Firm/Slim/Strong BODY????
Last edition we agreed on the subject: what should I do to have a firm/slim/strong body?
Let me start with the most common request from members around the world: “Can you make me slim for my cousin’s wedding next month? My dress is two numbers smaller than my normal size!” I normally joke with them, asking for a knife!
Most of club users see the machines and classes as “magical solution” for extra kilos or a non desirable body shape.
I have good and bad news for you:
The bad one: changing the shape of your body is not related to any party timing! It will happen according to your own “internal clock”. If you never exercised in your life (low metabolism) it will take more than 3 months, if you were used to move your body and stopped for “vacation” (we will be talking about that) probably in 40 days you can see some transformation in your body shape. So, it will happen but not according to your social events!
The good news: as soon as you get used to exercise (after one month or so) your body will start enjoying the feeling “after” physical activities. It has a name: endorphin. Hormone of happiness. After finishing a session of lower body work out, or a sprint in the Spinning Class, you feel relieved. That sensation is caused by endorphins. It is a pleasant and relaxing feeling. And you want to feel it again! Guess how? Through exercise! And you will run for the classes that will give you the good feeling again and again. It will guarantee your frequency in the club.
Of course all the numbers above change from person to person. There are individuals that within 30 days feel their legs turning stronger and firmer and abdominal smaller. For others, to wake up the sleeping muscles takes time.
Now that you know there is no “magic formula” (you have to sweat the t-shirt, no other way to change your body shape), let’s give the tips:
1Start slow: If you're new to physical activity, haven't been active for a long time, or are trying a new sport, start out slowly. Build up your activity gradually so you don't get hurt. Ten minutes per aerobics, 3 times a week, plus controlled weights in the other days. Increase time and weights as they get too easy. At least ONE day off. Minimum 3 times week, maximum 6.
2- Warm up and cool down. Always warm up your body before you begin a workout. After your workout, be sure to move more slowly to cool down and bring your heartbeat back to normal. Stretch after your workout while your muscles are still warm and to help avoid soreness.
3 - Drink up. If you're planning to exercise for an hour or more, drink more water than you think you need before, during, and after exercise to avoid getting dehydrated.
4- Listen to your body. People know their bodies better than anyone else does. A little soreness is common. But the soreness you feel should go away about 24-48 hours after your workout. If it persists, go after a doctor to check it out
5- Go for professionals. Your friend has an amazing body? Lucky woman! If she studied muscles and joints, movements and possible injuries, she can give you any tip. If she is just blessed and has an incredible abs, she is not entitled to write routines or tell you what is good or bad in fitness field. Go for professionals, preferable with Physical Education in their back ground. These coaches have gone through all sorts of trainings and injuries in sports and fitness. Listen to their advice.
6- Try something you like. I see people lifting weights and hating it! Are you sure you are paying to do something you don’t like? Clubs nowadays have a huge variety of activities. One of them will suit you. From Aqua Aerobics to Climbing Wall, you will find a rhythm that is just tailor made for you. If you are shy, go for Pilates and Yoga. They are amazing work outs and the calorie burn is considered moderate. If you are a hyper, all the cardio classes (and their crazy music) are available to make you feel happy. Just to name some: Spinning, Aerobics, Step, Dance, Running, and Jumping. Pick something that motivates you.
7- Share feelings with the professionals. Most of the times members leave the clubs without saying what bother them. Let people know how you feel. If you like it or not, let coaches and managers know it. And sometimes it was just missing someone to tell the right person the right information to change the impossible and available.
Good readers, changing is not easy. But who told it would be? Start the modifications slowly and you will succeed.
Next month: Vacation from work, vacation from the gym?
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