Hi guys,
It's been so crazy settling into a routine. Although I'm in a complete different mode right now, I am super excited to get back to a routine. It is difficult establishing a routine due to my busy schedule. With that, most days I get to improvise! I have been working on a LISS (low intensity steady state) cardio routine for the past few months. Most of you have been reaching out to ask what my day at the gym looks like now. There are 3 components to my workout. A warm up followed by my exercises and finally a cool down, so for those of you wanting to know, here is a breakdown
WARM UP
When I step into my gym the first thing I do every single time is warm up. Warm up warm up warm up! Doing this gently prepares the body by gradually increasing the body's heart rate and circulation. This will loosen your joints and increase blood flow to the muscle you're working on that day preventing an injury. Use your warm up to get in the zone so you can concentrate on the workout to follow. Keep in mind, your warm up should take 10-15 minutes.
EXERCISE
After warming up I like to keep my workout simple but effective. I focus on achieving 4-6 exercises and keep sets at a medium level 3-4 that is and my repetitions are 8-10. I follow this mostly for bigger muscle groups (eg. leg day). So for smaller muscle groups I up the repetitions to 12-14.
COOL DOWN
Lastly, I move on to a 5 minute cool down. The worst thing you can do is complete a high intensity workout and then just stop. Cooling down will slowly bring your pulse down as well as reduce the chance of feeling light headed.
For best results, change up your workouts often. Play around with your body (not like that) keep it guessing so you don't hit a plateau and stop seeing results. Ah! and before I forget, DOCUMENT. If you want to take your goals to the next level, start documenting your diet, routine, and take weekly photos. You will learn more about your body and how to get results quicker and more effectively if you do so.
xx
Claudia