Monday, May 20 2013 10:38 PM EDT2013-05-21 02:38:47 GMT
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Tuesday, May 21 2013 12:03 PM EDT2013-05-21 16:03:47 GMT
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Starting an exercise routine can be intimidating to create a "New You for the New Year." Keith Kaiser visited the Louisville Athletic Center learn what it takes to get going with a personal trainer.
Jason Light, a personal trainer, says when you start a work-out routine you should work on your core. Just sitting down can give your body a good work out. It also teaches you the correct form for a squat. That feeling of security helps with form.
Stepping up and down can also help. Light usually does a three minute step test with new clients. The longer they can step up and down, the better shape they are in. For people with knee pain, Light starts them on lower steps and helps them work to higher step without pain.
A medicine ball can also help with everyday tasks. Light has his clients use their knees instead of their backs to lean over and pick up the ball. This helps build muscle strength and correct form for picking up everyday items like grocery bags. For a bonus, bounce the medicine ball on the ground. This helps build the core and arm muscles.
Light says work-out routines should start with a warm-up and end with stretching. A warm-up should be something like running on the treadmill or the elliptical. This is also called dynamic stretching. Most people start out their work outs with static stretching. Static stretching is what you think of as normal stretching like toe touches and twist.
Static stretching relaxes the muscles. Light says that's what you want at the end of a work-out, not the start. Just remember to stretch smoothly and slowly. Jarring your muscles can cause serious damage.