It’s March already and by now many of you have probably started and stopped more than one exercise program as part of your New Year’s Resolutions. Sticking with exercise can be difficult if you start out too fast and hurt yourself. Likewise if you’re working hard but not smart you might not get the results you’re looking for and lose interest.
Based on our work with a wide range of patients here at Kinetic, here are a few tips for ensuring you’re ready for a new program and getting the most from your exercise time:
Always start with your core
Every movement you make starts at your center and radiates outward. Training your core for strength and stability is the best way to ensure you stay pain and injury free.
Strong core muscles also protect your core organs and blood flow further protecting you as you begin increasing your cardio or resistance training. If you haven’t exercised for a while or are starting a new program, we recommend starting with core exercises before adding movement that requires any kind of new mobility.
For a list of great core exercises you can do at home click here and learn how to train your core SAFELY for stability.
Consistency ALWAYS trumps intensity
When beginning any new routine, it’s not uncommon for people to throw themselves into training at a level of frequency and exertion that leaves you open to injury or overtraining. And those early injuries can set you back to start or keep you out of the gym altogether.
We recommend starting with moderate exercise of around 20 to 30 minutes three times weekly to gradually build a healthy baseline for ongoing improvement.
You can also determine your ideal level of intensity by using the perceived exertion scale which measures your unique physiological response to exercise.
Bottom line, if you want to stay in the game for the long-haul its key to set realistic goals and add frequency and intensity only when your body is ready.
Expert help can take you from plateau to peak
If you’re training for a specific event, suffering from workout boredom or experiencing diminishing results, we recommend turning to expert help for pushing past your plateaus.
An objective observer that has the training to spot problems with form or alignment that might be keeping you from getting results.
At Kinetic Impact we not only help athletes recovery from injury but also design customized plans to help you reach peak performance. We offer in-gym or take-home plans that can help you meet goals with very little investment and unlike personal trainers we create plans based on a holistic view of your health goals, physical condition and performance abilities.