My first fitness entry. :) I would like to share my gym routine for my age and my physical level. I normally go to the gym after work, which is during afternoon. Honestly, I never hire a personal trainer, tooooo costly and I think I'm good enough do the work out on my own.
1. For warm up, I walk on a treadmill for about 15 to 30 minutes depending on my mood. Set the treadmill machine to incline 4.5. Warming up is important to loosen muscles by increasing the blood flow and body temperature. It also reduce the risk on injury.
Few times my warming up session not 'warm' enough and what happen on next day..? My leg's joints stiff, I can’t wear heels and I walk like pregnant penguin.
2. Jogging and running. By the time I start jogging, my body temperature is ready to receive advance work out. Reduce the incline to 0, and speed around 7 to 9. Now run run run. Run until I’m heavily sweating and I will make sure the % on the treadmill machine will reach 100% or at least 2km of running. Be sure that always on the right posture while running. Heart beat so fast now, time to cool down by brisk walk for about 3 minutes.
3. Cross trainer. This is any different form of activity besides running like cycling, skiing and stepper. I go for ski first for 20 minutes and later I will get the stepper for 30 minutes (Stepper is my most favorite cross training activity). I found that cross training after running is great, because its helps to increase my fitness while giving my running muscles a break.
My tips: Watch TV during the workout or listen to mp3 or watch other people doing their workouts, it’s downright entertaining and maybe you can learn a new style or trick to the same machine.
4. Sit up part. Sit up (or abs routines) won’t make you skinny because it does not burn fat but it builds muscle. With the aid of sit up bench, I can do 300 sit ups (25 sit up – rest – 25 sit ups – rest – so on). When I’m done with sit up, I go for weight training. Weight training is ideal for increasing my energy and stamina. I’m not always do this because the machines always full. Guys love to do weight training to get muscles. I admit that I’m not very good with the weight training.
That's all my normal gym routine. Here are few tips.
Every time I switch an activity one to another, I drink at least 3 glasses of water to replenish my body fluids to keep my body hydrated. Drink water prior to exercise, while exercising and drink even more water after workout to replenish fluids lost when sweating.
Sometime I found that doing the same thing every time is boring. So I change it up and see what works best in my situation. Mix up the workout segments to keep it interesting. For example, instead doing sit ups at the machines, hit the floor mat and do basic sit-up.
Once in awhile, leave the gym floor and machines and take different classes like yoga burn, kick boxing, self defense, dancing, body jam or anything that looks fun. It's a nice break and different muscles are used for different routines.
Done with the work out, I will have steam bath before I shower. So refreshing and walk out of the gym feeling powerful, alive and proud.
I believe that many of us trying very hard to reduce weight. I hope my gym routine and tips are helpful.