Reps, Sets, Weight? Strength Training Help!

When starting any new exercise program you should check with your doctor first, especially as you get older. Once you get the go-ahead from you physician, start slowly. The muscles in your body need to adapt to each new workload being placed on it. When starting a new strength training program, be conservative with the amount of weight you chose to lift. Go with a lighter weight and slowly work up from there. Give your body time to recover after each workout. As your body adapts and becomes stronger, you can increase the weight. If you start too heavy it could lead to a build-up of lactic acid in the muscle causing Delayed Onset Muscle Soreness (DOMS).

The American College of SportsMedicine recommends eight to 10 strength-training exercises for each major muscle group to be competed twice per week, with a weight that can be lifted eight to 12 repetitions for each exercise. This is a great starting point and depending on your health and fitness goals, maybe all you need. However if you're getting bored with you program, have more aggressive fitness goals, or just want some variety, go ahead and change it up. What works for one person may not for another. There are lots of ways you can vary a strength training program; reps, sets, weight, exercise, speed, type of equipment, exercise variations just to name a few. You can also incorporate agility drills, plyometrics, balance training, calisthenics, power exercises, etc. The sky is the limit!

Play with your workout. Find what you like. Find what works for you. Along with form and technique, those are two of the most important aspects of your workout.

Reminding Yourself What Exercise Can Give You

According to estimates, 45 percent of Americans will make fitness and weight loss resolutions in the New Year. Unfortunately, statistics show that within a few months, most return to old lifestyle habits. To help stay motivated, remind yourself all that an exercise has to offer.

The benefits of exercise for health and fitness are numerous. One of the major proven benefits is an increased protection against cardiovascular disease. Regular exercise also works synergistically to help control other risk factors to coronary heart disease such as obesity, stress, high blood pressure, cholesterol and triglycerides. It helps reinforce positive lifestyle factors including an enhanced self-image, a healthier diet and smoking cessation. Exercise helps control weight and maintains healthy bones thereby decreasing the risk of osteoporosis. Put all these benefits together, and you get a better quality of life. Improving the quality of life makes daily tasks easier to accomplish and allows life to be enjoyed to its fullest. These are just a sample of what regular exercise can do for you.

SPECIAL OFFER FROM ENERGY IN MOTION!

Any new Energy in Motion client that registers to hold three months of fitness classes at their location will receive a free health and wellness seminar* for their employees.

Energy in Motion offers a wide range of fitness classes perfect for your location. Our offerings include:

• Zumba
• Kickboxing
• Pilates
• Yoga
• Yogalates
• Step
• Resistance Training
• Sports Conditioning
• Boot Camp

Not sure which classes would work best? We are happy to provide a free consultation to discuss your employee’s needs, tour your facility to select a best class location, and select class times that would benefit the employee but not interfere with the work day.

As a thank you for selecting Energy in Motion, we will provide an educational “lunch n learn” program in your office. Among our popular seminars are:

• De-Stressing At Your Desk
• Heart Health
• General Nutrition
• Goal Setting And Motivation
• Portion Distortion

Please contact Tiffiny Twardowsky via email at info@einmotion.com or via telephone at 973-983-9554 to learn more about our special offer and to schedule your free consultation.

Regards,

Tiffiny Twardowsky, MS, RYT

Energy in Motion, LLC

*Free seminar is based on booking three months of fitness classes, with the first month of classes beginning before September 30, 2010 and a first month payment having been received. Seminar is open to all employees and includes 45-60 minutes of information, a Power Point presentation and leave behind materials. Seminar can also be presented as a webinar to include outside office locations.