Lunges are a foundational movement exercise that can be done anywhere and everywhere. They are easy to do and there are so many variations that make them a great exercise. However, they are one of the most butchered exercises in the gym and have caused injuries. Lunges allow you to elevate your heart rate and target several muscle groups at the same time. The targeted muscles include the glutes, hamstrings, quadriceps, and the calf muscles, abdominal muscles, and back muscles act as stabilizers.
So, you committed to functional strength as part of your training. Now two days after your big strength session you can barely move. We’ve all been there. Let’s talk about how to handle these sessions within the tapestry of your training.
There are a lot of factors that go into finding the best workout for your body. A workout program should be developed around a person’s biology, age, goals, diet, time, etc. Developing a workout routine for yourself can be nerve-racking but its really not difficult and can be a game changer once you understand the basics. When it comes to full body workouts, you are basically doing the same basic movement patterns and just adding weight or making the movement more advanced. The basic movement patterns include:
Planks are one of the most effective workouts you can do. They work all parts of your body at the same time giving you a better full-body workout. Planks are also great because they achieve substantial results in a relatively short amount of time. Work your core and support your spine by doing planks everyday.
Group fitness classes have been popular for a long time. After all, it’s a lot easier to make a schedule and push yourself if you have a group, rather than working out by yourself. There are more and more different types of group classes popping up as people try new workouts and find what works for them. If you’ve been doing group fitness for a while, you may have thought to yourself that you’d like to teach a class someday. Well, check out the steps you need to take to get your own class, and maybe you’ll find yourself at the front of the room giving instructions.
WhatDo You Love?
Spin classes are very popular, and there are probably already quite a few of them in your area. But do you really love spin class, or does it just seem like a safe bet? Find a class that you love to take, and chances are much better that you’ll love to teach it, too. Teaching something you’re not enthusiastic about is a good way to burn out and become unhappy with what you’re doing.
It’s very important to find the best certification you possibly can for the class you want to teach. For group fitness, you should look into ACE or AFAA to begin. The class you want to teach might have a special certification or training that you have to go through, but getting a respected general certification will make it easier to find work. It might be a little more expensive, but obtaining the best certification will pay for itself in the long run.
Find a Gym
The best place to start looking for a class is the gym you already go to. You’re a recognized face, and it can’t hurt to talk to the management about any opportunities they have. Also, if you’re just starting out, try smaller local gyms so that you can get the experience you need to get hired at your dream gym. Even if there aren’t any permanent classes available, ask to be put on a substitute list. Subbing is a great way to gain experience while you look for a permanent class.
And remember that your first classes probably aren’t going to be in ideal time slots. Veteran instructors are going to have those times, and you’ll need to work your way up to it, just like any other job.
Practice Makes Perfect
Even with your certification and experience, getting up in front of a group and leading them through a workout can be an intimidating experience, even if you’re naturally outgoing. Practicing your routine in front of the mirror or giving your speech to yourself in the car will help you nail it when you get to class. You’ll probably have some nerves early on, but that’s perfectly natural.
If you love fitness and want to help others achieve their fitness goals, then becoming a group fitness instructor might just be right for you. And when you’re done with class, you’ll need something to refuel, so pick up some Promax protein bars!
Variety is the spice of life, and if you’ve been working on the same type of fitness routine for too long, then you may end up getting bored with it. There are only so many times you can do the same workout before you start wondering what else is out there. Stopping a routine that you’ve been working on for a long time and switching to something new can be tough, though, especially if you’re forced to because of an injury. You might hit some bumps along the way, so check out these tips for completely changing your workout routine.
Tone Down The Expectations
Remember how long it took you to train and run that first half-marathon? Or how long it took until you were throwing up 225 on the bench? Yeah, just because you worked hard and became great at one style of exercise doesn’t mean that’s going to immediately carry over into your new routine.
This can be tough if you’re being forced into a new workout because of an injury. You were great at something, and now you feel like you’re starting all over. Keep “the joy is in the journey” mentality going and you’ll feel better about the change.
Ease Out Of Your Old Routine
Unless you suffered an injury that make it impossible to keep going with an old routine, you should try to ease out of what you were doing before. There’s no need to stop lifting completely if you want to start running, biking, or swimming. In fact, you’ll probably find that you can’t run 10 miles right away, so doing a little strength training might help eat up your usual workout time.
Chances are that your fellow marathon runners aren’t powerlifters, as well. And the same goes for your gym rat, muscle-bound friends—they probably aren’t crushing cardio on the reg. So if you want to successfully make the transition to something new, it might be a good idea to find some partners who are doing the same thing. Not that you have to abandon your friends, but it’s so much easier to change to a new exercise regimen if you have a buddy or two doing it with you.
