Here is the scene:
You walk into the gym, head directly to the only available treadmill. Do a couple quick stretches and then hit “GO”. 5minutes passes and you increase the speed slightly. 10minutes later you are finished and take a quick scan to see what isn’t busy, ahhh the leg press is free. Do two sets and see the seated shoulder press is available. Continue bouncing around for 10minutes and then head to the stretch area to do 10minutes of abs before calling it a workout.
If you are walking into the gym without a plan you are doomed to fail… ever heard this before “failing to plan is planning to fail.” If you are serious about your New Year’s weight loss resolution than you need to have a clear cut plan before you begin your session of high intensity resistance training, high intensity interval training, low intensity interval training, steady state training, movement training, or recreational/competitive sports. Use these 4 categories to structure all of your training sessions and you will succeed!
Warmup: A mixture of mobility, neuromuscular, and cardiovascular exercises are necessary for preparing your body for the rigours of physical activity. Use the pike arch to cover all 3 of these areas along with quick myofascial rolling, and movements that mimic your planned physical activity. 10-15minutes or more if necessary.
Work: This is the actual training and what you do here is dependent on your goals and abilities. See my previous post for the types of exercise you should be doing to lose weight and keep checking back for specific training sessions. The time spent here is dependent on your goals and chosen activity.
Cool Down: Once the “work” is over keep your body moving (walk or bike) until your body returns to its pre-training state and then do some very light stretching of tight areas only. 5-15mintes.
Recovery: After a few hours have passed perform myofascial rolling and stretching for your whole body while paying extra care to any tight or sore areas. 5-20minutes or more if necessary.
Using this structure will ensure you are getting the most out of every training session while keeping you prepared to attack the next planned training session.
Josh Neumann, BHK, PTS, TSCC-1