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Getting Back to Exercise

 

Episode 3: Getting Back to Exercise

 

  1. Intro
    1. Exciting announcement: now on TuneIn.com!
    2. Quick disclaimer
      1.                                                                i.      Before attempting any exercise, see your doctor!
      2. Why must I exercise?
        1. You can lose weight without exercising, but exercising will help you lose weight faster and help keep it off!
        2. Overall Benefits of Exercise
          1.                                                                i.      Makes you feel better overall
          2.                                                              ii.      Helps you fall asleep and sleep well
          3.                                                            iii.      Gives you more energy
          4.                                                            iv.      Helps you think better and faster
          5.                                                              v.      Helps you handle stress
          6.                                                            vi.      Makes you healthier overall
          7.                                                           vii.      Helps you live longer
          8.                                                         viii.      Improves your quality of life
          9.                                                             ix.      Improves your love life!
  2. Health Benefits
    1.                                                                i.      The more you exercise, the better your heart and lungs work.  Exercise will help you less likely to have coronary artery disease, high blood pressure, Type 2 diabetes, and even help prevent some cancers.  Now this doesn’t mean you will or may never get any of these if you exercise, but exercise WILL help prevent them.
    2.                                                              ii.      Improves stamina
    3.                                                            iii.      Stronger muscles
    4.                                                            iv.      Higher bone density
    5.                                                              v.      Better flexibility when stretching and / or yoga is added as well.
    6. Where do I exercise?

The first option is to exercise at home.

Pros:

  • It’s relatively inexpensive, or free.  There are no monthly or yearly charges to pay here for working out, no contract to sign.  You either own the property or lease it, but it’s yours
  • You never worry about anyone else watching you and you’ll never be embarrassed when you work out.
  • It never closes and the hours are whatever you set.
  • It’s always available to you.
  • You control the music; you control the TV!
  • If you get tired of being indoors, you can go outside and do something outdoors, like walk, ride a bike or run.

Cons:

  • Unless all of the exercises you plan on doing are simply using your body weight, you will need to pay for the equipment you use and this can get expensive.  From simple resistance bands to a multi-thousand-dollar piece of cardio equipment or two, you must own it for you to use.
  • Space.  If your dwelling is too small, then no matter what you do or do it with, you may wind up hitting something, or damaging the environment around you or even injure yourself.
  • No one to help you if you get hurt, or need to ask a question or show you how to do a specific something.
  • Too easy to be distracted by the phone, the doorbell, work, or <insert your favorite distraction here>!
  • Ever try exercising at home with a pet?  If you own one, you’ll understand!

Joining a gym.

Pros:

  • The equipment is provided for you.
  • You should have the staff there to answer questions.
  • If you want, you can hire a professional trainer.
  • People watching CAN motivate you!  Trust me on this one.  Watching someone killing it on a particular exercise or piece of equipment can, will and should motivate you to be just as good!
  • Locker rooms you don’t have to clean.

Some Cons:

  • Contracts and Price.  Let’s be honest here.  People are employed at the gym to do a few things and sale contracts to you as well as up-sell additional services you may or may not need are two of their duties.  It’s your duty to read any contract thoroughly, take your time and make an informed decision.  If the sales person pressures you, then leave.  A good sales person at a gym, if he or she wants a sell, will wait.
  • Distance to your home.  How close is it?  Is it worth the drive/bike/walk to it?
  • Location.  Is it in a good neighborhood?  Is it safe?
  • Hours.  Do the hours work for you?

Questions to ask

  1.  How much does it cost?
  2.  Is there any additional cost besides the monthly (or in some cases, bi-weekly) payments?  Do they have an initiation fee?  Is there a cancellation fee?  What about other fees?
  3.  Is there a contract that you will be locked into, or are you month to month?  Again, what are the opt-outs for you, should you need to cancel for a legitimate reason?
  4.  What are the hours?  Limited?  24 hours?
  5.  How busy does it get at this location?  What are the peak and off peak hours?
  6.  What are the wait times for machines and free weight areas during peak hours?  Is there a time limit on the machines during peak hours?  Non-peak hours?
  7.  Look at the area surrounding the gym, both in the daytime and at night.  Do you feel safe here?  Do you feel safe parking your car here?
  8.  Do they offer classes or group sessions that you will want to join?  Are they included or are they an additional cost?
  9.  Are towels provided or do you need to bring your own?  Is there a towel fee and if so, how much?

10.   How are the facilities themselves?  Clean, well maintained?  Dirty, in need of repair?

11.   Same with the machines and other exercise items.  Are they maintained and in good working order, or in need of repair with some machines broken and out of commission?

  1. What plan should I choose?
    1. Normally you’d think that choosing a plan would come before where do I do my exercise plan, but knowing where you’ll be will and should drive what you do!  If you work out at home it makes no sense to have a full blown free weight plan, especially if you don’t have the equipment to do it!
    2. Finding a plan
      1.                                           i.    Searching the internet, look for reputable sites.
        1. Muscle and Fitness
        2. TrainOnline.com
        3. FitnessBlender.com
        4. Fitocracy.com
    3.                                          ii.    Unless you’re not a beginner, look for a good beginner’s plan that incorporates cardio and weight training.
  2. Once you’ve settled on a plan
    1.                                           i.    Study, study, study.
      1. Make sure you understand the moves of each exercise and how to use the equipment!  One of the easiest ways to get hurt is to do the exercises you’ve chosen incorrectly.
      2. Watch videos of each exercise and use a very light weight if weight training the first few times you do the exercise.  Get the movements and breathing right.
      3. Write out your exercise plan in your journal and record how you do.
        1. Weight lifted with each set
        2. Cardio done
        3. How you felt before during and after
        4. Time and day done
        5. Stick to it!
        6. The plan I chose and why.
          1. Complete 4-Week Beginner’s Workout Program

 

 

We are also now on iTunes, Google Play Store, Stitcher.com and now on TuneIn.com!  Please drop by using your favorite device/favorite app and subscribe to us and let us know how we are doing!

 

iTunes: https://itunes.apple.com/us/podcast/big-man-in-training/id1197930389

Google Play: https://play.google.com/music/listen#/ps/Ic475uzoatef5tdamfputcb6hpa

Stitcher.com: http://www.stitcher.com/podcast/eric-dickey/big-man-in-training?refid=stpr

Tunein.com: http://tunein.com/radio/Big-Man-In-Training-p953075

 

You can also visit our website, www.bigmanintraining.com.  Leave us a note telling us how we’re doing.  Or if you like you can email me at: eric@bigmanintraining.com.  I’d love to hear from you!

By | 2017-02-05T15:29:29+00:00 February 5th, 2017|Categories: Podcast|0 Comments

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