Photography via thoroughlyreviewed.com,
Emily Eckley is a NASM (National Academy of Sports Medicine) and NCCPT (National Council for Certified Personal Trainers) certified personal trainer.
The key to getting results usually boils down to working smarter, not harder. Of course you have to put in the work, but all of that effort could be for nothing without the right game plan. So make your hard work really count for something with these five workout essentials.
1. Dynamic Warmup
Warming up is a great way to start any workout, but I like my warmups to be a bit more dynamic. Just like any warmup, part of the goal is increased blood flow, but the main objective of a dynamic warmup is to target specific joints or muscle groups to prepare your body for more difficult complex movements. This is especially true for those of us with muscular imbalances, who may have a harder time engaging certain muscles. For example, say you will be doing squats during your workout that day, and you usually have a hard time engaging your glutes. Your dynamic warmup should incorporate simple movements that uses your glutes, like a single-leg glute bridge. This warmup isn’t meant to wear you down, it’s meant to wake your muscles up so that bigger movements are easier, safer, and more effective. Learn more about dynamic warmups here.
2. Weights
No matter who you are or what your goals are, using weights during your workouts is a no-brainer. If you don’t believe me, ask your doctor or check out some of the benefits. In short, using weights can improve bone health, posture, balance, sleep, mood, boost fat loss and energy levels, and reduce the risk of injury and many life-altering diseases. It has to be one of the most effective and fun ways to improve your health. Weight training is something I implement with every client I work with. I have seen so much success with it that I can’t help but to shout it from the rooftops. Of course there are risks when it comes to weight training, so I recommend working with someone who knows what they are doing (a certified personal trainer), at least while you are starting out.
3. Squats
There are so many fundamental movements that go into creating an effective workout program, but this is one I don’t think anyone should go without. When I introduce people to squating they often roll their eyes in disbelief. “I can’t squat.” But if you most likely already do. You sit and stand all day long for various reasons and as difficult as it might be to believe, the mechanics of sitting and standing are identical to squatting—or at least they should be. If you do this movement in your daily life anyways, why not get good at it? The benefits of squatting go on and on, but basically the movement uses muscles all over your body, which not only burns loads of calories but also creates safer stronger joints. So please, squat. There is a variation out there that will work for you. I recommend completing some variation of a squat at least a few times per week, but more if you can manage it. Just like weight training, there are risks involved in adding this functional and complex movement into your workout routine, so it’s a good idea to work with a trainer or someone that really knows what they are doing.
4. All Things Core
Your core is your center of gravity and the source of every movement you make so having a strong core is a must. Aside from holding you up right, your core plays a huge role in protecting your spine, which becomes increasingly important as we age, especially for those of us who spend most of the day propped up at a desk. Some of the most basic core exercises like bracing, side planks, and deadbugs are listed in this article, but there are tons of movements to choose from. Core exercises—in particular—require you to take baby steps. You want it to be challenging, but not so challenging that your body compensates and completes reps incorrectly. So start slow and make sure your spine is in a safe position during every part of the movement.
5. HIIT
If three minutes on a treadmill feels like three years, give this one a try. HIIT or High Intensity Interval Training burns a ton of calories, uses a lot of muscle, and is great for cardiovascular health. The concept goes something like this: You go all-out, as hard as you possibly can for a short burst (20–60 seconds), and then you allow your body to recover, usually for about twice as long as your short burst. If you get going and are able to go longer than 60 seconds, then you are not going hard or fast enough. If you find that you don’t need that long of rest in between bursts, then you are not going hard or fast enough. If you can talk during the short burst then, you guessed it, you are not going hard or fast enough. The key here is intensity followed by an adequate amount of rest. This concept can be applied to a multitude of different exercises: running, stairs, biking, squat jumps, burpees, and more. This type of training is likely a way of exerting yourself that your body is unfamiliar with, so be patient with yourself. HIIT sessions should last anywhere from 10–20 minutes and should be completed 1–3 times per week.
