Ladies First

What Consists Of Personal Training? 

Ladies First focuses on Cardio and weight training but you don’t have to limit yourself to these two activities.  The more and different exercising you do, the greater the benefit, especially if it is something you enjoy.  It won’t seem like work!  Beyond exercise class are things like pilates, yoga, dancing, swimming, tennis, golf, soccer, softball, volleyball and other sports.  Martial Arts training is a great way to help you get in shape, supplement your training and meet people.   Don’t be intimidated about trying martial arts.  Most schools will let you try a few classes for no charge.  There are many different kinds of Martial Arts; Tae Kwon Do, Karate, Judo, Brazilian Jui Jitsu, Aikido, etc. 

Obviously, the more you enjoy an activity the more you will do it.  Other benefits from exercise are meeting new people, reducing stress, and of course the health benefits.

Stay Slow, Stay Positive

If you haven’t been exercising at all, start slowly.  Start out cardio training 2 or 3 days a week and weights/core 2 or 3 days a week.  Gradually work your way up in time, weights, intensity, speed etc.  Don’t do too much, too quickly.  If you miss several training sessions, don’t get discouraged or quit training altogether.  When you are ready to start again, scale back your training and start building back up. 

Set A Goal

Studies show you will train better and consistently if you have something to train for.  Set a goal to train and run in a 5K or 10K race.  Even if you need to walk part of the way, it is still worth it to try.    If you haven’t been doing any exercise give yourself 6 months to train for a 5K.   I you don’t want to run a 5K, develop another goal with a deadline. 

Home Gym Equipment Basics

• Fitness, Physio or Resistance Ball

• Dumbells – various sizes; start with light weights, two dumbbells of 3 different weights, total of 6 dumbells; light medium and heavy. 

• Weight bench – very basic, inexpensive bench, the only thing you need is a leg attachment for leg curls and extensions; Dunham’s Sporting Goods sells one for $59

• Jump rope

• Sports watch - if you bike or run outside, use the watch to time your speed, intensity intervals

Intermediate Home Gym Equipment