Hey guys!
According to an article I've read online, one trip to the gym once a week is enough for you to make up for the days you've been busy with at school or at work; however, it is a must that it needs to be two and a half hours long (150 minutes).
The one who conducted this research, Dr. Ian Janssen, said and I quote from the article: "The findings indicate it does not matter how adults accumulate their 150 weekly minutes of physical activity."
Now for someone who just started going to the gym two weeks ago, this was great news to me since the only time I can go is during the weekends. If you're one of those students or people like me, who's busy during the weekdays, then listen up because I'm about to tell you how you can make that one trip to the gym completely worth it.
I have three things that I want to talk about today (a) what you want to improve with your body, (b) creating a routine, and (c) motivating yourself.
[But before discussing anything about that at all, I just want to say that I am not a professional when it comes to this. I only want to share with you guys what I believe you should do first if you're thinking of starting going to the gym or working out.]
A. What Do You Want To Improve?
I think this is something you will need to consider about first before anything since this is where you're going to base your workout routine on. There are four types of exercises to consider: Endurance, Strength, Balance, and Flexibility.1. Endurance (Aerobic)
Increases your breathing and heart rate.
Sample exercises:
Brisk Walking or Jogging
Dancing (Zumba)
Flat Dumbbell Press
Seated Row
Squats
Military Press
Preacher Curls
Dips
Standing Calf Raises
Sit-ups
Cardio Workout
(3 sets 20 to 25 repetitions, 1-2 minutes rest between sets)
2. Strength
Makes your muscle stronger.
Sample exercises:
Lifting Weights
Using Resistance Bands
Goblet Squat to a Box
Push-ups
Inverted Row
RDL from a dead stop
Standing one arm dumbbell press
Assisted pull-up or Cable pull-down
(Circuits 2-5 Reps per exercises 6-10)
3. Balance
Sample exercises:
One-Legged Balance
Leg Swings
One-Legged Clock with Arms
One-Legged Squat
Single-Leg Dead Lift
4. Flexibility
Stretches your muscle and can help your body stay limber.
Sample exercises:
Shoulder and Upper Arm Stretch
Calf Stretch
Chest Stretch
Seated Butterfly Stretch
Shoulder Stretch
Trap Shrug
Back Stretch
Bicep Stretch
References:
Go4Life (types of exercises and their definitions)
Gym Professor (endurance exercises)
Nia Shanks (strength exercises)
Active (balance exercises)
Body Building (flexibility exercises)
B. Creating A Routine
Now that you know what you want to improve with your body whether it's endurance, strength, balance, or flexibility now it's time to make your own routine.
I've listed down some exercises you can do in each one of the exercises above and if you want to create a routine out of them then by all means go for it. But there are also already made routines you can easily follow floating around the internet.
I barely go to the gym so Blogilates is one of my favorite site or my go to YouTube channel whenever I workout at home. Cassey Ho has everything covered for you from arm workouts to butt workouts, she has printable workout sheets that you can print or you can just save the image on your phone, or you can exercise along with her as you watch her workout videos.
What I like about Blogilates is that she had created a playlist on her channel, separating each different targeted areas so it would be easier for us to navigate ourselves over her channel. It's easier as well to create your routine from them since you could just pick out any video that you like from each playlist and create your own workout routine.
What I like to do at the gym is that I try to do two exercises on each area on my body using the machines available there, for example I do 3 sets 15 repetitions on the Seated Cable Row Machine for my back, rear shoulder, and arm since those are the muscles that is being used.
You'll need to know the uses of the machines and their targeted muscle area, here are some sites I've listed down for your reference:
Creating a routine is simple. You just need to pick out the ones you enjoy doing, pick an exercise for each muscle group (arms, abs, legs, butt) then do 3 to 5 sets of each 20 to 25 repetitions. Or you can search Pinterest as well for guidance if you're skeptical.
C. Motivating Yourself
Why do you want to get fit in the first place anyway?
Whether it's because you got inspired by your favorite celebrity, got inspired by a friend, or just simply wanting to look the best version of yourself... just keep remembering where that fire came from for even thinking of wanting to get fit or start working out in the first place.
When I saw myself in the mirror, I thought I was average. Too average. I wasn't thin, I wasn't fit, I wasn't toned, I had cellulites on my upper thighs, and it got me thinking 'how does it feel to have a fit body?' I knew I was too lazy to work on my own, that I needed some motivation, and so I got a friend to start and workout with me. And it actually worked.
I was inspired by the thought of wanting to have a fit body and I was motivated by a friend to actually go to the gym and start working out at home. Because I used to hate the idea of going there [gym] and now I absolutely love it.
So if it means that you need a friend as well to motivate yourself to workout then go get a friend and start working out together. It doesn't help if you're both lazy though, constantly finding excuses not to go, now that's a major no.
I hope this post had somewhat helped you in someway, let's stop procrastinating and start working!
