Spring into Fitness!

By Julio A. Salado, NASM & NSCA- C.P.T, www.fitnessfoundry.net

It is recommended that individuals consult a physician before starting a fitness program.

Spring time reflects a time of change, growth and renewed life. Jumpstart your fitness goals. Begin with these simple steps that require minimum effort but will maximize your time.

My motto is A.I.M.: Assess, Initiate, Motivation.

1. Assess your current health. Assessment provides vital data for injury prevention and for safely optimizing your potential.

 a. Write down what your short and long term goals e.g. weight loss, toning
 b. What are your 3 favorite physical activities?
 c. Note any injuries, cardiovascular diseases.
 d. Learn what your ratio of body fat to lean muscle percentage. This information will track your weight loss progress. Weight loss is a reduction of body fat not lean muscles.  
 
2. Initiate

 a. Go for longer Walks (30 minutes) and use the stairs more often.
 b. Focus on total body workouts. Exercises that utilizes more muscles per movement.
 c. Frequency of workouts should be 3-5 times per week. 30-60 minutes per session.
 d. Begin a daily nutrition diary.  Nutrition awareness will lead to long term results.
 e. Be smart on your exercise selection. If you sit all day then do not choose cycling.
    Choose exercises that will be challenging and correct muscle imbalances.
 
3. Motivation.
  a. Remember, change takes time and each day's effort reaps one day's hard work.
  b. Renew your goals each morning.
  c. Ask friends, family to join you or join a group class.
  d. Ask questions.  Get information that will make a positive difference.
 

Fitness IS for EVERYONE!

 Developing a solid and balanced exercise foundation in the early stages will lead to long term results.  Integrate a sensible nutrition plan, stay active, proper rest and you have a plan to succeed.

Results can be life changing. some benefits of training are reduced stress, weight loss, improved posture, increase prevention of cardiovascular diseases and mind-body connection.
 
Remember, your goals are the most important variables to a successful training program.
Here are 3 great proverbs...'the best investment is in yourself', 'T.I.M.E', 'Things I Must Earn' and 'Quality not quantity of exercises is what counts!'.

Be well and stay ACTIVE!

 

Julio A. Salado, NASM & NSCA-C.P.T.                                             

Fitness Foundry designed for healthy living.©

Certified Personal Trainer
Assess, Initiate, Motivate

http://www.fitnessfoundry.net 

 

 

 

 

 It is recommended that individuals consult a physician before starting a fitness program.

This information is a basic guideline for woman who HAVE participated in a long term physical training program prior to being pregnant.  Woman who led a more sedentary lifestyle prior to their pregnancy should first seek assistance from a health professional.
 
If this is your first pregnancy you should get your doctor’s approval before beginning any exercise program
 
IMPORTANT NOTE: The first trimester is a very susceptible time for the fetus. The fetus is unable regulate its own body temperature to that of the mother.  During this trimester pregnant athletes should avoid exercising in hot conditions and for duration exceeding 60 minutes. 
 

Heart Rate: We want to be about 60%-70% of your resting heart rate ( non-athletes should not exceed 140BPMs).  You should take your pulse during your training. You may use a heart rate monitor to detect your heart's beats per minute.  Please note: Heart rate will NOT be 100% accurate due to the physiological changes occurring in your first/second trimester. 
 
More importantly, your perceived rate of exertion is key ( stay within a comfort zone). You will want to be mindful of your internal temperature and levels of stress.
 
Hydration: We must drink water through out our session. Your urine should appear diluted and almost clear as water. We want to avoid hyperthermia.

Right Breathing : We need to focus on 'diaphragmatic breathing'. Heavy emphasizes should be placed on breathing in through the nose (simultaneously expanding belly) and exhaling through mouth (simultaneously drawing in naval).  You should never hold your breadth through out any exercises.
 
Aerobic Training:You should continue to build up your heart and lung capacity/conditioning. This will may be done through circuit training.  E.g. Swimming, walking, stationary cycle, yoga or low impact aerobic classes.
No high impact exercises should be performed.
 
Strength Training:  It is very important to continue strength training for your bone density,muscular conditioning and overall health.  Your training should  focus more on functional exercises.  Movements that can be utilized in your daily activities.
 
Note: Form is extremely important. Strive for quality not quantity of exercises.  
No heavy loading of weights are necessary.
 
Posture: You should begin to minimize long durations of exercises on your back due to blood circulation & decrease of oxygen for your fetus. 1-2 minutes in a supine position is a good time frame. After the first trimester you will need to modify your exercises and stop supine or exercises on your back.   Lastly, you will also need to minimize standing exercises during your third trimester.
 
Stretches:  We do not want to stretch to maximal tension nor perform ballistic stretches.  Joint laxity increases during pregnancy.
 
Notes: We must re-assess/stop training if you have any of the following during or after your workout.  I strongly suggest seeking medical attention if you have the following.