Let’s face it: it’s difficult for most people to motivate themselves to maintain a healthy lifestyle. We all have different reasons for working out rehabilitation, getting stronger for a competition or simply looking better. Whatever your reason, the best motivation is to have support. With a little help you can find support for the rest of the semester.
Get a group of friends together, four is ideal. With the help of friends pushing each other, you will be surprised to see your results achieved a lot faster than working out by yourself. To see the results you want, do not forget that when you work out there is no gain without pain.
Make a plan, and stick to it. Start small and build on the routine as the group improves. Pick two days a week where you can dedicate an hour to a new routine. Now start with a 10-15 minute cardiovascular warm-up. It is essential to get the blood pumping.
Following your group’s warm-up, begin some buddy-assisted stretching. Stretching is vital in obtaining proper muscle performance. You should never stretch cold muscles and having your friends help will let you stretch further and hold it longer. Flexibility is crucial, and stretching should never be skipped.
Once your group is stretched out, move on to your actual workout. Before lifting you should do a set with a low weight to properly lubricate your tendons – an empty bar will usually suffice. This pre-lift set will help you achieve bigger gains in the long run.
In regards to your lifting plan, beginners should start slow. A one-set routine at 60 percent of your maximum will provide you with the fast gains. 60 percent of your maximum should be a weight you can only lift six times. You should wait until you can lift the same weight 10 times before adding weight and returning to your new 60 percent mark. This type of lifting plan was developed by expert exercise physiologists and is known as a maximum gains routine. If you are an expert, this routine will break stubborn plateaus and still give you huge gains.
If you need the assistance of a personal trainer, help is close at hand. The Department of Athletics and Wellness is offering Wolfpack Fit Club, a new and innovative service that should get you going. This is a great opportunity for you and your friends to get the expertise of a certified personal trainer. With this, you will have a weekly body analysis to make sure your group is on track.
If you and your friends are interested, you can get more informationial by coming to an information meeting in the University Sports Complex Thursday, Oct. 2 at 8 p.m. or contacting Kristi Salvaggio, associate director for wellness, via e-mail at [email protected] or call (504) 864-7349.
