Aim for Overall Fitness: There are four aspects to fitness - Aerobic Fitness, Muscular Strength and Endurance, Flexibility, and Body Composition. All of these areas are essential to overall fitness. Recent research is especially compelling about the importance of strength training.
Make Your Training Sport Specific: Golfers need to strengthen all major muscle groups. Basketball is one of the most physically challenging sports. Tennis and Racket Sports require agility and quickness. Emphasize torso work: Abdominals, Obliques, and Erector Muscles. Strong muscles around the knees, elbows and shoulders are also important.
Find a Workout Buddy: It is always more fun to workout with someone else. If you know your buddy is going to join be there, you are much more likely to workout. A personal trainer can be the best kind of workout buddy. He (or she) never looks for a reason to skip a workout, knows all the latest stuff and makes sure you are getting the most out of your workouts, and is an expert motivator.
Take Measurements of Yourself: Measure your arms, chest, waist, hips, thighs - whatever you consider problems areas. Then retake those measurements once every four weeks.
Set Goals: Establish reasonable short- and long-term goals, then give yourself a reward if you reach them (don't make it a hot fudge sundae). Make the goals realistic. Perhaps associate them with an event like a fun run, ski trip, vacation at the beach. If you would like some help in goals setting, give us a call.
Make a Commitment and Set Time Aside: Consider your workouts as something you need to do for yourself. Put it on your calendar like any other appointment and don't make excuses. The value of exercise is well documented. Take care of yourself so that you can fulfill your responsibilities and enjoy life for many years to come. Be kind to yourself, you deserve it.
Warm-Up and Stretch: Proper warm-up leads to safer, more effective workouts. Stretch before, during and after your workout. Stretching lengthens muscles, giving them a long, lean, well-toned appearance. A stretching program will also help prevent injuries, and improve balance, speed and agility. Slowly ease into the stretch, do not go beyond a comfortable position, then hold the stretch for 20 to 30 seconds.
Create the Proper Environment: Place your equipment in a pleasant area. It helps to have a TV, stereo or reading materials close by. Make sure the temperature is appropriate and that you have proper ventilation. Have a water bottle handy. Wear comfortable clothing.
Take Before and After Photos: This can help keep you motivated for the long run. These photos can be only for you until you want to show others how well you've done.
If You Have Questions, Ask Us: Don't waste time using inefficient or perhaps even dangerous techniques. Better Bodies By Bethany, Inc. can answer any questions you might have about the optimal training regime for your current level of fitness and the objectives you have chosen. We can tell you how many days a week to workout, what level of intensity to use, and what kind of exercises you should be doing.
God Bless and Good Health Always,
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