- Start with a 5-minute warm-up
It is important to get your joints and muscles primed for exercise. Think of a car on a cold day. It doesn’t accelerate as fast right when you start it up. Keep it simple. Take a brisk walk outside like your late and trying to catch a flight.
- Stick with basic, compound movements
Compound movements involve several muscle groups in one movement. In other words, you will be getting a lot more bang for your buck, especially on a time crunch. Here are a few examples: body squat, dumbbell deadlift, lunge, dumbbell row, push up, and standing dumbbell shoulder press. If you complete these exercises, you can get a great, balanced, full body workout.
- Develop an understanding of some basic terms
Sets and reps. What are they, and how do I use them in my workout? The best way to learn is to look at an example using the basic, compound movements from above.
- Exercise: body squat
- Sets: 4
- Reps: 10
What does this mean? It means that you perform 10 repetitions of the body squat. You will perform 4 sets of 10 repetitions. That means that you will complete a total of 40 squats. Include a 30-60 second break in between each set. Use this as the backbone for your workouts.
- Stretch after a workout
This is one of the most overlooked parts of a workout, yet it is crucial for the care of your joints and muscles. Keep it simple, and remember to not bounce when you stretch. Hold each stretch for 30 seconds. Here are 3 basic stretches to include after your workout: toe touch, butterfly stretch, hip flexor.
Contact licensed dietitian and personal trainer with any questions or for a consultation.