I instruct gym and fitness classes to pre-school kids at my local YMCA, and although I do get a workout chasing those kids around, I still take the time to actually exercise for myself. After having two kids of my own, my body is just not the same as it was before them, and I have gotten to the point where I am fine with that. But, that doesn’t mean I will give up exercise. Working out gives me energy, keeps me healthy (mentally and physically) and is good for my self-esteem (sometimes I think, “Wow! Look what I accomplished today!” )
Below is the regiment that I have used to keep my self fit, happy and at a stable weight.
We are all busy, so if you want to exercise, you have to fit it in your schedule. You don’t have to do it everyday, but if you can get some exercise in 3 or 4 days a week, it will make a world of difference. I chose 4 days a week, and I usually stick to it. I will admit, there are times I don’t want to do 4 days, so I have done 3 instead. It happens.
2) Learn what’s out there
Once you have figured out which days you are going to exercise, you must then learn about the equipment you will use. Since I work at the YMCA, I use their gym. Before I started, I asked a trainer to teach me what everything was first, and asked what was best for me.
A. Bike – I do the bike because I have problems with my feet and other equipment is painful. The bike is a great cardio work out and calorie burner.
B. Treadmill, elliptical or stair climber – these are also great cardio work outs and calorie burners…they each work on different parts of your legs. These are not good for my feet, however.
C. Aerobics Classes – there are a lot of classes, low impact, zumba, salsa etc…great cardio, fat burning and calorie burning. A fun way to workout.
D. Weights – weight training is not just for the guys who want to walk around with muscles that prevent their shirts from being loose. Using weights helps toning and fat burning when done correctly. I enjoy this because you can really feel it if you do it correctly
3) Pick which days to do what
You don’t want to just use weights every time you workout or only ride the bike. You will get a better, healthier effect if you do a couple of different things.
My schedule is as follows:
Ride the bike for 20 – 30 minutes
Weight room – work on arms and upper body (back, chest…)
Rowing machine for 20 – 30 minutes (which is a good workout for both legs and arms)
Weight room – work on legs and lower body (glutes, hips…)
Ride bike for 20- 30 minutes
Take a zumba class at night (with my bad feet, this can be hard sometimes, but I choose the low impact option)
Ride bike OR Rowing Machine 20 – 30 minutes
Weight room – work on upper and lower body
This regiment can be changed depending on the days or my schedule, but basically, you don’t do everything at once. Spread it out. On Fridays I do more only because I skip Thursdays and Wednesdays are light.
4.) Set Goals
Once you have figured out a schedule during the week for your workouts, picked the equipment and/or classes you will do, and have decided on your day to day regiment, set some goals.
If the bike or rowing machine is difficult for you, start out slow, 10 minutes, and make a goal of 30 minutes in the next month or couple of months.
Weights are not always about how much they weigh, but how you use them. Once you have gotten comfortable at a certain weight, however, when you up the weight, make a goal of how many repetitions you will be able to do. Maybe you were doing 8 reps each time you did your curls, so try 10 – 12, and if it is still easy, add the weight on and keep that 10 -12 reps goal.
As always, you should eat healthy. You want protein, less fat, less sugar and sodium, more whole wheat and grains. Always remember portion control as well, because sometimes it is not what you eat, but how much you eat.
I hope my workout regiment is helpful to you.
To keep your kids fit:
How to have fun keeping your kids fit