Making a commitment at the beginning of the year, whether it’s to lose weight, workout regularly, or change your lifestyle. I am just as guilty as the next person. If you’re like me you go all in and throw caution to the wind. Unfortunately, when you jump in head first. . . you loose gusto fast.
It’s better to start slowly and build. Especially if you are making lifestyle changes. Here are some ideas.
- Walk don’t’ run – Say you want to start running. Going out and pushing through 3 miles is not a good idea. It can create a myriad of health issues. Plantar fasciitis, knee pain, shin splints, just to name a few. Start with a gentle couch to 5k routine. A walk/run plan is a great start.
- Walking is better – Walking burns fat. One hour of walking will burn more fat than running for 30 minutes. Now running will burn more total calories, but don’t be discouraged to start with walking.
- Timing is everything – While most experts suggest 45-60 minutes of working out 3-4 times a week, that can get overwhelming really fast. Try to focus on keeping your heart rate in a cardio or fat burning zone for at least 20 minutes. Here’s the equation to determine what would be your fat burning zone.
220 – your age = maximum heart rate. Maintain your heart rate within 55-85% of that number.
- Do you have your buddy? – Find a friend who you can workout with or can help you be held accountable. I was in the best shape of my life when I was going to the gym with my friend Ashely and we were doing classes together.
- Address the pain – Maybe the reason why you are making a life style change is because you don’t want to live in pain any more. But it’s so bad you don’t know where to start. That’s where physical therapy comes in. I tell my patient’s may job is getting you back to doing what you love to do.
Here is a quick routine I suggest to start out with:
- Walk for 15 minutes. Try to keep your heart rate within that window of 55-85% of your MHR.
- Squats or Sit-to-Stands: perform as many as you can with good form for 1 minute. Repeat.
- Hamstring stretch. Hold the stretch for 90 seconds on each side.
- Planks on your knees. Perform 3 reps for 30 seconds.
- Bicep curls. You can use a heavy object or 5lbs weights. Perform for 1 minute, then repeat.
- Rows with weights. Same weights for biceps, perform for 1 minute, then repeat. T
This routine is basic and hits most of the muscle groups you want to start with. If any of these exercises bother you or you don’t know how to do them, please take advantage of our free 15-minute consultations where we can tell you what’s going on with your body and the best way to improving your lifestyle and becoming pain free. We can also help you get started on a gentle program that helps you get past those hurdles of pain or frustration.