excellent way to evaluating the intensity of your aerobic workout. Find what works for you somewhere between 60-80% of your maximum. Walk, Jog, or Run to improve your aerobic capacity. Of course, find something you enjoy…bike, stair climbing, cross country skiing, etc, to mention a few. Workout at least 30 minutes, most days of the week as recommended by the Surgeon General.

For strength, do approximately, 8-10 exercises involving major muscle groups at least 2-3x per week. Do 1-3 sets of 8-12 repetitions for each exercise.

Last, don’t forget to stretch everyday!! These stretches should involve major muscle groups and major joints. Stretch each muscle to the maximum but don’t bounce. Stretch slowly and within the maximum range of movement your joints will allow.

Remember, to try to improve each week. Improve against your own performance. Your Aerobic capacity, strength and flexibility are yours…only compete with yourself.

(Of course, if you are on medication, please consult your physician as it might affect your heart rate goals).

Make sure to send me your questions about training (or anything else) and I'll make sure to answer them in one of my upcoming blogs!

Find YOUR Sweet Spot…good luck!

Marci-CrozierMarci Crozier was a popular contestant on NBC's The Biggest Loser - Season 11. She was the first woman in BL history to reach her goal weight while still at the BL ranch. Marci's expertise in the fitness and weight loss industry was developed during her 28 years as the General Manager of a large, regional fitness facility in Indiana. She is a highly respected, engaging motivational speaker who has inspired sales teams, business professionals, and student athletes, as well as those individuals struggling with personal fitness and weight issues. View her blog here!