Don't Be Scared of The Gym

       Well today’s topic is exercise. Yay! I’m sure many of us hardly ever go to the gym. We say we do or that maybe we just don’t have enough time to go because we are busy. So when we say we “exercise,” we mean, “I walked up the stairs" or "I walked to my car that’s far away from campus, so today I’m deciding to take the elevator.” Technically this type of activity can be considered exercise. However it is a physical activity, exercise is planned, structured, and repetitive. Walking up the stairs to your class is considered a physical activity because there is no structure or planning in it that makes it “exercise.” It’s just something we do that doesn’t make us overly tired (well depending on how many flight of stairs there is). I just hope by the end of this post you'll like to exercise. Try to have positive thoughts when you go to the gym, don't be like the lady in the comic above. What helps me stay positive and focused is listening to music when I work out.

:)

           Now before you start breaking a sweat in the gym you should know several things about working out. As they say “Check yourself before you wreck yourself.”

Before you enter the Gym you will most likely enter these stages of thought:

1.       Precontemplation- “I should probably workout.” ( you know you should, but you never do)

2.   Contemplation-“Well…I signed up for the gym, so I should go…but I’m too busy.”

3.      Preparation- “Ok let’s make time in my schedule to go to the gym. Now I have to see what I should work on.”

4.    Action- "Okay I’m going to the gym even if it means my whole body will be sore"

 It's important to know, what kind of work out you need to do before you start using the equipment. Well there are 5 components of health to keep in mind:

1.    Cardiorespiratory- It makes the heart stronger and improves the entire function of the cardiorespiratory system.  This can be developed by walking, jogging, cycling and other rhythmic movements.

2.       Muscle Strength (MS)-  "It is the amount of force a muscle can produce with maximum effort." In other words, our muscles are very important. We need the strength in our muscles to do recreational activities, have proper alignment in all of our body composition.

3.       Muscle Endurance (ME)- Means "the ability to resist fatigue, and how long you could hold a muscle contraction over a period of time or repetitively." 

4.       Flexibility- Basically flexibility means how can you make parts of your body move in full motion. So make sure you stretch so you won't make your joints so stiff.

5.       Body Composition- This refers to the proportion of fat-free mass (muscle, bone, and water) in your body. 

We need these components of health because they all work together to make our body healthier in every way. 

Before we start our workout guide. Let's put our components of health to work together with the FITT principal. FITT stand for the following:

• F-Frequency: How long should I work out for especially for each component of health?
• I-Intensity: How long should I do my exercise for?
• T-Time: When should I go to the gym?
• T-Type: You should do exercises that work out your body in different way.

Beginner’s Workout Guide
Cardiorespiratory Endurance Training	Muscle Strength/ Endurance  Training	Flexibility Training
3-5 days per week	2-3 days nonconsecutive/ per week	2-3 days per week (minimum) 5-7 days per week (max)
Work out 55/65-90% of maximum heart rate	Work out enough to resist fatigue of muscles	Stretch to the point of tension. Warm up your body then work out, then stretch afterwards.
20-60 minutes in sessions lasting 10 minutes or more	8-12 repetitions of each exercise, 1 or more sets	2-4 repetitions of each exercise  held for 15-30 seconds
Do exercises that work out your cardiorespiratory system	Work out your major muscle groups	Stretch for all of your major joints

  




*need to find your target heart rate click here*

  You need to know these major muscle  groups when you work out because each muscle is important and has a function.

NOW LET'S CREATE OUR OWN BEGINNER'S WORKOUT PLAN! :D

          First off try to see when you have free time to visit the gym then create a plan when everything is figured out. For example, I have no excuse I'm free everyday to go to the gym. I visit the gym 3-4 times a week ( T/Th/S). 

So here's my plan as an example:

T/Th/S: 

1. Stretch

• Stretch out your quads (each leg) 15-30 seconds.
• Sit down and stretch out each of your leg and reach for your feet and hold it for about 15-30 seconds.
• Then do lounges 15-30 seconds.
• 2 sets of 12 jumping jacks.
• 

This is just an image of different types of stretching.

• Also if you like to read the magazine Seventeen they have great suggestions about what type of exercises you should do and they give great tips on how to do the exercise correctly. I use the suggestions for my stretching or part of my workout if I'm at home and not at the gym.

      2.  Cardio

• Go on the bike for about 20 minutes or more.
•  Go on the Stair-master for about 15 minutes or if you have stairs at home 2 sets of 12.
• If your not at the gym you could also dance for 30 minutes or I play the various games on your/ kids gaming system: DDR (Dance Dance Revolution), Zumba, or Just Dance that really gets your heart working, and it's really fun! I usually play the game for an hour because it's so much fun. It's even better when you play with your friends!

 * Remember don't over work your heart to much try to stay in the middle of your target heart rate*
 

      3. Strength Training (MS/ME)

•  You can do the Rower for 2 sets of 12 and it works almost all of your major muscle groups according to the picture above.

• You can also do any of these strength training exercises that are posted to the left. I would do 2 sets of 12. 

I hope this work out plan works for you! I wish you the best of luck! Also don't be afraid of the gym, the gym is there to help you stay fit. If you don't like going alone try bringing someone with you. Working out is suppose to be fun, and enjoyable. Don't make it your worst enemy. Approach it with a positive attitude. At least that's what I believe. Until next time my blogger's!

 :D