The write-up was done really well and included tips from myself as well as from 2 other trainers. Give it a read for some great usable info. For the rest of my tips read below! Enjoy!
Take the time to get a physical assessment
Trainers nowadays are highly skilled professionals and are great at identifying what work you need to put in. Find a credible trainer, get an assessment and if you don’t want to work with a trainer on a regular basis get a PROGRAM. Working out should be fun, challenging and a learning experience that keeps you motivated. Let the experts help with that. After all, the idea is to create a habit that you can continue, so do the right thing once and get after it!
Foam Rolling, aka the poor man’s massage is a great tool/technique to warm up with. If you are just getting back into exercise, I am guarantee you will have areas that are tight, knotted up and painful. Using a foam roll will help to loosen up knots and promote blood flow. It will also help to improve the quality of your muscle tissue which in the long run is the goal.
Warm-up after foam rolling. Start with a good stretch routine (such as active or dynamic stretching) to open up the hips and activate your core muscles.
We have all heard of the core, but do you know what it is? I describe the Core as your hips, pelvis, spine, shoulder blades and shoulders. That’s a lot! Learning techniques such as bracing the core (tensing your abs, obliques, and deeper ab muscles) or shoulder packing (engaging the muscles in the upper back to promote better posture and stability of the shoulder) are necessary and all Level 1 techniques that I teach on a daily basis. The core is probably one of the most overly used terms AND least understood areas of the body.
I start all my Level 1 clients with the Anti-Workout a core routine that challenges you to NOT flex, extend or rotate from the spine. It’s one of those workouts that looks easy, but kicks your butt!
Train Natural Movements
The one piece of equipment everyone has is their own body! Learn to use it, move through the hips, stabilize the spine, and move through the shoulders. Try working out in various positions (standing, kneeling, side stepping, rotating). Working out is more than sitting on a piece of equipment, grabbing a handle and counting reps. I teach 7 natural movement patterns Push (vertically and horizontally), Pull (vertically and horizontally), Squat, Lunge and Twist. Mirror muscles are cool but being fit and functional are more important in the long run.
When most people think about getting back into training, they go straight to the treadmill. Understand that your fitness is also dependant on other factors. Do not neglect your mobility, strength, coordination, power or cardio training. You need them all.