You have not exercised in months, maybe even years. That status is likely to remain so unless you can make a realistic New Year’s resolution you can actually keep. If you start from the premise that it is not how much exercise you can tolerate, but how little is needed to produce ongoing measurable improvement you will find:
· It does not take that much exercise
· You will more likely stick to the exercise program
· You will see more improvement and be motivated to continue
It doesn't have to be all-out. Just do a little more than you are used to handling. Progress each week - do a little bit more weight or have the duration of the individual exercise be a few seconds longer. Eventually a 30-minute session will have you totally out of gas.
It doesn’t have to be every day. Allow plenty of time for recovery between bouts of exercise to ensure that you come back stronger. With less time in the gym, you will have more time to do those physical activities you enjoy.
It doesn’t have to be drudgery. Knowledgeable trainers at our Austin Strength Training facility will take care of all the details based on your individual needs, age, and past performance - exercise selection and order, setting of the equipment, the goals for the day, and recording reps and/or time under load. They will attend to your form, breathing, and exertion levels to ensure safety and ensure reliable measurements of improvement.
You just show up each week and go. This is a resolution you can keep!
Do this on a weekly basis and you will have:
· More energy (Enhanced mitochondrial capacity)
· Increased capacity to do demanding work (An increase in nitric oxide availability)
· Improved cardiorespiratory fitness
· Increased strength. Those who are older will likely make greater strength gains.
The above improvements serve to make your workouts even more productive - a positive feedback loop. Over time you’ll be at a higher exertion level, produce more lactic acid, and as a result, have a significant endorphin response. Endorphins produce a relaxed state of euphoria. Endorphin levels can remain elevated for hours and even into the next day. Your aches and pains will subside, you’ll be less stressed, your mood will improve, and you’ll sleep better. Your life will change, and you will look forward to your workouts.
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