Here are some scenarios:
You just had a baby and need to begin a workout program again, but you do not know how to get back to where you used to be, or you just need to make a plan of action to take you there.
You are ready to begin a workout program, but you do not know how you feel about going to a gym during the pandemic, and you are trying to overcome barriers to do what you want to do: workout!
You have gotten injured trying some workout programs, or you have not succeeded in following a plan, and you feel discouraged to jump back in and do something else.
These people are READY to exercise! They WANT to move forward and become more fit and reach their goals! That is awesome!!!
None of these scenarios may pertain to you, but I would love to share valuable information from my experience and research from peer reviewed journals to guide you toward making ‘gains’ in your life for your workouts!
Periodization is a term used in the personal training arena that refers to a workout plan that is cyclical, has phases of training, and is time-based. What is neat is that there is no rule to follow when it comes to what you do! You can change your workout intensity and training day-to-day (daily non-linear periodization), or change the type of workouts you do every 4 to 6 weeks at a time (linear periodization). During the first 4 to 6 weeks (within the first phase of training in a linear workout program), it is advised that you begin with lower intensity and higher repetitions, and move toward higher intensity later on (like HIIT) and lower volume (less time for the workout session or less amount of time for your workouts for the week, etc.). It is advised to build a good amount of strength before doing HIIT workouts to lower risk of injury and to boost your performance. Power training is an elite type of training I always like to say!
When beginning a workout program, I recommend committing to 3 days 30 minutes a day maximum for most people. This also reflects the American College of Sports Medicine’s motto: “start low and go slow.” The ACSM says that “an increase in exercise time/duration per session of 5-10 minutes every 1-2 weeks over the first 4-6 weeks of an exercise training program is reasonable for the average adult” (ACSM’s Guidelines for Exercise Testing and Prescription, 2018).
Did you know that Dance Corps CORE workouts are perfect for someone beginning a workout program? I offer balance, core-focused, and muscular endurance moves along with easy-to-follow (and a fun variety!) of dance during my CORE workouts! All you need is a long exercise band with handles as you see in the photo from this blog post. Mats are optional and can be used! You may wish to try our BEGINNER/RECOMMIT PLAN which maps out various workout videos over 4 weeks that are perfect for beginning a workout program.
American College of Sports Medicine. (2018). ACSM's guidelines for exercise testing and prescription, 10th ed. Philadelphia :Lippincott Williams & Wilkins