10 “Must DO” steps for Gym Workouts: Is your choice of exercise too aggressive? (Part 1)
It seems that in gym workouts, fitness centers, and home exercise routines, there is a desire to start out with exercises that are far beyond people's abilities. For example, right on the box of P90X, it says, "Extreme Home Fitness". The desire to get those "before and after" results causes temporary blindness to the idea that the methods used are, as stated on the box, EXTREME!
Now if you're starting to work out, similar to learning and starting to drive a car, would you begin with NASCAR racing? Yeah, you could win millions of dollars and feel great if you win, but most of us would crash on the first few laps. It's an extreme kind of driving, using high speed and force requiring advanced skills. So why would you choose an exercise program like this? Sure, the "Before and After" results would make you feel like a million dollars when you looked in the mirror, but most people crash and burn and never end up crossing the finish line.
The RIGHT way to approach a choice in your exercise routine or gym workouts, is to start with basic skills and advance to more difficult routines. The problem is that doing this right takes time and commitment without quick results. This is exactly why most people skip right to the "NASCAR" routines. If you want to start on the RIGHT path, it's really simple; Start with beginner techniques and once mastered, move to advanced. In the article here: "8 ways to Slim in the GYM" you'll see that the techniques being introduced are extremely complex, yet being handed out as if you should just give them a try. Big Mistake! My E-course is a great place to begin. Here is the basic progression:
- low risk to high risk
- low demand to high demand
- low ability to high ability
- low difficulty to high difficulty
Starting with high risk, demand, ability and difficult programs is a sure way to fail!
The 10 "Must DO" steps for Gym Workouts - 1 to 5
Now, I am going to tell you the skills and techniques in the order you need to master them in so you can improve your chances of fitness success with your home or gym workouts:
1. Accept Responsibility: Succeeding in the world of exercise and staying injury free means that you must have a sense of responsibility. But with such a depleting amount of human personal responsibility, it's no wonder exercise success is declining and injuries are on the rise. The word responsibility is: RESPONSE & ABILITY.... "the ability to respond." The exercise methods and routines you choose are one thing, but HOW you complete them is where responsibility resides. It's like driving a car. Getting in and getting from point A to point B is driving, but making sure you drive the speed limit, use your blinkers and stay in your lane is RESPONSIBLE DRIVING! For more about this, read my blog post on "Exercise Responsibility."
2. Learn Disassociation: I explain a little about this and give you specific exercises to begin to do this in my E-course. Great dancers, athletes, and successful exercises generally have an ability to make one part of their body stable while another part moves. Learning this skill in your home or gym workouts, will be necessary to succeed. If you can't do this, using movements that are unstable and don't handle force will result in increased risk of injury.
3. Master Core Movement Control: This is related to disassociation but more specifically to your pelvis and shoulder. Again, on Day 1 of my FREE e-course I tell you exactly how to do this. If you're training and your back or shoulders are moving all over the place, an injury may be just a matter of time.
4. Control Your Posture: This is now the culmination of the first two skills. Explained in detail in my DVD it's called Total Body Posture, and it's crucial to understand in order to get results and avoid pain and suffering.
5. Understanding Cardio: Cardio doesn't just mean running, walking, using an elliptical, treadmill, or bike. It means that you are able to maintain posture, core control, and disassociation, but most importantly, that you maintain your target heart rate specific to your age for over 20 minutes. This means that you need to know your target heart rate and monitor it during your workout. Getting a heart rate monitor is a great investment. The simplest way to do this is:
Step 1: 220 - age = Max heart rate
(ie a 50 year old max heart rate would be 170 beats per minute)
Step 2: Now multiply your max heart rate by .65 and by .85 separately. That's 65% and 85% of your max
heart rate, your Target Heart Rate!
170 bpm x .65= 111 bpm
170 bpm x .85= 145 bpm
Step 3: This 50 year old's Target Heart Rate is between 111 and 145 BPM.
That means in order to be doing Cardio this individual needs to be exercising with a heart rate between 111 bpm and 145 bpm. A heart rate greater than this may be dangerous, and a rate lower than this ISN'T CARDIO! Now if you walk around the block for an hour and your heart rate isn't in your target range, is it exercise for your heart health? NO!!! Get a heart rate monitor, calculate your target heart rate, and start doing cardio the RIGHT way!
You're half way there. In the next blog post, I'm going to reveal the final five skills and techniques you need to master. The first five skills and techniques outlined here are extremely basic, but set the foundation for the next five. Stay tuned!
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In Exercise, what you don't know CAN hurt you!