5 Resolutions To Incorporate Into Your Fitness Routine From a Wilmington Chiropractor
5 Resolutions To Incorporate Into Your Fitness Routine
Happy New Year! If your workout can use some improvement, now’s a great time to start. Everyone’s workout can use a little boost, so here are five of our favorite tips for enhancing your workout. Work them into your own resolutions beginning today!
Resolution 1: Try a New Workout
It’s easy to follow a routine, but if you do the same workout every day, you’ll get the same results. Change up your routine every month or two to avoid plateaus and see some real progress. Make a resolution to mix up these alternatives for a better workout:
- Divide workouts into muscle groups
- Do full body workouts
- Alternate weights and body weight
- Exercise neglected muscle groups
Resolution 2: Develop a Strategy
Walking through the gym trying out machines and eyeing the opposite sex is not the path to building muscle. You need a strategy for a better workout, starting with a goal. Do you want to lose flab, build shoulders, get lean and toned? Figure out a goal and then develop a strategy that will move you toward it. Work every muscle group every week, but beyond that, make a resolution to target a goal and work hard to make it happen.
Resolution 3: Use Cardio Wisely
Cardio is an important part of conditioning your body, but use it wisely for best results. It isn’t necessary to do cardio to warm up before working out—a few easy reps of the exercise you will perform will warm that muscle group and you’re good to go. Don’t use up energy on cardio before your strength training. Instead, follow strength training with cardio or do cardio work at a different session. Resolve to use cardio wisely for a better workout.
Resolution 4: Double-check Your Form
We all think we’ve got it down, but a walk through any gym will turn up plenty of lifters who are using bad form that will not only yield bad results but may actually injure muscles. If you aren’t 100 percent sure how to do an exercise, ask for help, or check out YouTube for videos. Pretty much everyone can benefit from going back and checking their form. This resolution may save you some pain down the road.
Resolution 5: Pump Up the Intensity
If you’re dragging into the gym after a late night out, you’re not bringing much to the workout and your results will show it. Make a resolution to reset and bring some new intensity to your game: A great attitude, a desire to lift, and showing up rested and ready. Try something new to energize you, like a partner, new tunes, or coffee. Get moving!
At King Chiropractic, we also work hard to improve your athletic performance. For help with pain relief, improved range of motion, or other training needs, call King Chiropractic in Wilmington today at (910) 777-7228. We’re here to help improve your workout in the new year!
Squats have a lot going for it.
- It’s a totally natural position. Much of what we do to generate power with our legs comes out of a squatting position. When done with proper form, whether with or without weights, it is a completely safe movement pattern.
- It’s the single most effective exercise one can do. It works over 230 muscles at one in a functional manner. That means the work done by squatting translates into what you’re doing in your daily life. That’s more than 1/3rd of you body trained every time you do it.
- It’s the only exercise that completely works the ‘lower posterior chain’, a fancy term that means all the muscles of the legs and butt. These are the muscles that you use to stand up, sit down, walk, climb steps, run, jump, etc.
- It’s a hip movement, not a knee movement. As long as you can sit down in a chair without pain, there’s a place for you to start from where you can get better over time.
- It will improve your cardiovascular health.
- By incorporating linear progression techniques and forcing the body to adapt to lifting heavier weight over time, you force your body to create hormonal growth factors that fight cellular degeneration and death.
- You don’t have to spend a lot of time in the gym to get strong.
- Squatting will change your body composition. You’ll look better and be healthier.
If these attributes were available in a pill, potion, or gimmick, you’d already have your credit card out. But the news is even better than that. The most you’ll ever need in order to do squats is access to a squat rack. And squat racks can be found at almost all gyms that aren’t called “Planet Fitness”.
Squatting regularly will help you get gain muscle and will address alignment issues of the ankles, knees, and hips.
Now that we’ve introduced you to the concept of squats, in the next post we’ll talk about how to start doing them, even if you’ve gotten to the point to where getting up out of a chair is a challenge.
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