Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who are baby boomers and have never worked out before. You are starting to feel the effects of aging coming on and you know you need to be exercising. But how do you start in a safe, efficient, and effective manner?
1) Start Resistance Training – But Move Slowly
Tip number one – start resistance training, but make sure when you are resistance training, you are moving slowly. The biggest thing that causes baby boomers to have injury in the gym or negative side effects from working out is moving too quickly. So, start resistance training, and always remember to move slowly.
Action Step: When you go to lift weights or do any other type of resistance training, try moving at a pace of four seconds on the way up, pause for two seconds, four seconds on the way down, pause for two seconds. If you follow this 12-second rep format, you should greatly reduce your risk of injury compared to if you were to move faster.
2) Schedule Your Workouts
Tip number two – schedule your workouts. If you are not in the habit of exercising or you haven’t worked out for a long time, you have to make sure that it becomes a priority. The best way we have found for our clients to make something a priority is for them to consistently schedule their workouts. Don’t tell yourself, “I’ll workout when I find the time today.” Put that workout in your schedule and then put everything else you have to do around that.
Action Step: Break out your digital or paper calendar and schedule exactly when you are going to be exercising each and every day. Once you get your workout time set, then you can fill in the rest of your day with your other responsibilities.
3) Find A Personal Trainer
Tip number three – find a personal trainer. If you are a baby boomer, that means your joints, muscles, and bones have likely undergone quite a few years of wear and tear. It is important that you are able to find a personal trainer who can analyze your joint motion and mechanics so when you are working out you are able to get the biggest bang for your buck.
Action Step: Not sure of who you should hire in your area? Check out this list of some of the top trainers worldwide and see if any are near you!