I'm a member of Work Out World at 200 Boston Avenue in Medford. A one-day guest pass is $20 but if you email me a request, I can try to dig up a free pass. I am locked in for life at $19.99 a month.
I have worked at Work Out World on and off since they opened in 2003. As each piece of equipment came in, I received one-on-one training from the Equipment Manufacturers. I was a Membership Coordinator and they also trained me to be a Personal Trainer with my specialty being newcomers.
I also have studied International Sports Sciences Association (ISSA) and the Aerobics and Fitness Association of America (AFAA). I have been working out for over 40 years since my older brother put a workout bench in our basement and Charles Atlas was writing routines. In the 70's and 80's I was working in a print shop and lifting six tons of paper a day.
If you are considering beginning a workout routine, I strongly recommend that you have a complete physical exam from your doctor. If you have any aches and pains, you should consider some physical therapy too. After that, you will know what exercises that you should do and more importantly what exercises that you shouldn't do.
If you are totally new to the gym, you should also consider hiring a Personal Trainer. They will do an assessment and create a routine that is designed for your particular fitness goals such as weight loss, muscle building, increased flexibility, more energy etc.
From August to December of 2006, I completed a 16 week routine which is the state of Massachusetts prep for the Firefighters Physical Abilities Test (PAT). It is a rigorous regiment including the Stairmaster Stepmill, walking and running on a treadmill, a complete weight training routine and stretching.
When I begin a routine I just start out by walking on the treadmill with a little bit of running for a minute or two. This is called interval training and it is more important to stay within the limits of your heart rate goals than to try to do a specific speed, time or distance. If you average 45 minutes at 3.5 mph you only burn about 300 calories which is the same amount as a donut!
I think of this phase as just getting your feet wet...getting your routine down-pat...getting your checklist for the gym up-to-date. Here's my checklist:
Waistband - This is a neoprene tube that is supposed to reduce the waist but I doubt that it works. What is does to me is remind me not to bend in an awkward way that might cause an injury. It is really important to concentrate on your form when you are working out.
Footware - Good footware is one of the most important aspects of your workout. I purchase three pair of gel-cushioned, Aasics running footware at Marathon Sports in Cambridge every 18 months and rotate each pair on a daily basis. Don't skimp out on this. I have both
Chrondomalacia and
Plantar Fasciitis
and I wear custom foot orthrotics every minute of my walking life. Plantar is so painful, you will crawl to the bathroom when it acts up!
Vitamins - I always try to take my multi and other vitamins an hour before I workout.
Polar Heart Rate Monitor - I lost my last one and had to buy a new one. I strongly recommend that you use one of these.
Water - I drink a liter per workout. 10 oz before, 10 0z during and 14 oz after. Drink another liter per day and you have the standard 8-8's.
Chart - I write down my routine on an index card and put in on my water bottle with a rubber band. My short term memory isn't what it used to be.
Shorts
Breather Right Strips
Combination Lock
Kleenex
IPOD
T-Shirt
Socks
Undies
Bath Towel
Work Out Gloves
Tongs
Compactor Bag
Work Out Belt
Headband
Handband
Hanky
Eye Glasses
Cell Phone
Swiss Army Knife
License
Cash
Debit Card
Here's a link for a rigorous 8 week routine Florida Firefighter Training Routine
Have a great workout!
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