Tips and resources to get you started!
Make it personal! Research confirms you’re more likely to continue exercising if you’re achieving the results you want and you’re enjoying the workouts
What's your motivation?
What's your motivation?
- To lose weight: exercise longer. Try to log more minutes at a moderate pace. Vary up your activities from day to day to avoid boredom. Move from the treadmill to the stationary bike to the elliptical machine. To burn more calories, give interval training a try. In the Dematic workout facility, you’ll find a minute by minute guide through an effective thirty minute workout. Try alternating five minutes of moderately paced walking with five minutes of faster paced walking. Slowly work your way up alternating brisk walking with bursts of jogging.
- To reduce stress: add mind-body exercises. Try out a local yoga or tai chi class! Mind-body workouts like these are shown to reduce blood pressure and heart rate to help reduce stress. For your convenience, every Thursday from 11:30am-12:00pm a light stretching session is held at the Dematic gym. Not ready to join a class yet? That’s okay! There are plenty of online video sessions to help guide you. Check out https://greatist.com/move/free-yoga-videos to find a routine that will fit your schedule and needs!
- To sleep better: plan to workout in the mornings. Researchers have shown that morning workouts help adjust the internal clock that controls the sleep-wake cycle. Even early morning stretching or mind-body exercises can help adjust that internal clock! For those early risers, a pilates class is held in the Dematic gym from 7:00-7:30am on Wednesdays to help kick start your day and prepare your body for a sound night’s rest.
- To boost aerobic fitness: get that heart rate up! Aim for a total of 20 minutes of vigorous activity three times a week. Vigorous would feel like a 6-8 on 10-point perceived exertion scale. This may mean a brisk walk, a slow jog, low-impact step aerobics or a walking on a hilly terrain.
- To build strength: try out some weights, resistance bands or bodyweight exercises. Shoot for one or two of these strength training workouts a week. For each exercise, find a weight you are able to complete 8-10 repetitions per set. As you progressive throughout the weeks, aim for 12-15 repetitions of the same weight. Once you have mastered that weight at 12-15 reps, try increasing the resistance. A single set of repetitions is enough to get you started for each major muscle group!