New Year Workout Guide
A workout routine can be hard to follow and create, especially if you’re new to the whole working out thing. A new year is here though, so it’s the perfect time to try something new and start getting fit. We’ve made it easy for you and compiled our own New Year workout guide to follow!
Eat & Rest
Working out puts a huge toll on your body, whether you realize it at first or not. That’s why it’s first crucial to eat right and get enough rest in between your sessions. You should feed your muscles a ton of protein, found in either shakes, vegetables, or meat. If you’re big into meal prep, then here’s to you! Additionally, make sure you are drinking enough water to hydrate your body and replenish everything you sweat out. If you have a workout plan from Monday to Friday, then use the weekend as your rest days to recover. Furthermore, you should be getting enough sleep at night so your body can be fully energized and refreshed the next day. iTouch Wearables can help with that, tracking your sleep for you.
Start With Cardio
You should always start and end your week with at least 15-30 minutes of cardio. If you have a gym membership, then there’s an array of machines to choose from. Try a treadmill, elliptical, stationary bikes, rowers, or stair climbers, and then select the one you enjoy the most. Each cardio machine allows you to begin at a low speed or intensity, so you can easily work your way up. If you’re working out at home, then you can try walking, jump roping, hiking, biking, or running stairs. You can keep track of your own distance, calories, and steps right on your smart watch. Just make sure you do consecutive intervals of each to maximize your results in minimal time.
As soon as you get your heart pumping, it’s time to throw in some strength in your arms, legs, and abdomen. Most women are against strength training and gaining muscle, but it actually effectively increases lean muscle. This is beneficial because it will speed up your metabolic rate, support a healthy body composition, and help build bone density. For a full-body workout at the gym, you should consider a chest press, shoulder press, leg press, and back rows. At home, complete squats, leg extensions, leg curls, and arm curls. For your abs and core strength, try different kinds of crunches and planks. Complete one set of 8-10 reps of each exercise, taking your time throughout it. It’s important to start with a light weight until you’re comfortable with the technique, moving onto heavier weights and more reps in the future.
Whether it’s due to long hours of working your job or working out, it’s inevitable that your body will become sore. That’s why it’s essential to release tension through stretching, while increasing flexibility as well. Regular stretching before and after your day will reduce muscle tension, improve your posture, and reduce your risk of injury. You should consider static stretching, which involves holding your muscles in a position for at least 15-30 seconds. Additionally, there are other ways to improve your flexibility and relax your muscles. This includes practicing yoga or meditation. Don't knock it until you gave it a chance.