Which Workout Works
Updated: 05/30/2004 06:25 AM
With swimsuit season fast approaching, many people are motivated to hit the gym. But before you start shaping up, here’s advice on coming up with a workout plan that will put you on the right path to better health.
As a Certified Personal Trainer, Carole Hebrew knows what makes a good workout. She says a productive program has three main components: aerobic, resistance training and stretching.
“I think it’s important no matter where you are to do the cardio first, should warm up and stretch and then go into a cardio workout, then do the weight training and then stretch after the weights,” said Carole.
Carole suggests dividing your time up to get in all three elements. “You can do a little more cardio then some weights.”
Weights were the last thing on 43-year-old Kathy Butz’s mind.
“I just like to swim,” Kathy said. “Machines scare me.”
Fitness trainers persuaded her to face her fears. “I just got on the bike first and tried the elliptical, which I really like. Started to see the weight drop and all of a sudden, I’m down 20 pounds.”
To reach her ultimate weight goal, Kathy needs a routine that includes more variety. A good rule of thumb for an hour-long workout includes, “Maybe 30 minutes of cardio, ten minutes of stretching and the rest devoted to weight training” Carole said.
For beginners, split your weight training into both upper and lower body, but don’t over do it.
“I would start anyone at three sets of ten repetitions, OK to fatigue, OK, I would not take them to absolute failure in the beginning,” Carole added.
For exercisers who don’t see results right away, Kathy has some advice. “Sometimes it takes awhile and you do get discouraged but just, just keep doing it.”
Carole says even if you only have 30 minutes to work out, make sure to fit in some cardio, stretching and weight training. Pumping some iron will help keep bones strong, especially for people in their 40's and beyond.
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