Some Workout Tips
By
Robert Bresloff
Part of our modern American culture is the idea that “more is better”. This mentality is possibly responsible for more exercise injuries than you could imagine.
When an individual starts an exercise program, there are many different theories out there.
In fact there are so many, how can they help not being confused?
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One “guru” says this and another “guru” says that and on and on until the individual is so confused that they will often, especially in a health club environment, seek out the person who looks the best.
Big mistake! That good looking well muscled person looks that way for many reasons. One reason—genetics. They have also probably been exercising for a long time. Here is where a lot of problems start. If that person does five to six sets of each exercise and it works for them, they most likely will tell you that you should do the same. If you are just starting out, you cannot possibly perform up to the standards of a long time fitness buff, especially one who is—ahem—much younger.
Proper progression is possibly the most important piece to the fitness puzzle. Not using proper progression is what will get you in trouble. It seems that new exercisers continuously will push themselves to the limit from the very start, usually trying to lift too much weight or do far too many reps.
Baby Boomers should take a different approach to fitness; one that encompasses proper form, proper progression, patience and common sense. The concept of “no pain no gain” is old and silly. If you feel you are straining, then you are! It’s that simple. If you can do ten reps of an exercise on Monday and can still only do ten reps on Wednesday that is okay! Rome was not built in a day and neither will your new body.
Beginners should be working in the 8 to 12 range of repetitions. We will have you start out with 8 repetitions on each exercise, slowly working your way to 12. Not everyone will be able to perform 8 repetitions at first. Then if that is the case, use 5 to 8 repetitions as your starting point. If you can’t perform 5, just do as many as you can. There is no competition here, and this is certainly not a race. Before starting you should always check with your physician(s) before beginning an exercise program.
Okay! Now, you have established your starting point. As you perform each exercise you must strive to add an additional rep or two, as you feel your body can handle it, until you can perform at the top of your range. If you are performing 8 reps in the beginning keep working until you can reach 12. Your muscle groups will adapt, little by little, until you reach your goals.
Remember; never try to blast a muscle into growth, gentle coaxing works much better.
It’s time to get started. So, here we go!
Robert Bresloff is a Certified Personal Trainer, Fitness Therapist, Adaptive Fitness Specialist, a Specialist in Fitness for Older Adults and Endurance Trainer with The International Sports Sciences Association. He owned and operated, Total Fitness Concepts Inc for 10 years. He has written for Masters Athlete Magazine, The Waukegan News Sun and trade e magazines and recently released his first fitness book, 'The Baby Boomer's Guide to Fitness"
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