What should a good gym session entail?
Hey Betties, have you ever wondered just exactly what you should be doing in the gym. I mean do you leave the gym feeling like you could have worked a little harder or done a bit more? You see there is such variability in the types of fitness components that you need to cover, it's hard to know where to start.
So here's what I squeeze into my clients sessions that generally take an hour. You can squeeze this down to 30-60 minutes just reduce the times designated for each.
Warm up - this should be movement based rather than cardio based. Cardio warm ups ready your heart for action but not necessarily your muscles. You want to include lots of twists, bends and shoulder mobility in this to get you going.
The following video does just that:
Rehabilitation component - If you have an area of weakness, now is the time to give it some TLC. Got tight calfs? Spend some time stretching them. Is your lower back weak? Spend some time doing some gentle bodyweight exercises to strengthen it up before the main body of the session. Recovering from a sprained ankle? Spend some time mobilising and strengthening it. This only needs to take about 3-5 minutes, but doing so will ensure that your weak areas are taken care of.
You really need to make sure that you are getting the following moves in - a squat or deadlift; a lunge or step up; a row; a press up or a chest press; and a chin up or a lat pull down. Doing so takes care of all of the movements that your body must do. They can be broken down into a bend; a lunge; a horizontal pull; a horizontal pull; a vertical pull; and a vertical push. If you are not sure how to do these movements correctly, it is worth investing in an hour with a good trainer to help you do so. In terms of sets and reps, 3 sets of 8 repetitions is a good place to start. And you can couple the exercises up in the order that they are listed, so that you are doing a squat and a lunge back to back, resting for 60-90 seconds, and repeating that for 3 sets.
This part should be fun. Do what you love!!! It can be skipping, boxing, sprinting....whatever you like do it. It should make you sweat, but if you enjoy it you won't want to give up!!
This is the part where you again mobilise your body. Be careful not to over-stretch the hamstrings or lower back, these areas are often weak anyway if you are sat down at a desk all day. Areas to definitely stretch are the quads, hip flexors and chest.
And there you have it!! The perfect gym session!!!