Get The Right Nutrition
If you’re running long miles every week, you’re going to need a different diet than someone who is throwing up weights and trying to build muscle mass. Every diet needs a certain balance of carbs, protein, and fat, so do your research to make sure you’re eating correctly for your new workout. You won’t see the results if you aren’t giving your body the proper fuel.
And if you’re looking to give your body the fuel it needs before or after an intense workout, then grab a Promax protein bar. With a variety of different flavors and bar types, you’ll be able to find the perfect Promax bar for your workout.
Most of us have a workout routine that we enjoy, and while it may be similar to others, it’s almost never exactly the same. The one thing that unites us all is that we feel like we could probably be in a little better shape. Or a little bigger. Or faster. But every individual has their own approach to making those improvements. What’s your workout style? Take a look and see if you fit into one of these categories, and what it says about you.
Machines and Treadmill-er
You hit the gym, take a seat on your favorite machines and then migrate over to the treadmill or elliptical for a little cardio. You know what you like and what works for you – and that carries over into the rest of your life, too. You’re sure of yourself and your choices, and you’re dedicated to following through.
Bikram Yoga or SoulCycle? Pure Barre or circuit training? Your ClassPass means you don’t have to choose just one workout, you can dip your toe in all of them. Your interests are probably just as eclectic in the rest of your life, too – for example, you’ve probably tried all different kinds of diets, from paleo to vegan. Your varied interests give you plenty to talk about with friends, and lots of exciting new experiences to share with others.
Strictly Free Weighter
Your cardio is the walk from the car into the gym. You need two guys to spot your bench press, and you let everyone know that squats and deadlifts are the key to seeing some real gains. Supplements? Check. Gloves? Check. You don’t take the easy road in the rest of your life, either – you go all in no matter what goal you’re pursuing.
This isn’t a workout, it’s a lifestyle. You’re pounding pavement day in and day out, working towards a huge goal that’s too daunting for most people. You’ve got more self-discipline than most, though, and it shows in the way you eat, work, play….and pretty much do anything.
Chronic Cheat Day-er
One on, four off? Is that how it’s supposed to work? Not really, no, but at least you’re making an effort. Work’s just been so crazy lately, right? Tough to find time to get to the gym with everything else going on. You’ve got the best of intentions and do your best to make them reality, but sometimes life just gets in the way. But no matter what, you never give up!
Whatever your workout style, you’re going to need a protein bar that can keep you going and help you recover when you need it. Try a Promax protein bar today—there’s a flavor for everyone.
Whether you like it or not, and many people don’t, cardio training is an important part of any workout routine. Cardio can definitely be tough, especially when you’re just getting started, and it lacks the glamour of strength training. That doesn’t mean it isn’t just as important for your health, however. You do need cardio training in your workout routine, but how often should you be doing it, and when is the best time?
First, recognize that cardio isn’t just going outside and running around in circles. You should take the same care in planning your cardio workout as you do in planning your lifting schedule. You wouldn’t go to the gym and slap as much weight on the bench as possible right away, so don’t do the same thing with your cardio workouts. Do your research and figure out a plan to put in place for your cardio workouts, just as you would with any other aspect of your health.
If you’re wondering when the best time of day for cardio is, listen to what your body is telling you. If you can barely open your eyes in the morning, let alone feel up for a run, you might just not be a morning person, and forcing yourself to workout as soon as you get up is probably not going to go well. The time of day really isn’t that important, but if you are going to run in the morning, don’t do it on an empty stomach. Your body hasn’t gotten any fuel for eight hours, so you have nothing to keep you going during your morning workout. You might think this will burn fat, but in reality your body will be looking to get energy from your muscles. So running in the morning is not a great idea if you’re looking to gain muscle mass.
Cardio before your weightlifting is also a big no-no. Running depletes your glycogen, which is your muscles’ source of energy. Without that energy, you just aren’t going to have the strength to push through the last few reps that will help stimulate muscle growth. This leads to a much less effective workout for building muscle mass. To be clear, in this situation the lifting is coming right after the cardio, without time to rest and replenish. Running earlier in the day doesn’t mean you can’t lift that same day, just get rest and proper nutrition before you begin your weightlifting.
So when is the best time for cardio? If you are lifting and running on the same day, your cardio should come after your weightlifting, but even then you should give your body some time to rest. The best thing to do is schedule your cardio and weightlifting on different days. If you lift three days a week, then run on three non-lifting days.
With a full schedule of weightlifting and cardio, you’ll need to make sure you’re getting the proper nutrition for recovery and muscle building. At Promax, we have great tasting and nutrient packed protein bars to satisfy your recovery needs.