Strength training for beginners..yay!

     OK so today is kind of a big day.  It’s the 4th of July AND it’s my first guest post on the blog.  Eeek!  I am so excited to introduce my good friend and trainer Jeremy Jackson with TheGetFitNation to you.  I first met Jeremy 4 years ago at my gym.  I was on my trusty treadmill and I had just run my second half marathon.  Jeremy was about to start one of his bootcamps and approached me asking if I wanted to come try it out.  I was slightly intimidated because when it came to my workouts..I was a big time loner.  I liked to do my own thing, which was run of course, and I was pretty happy not having someone make me feel like I wanted to die.  I was in a VERY comfortable little routine.  Too comfortable.  So, reluctantly(but I’m a pleaser so I just couldn’t say no right?) I went to bootcamp, thinking as I’m walking in to the gym that I just ran a half marathon so like…how out of shape could I be?  Ummmmm.  It was hard…really hard.  

     At first I just wanted to pass out or throw up..or both would be fine too.  It was such a shock to my run only system and I LOVED IT.  Yes, it’s insane but even though I wanted to curl up in the fetal position in a corner of the gym..I loved it.  It was a huge wake up call for me.  Strength training, agility training, plyometrics and all forms of power training had not been a part of my routine therefor, I was pretty weak.  I had endurance and that’s about it.  I had neglected to strengthen and challenge my body in any other ways besides running.  It’s a really easy habit for runners to get into because they think they just need to run all the time. Needless to say, I wanted in.  So, after class Jeremy tells me this is something extra from a cost perspective, not included in my gym membership.  Ya’ll, I started CRYING(I was pms’ing…its what I tell myself anyway).  And we’re not just talking a tear or two.  For real.  I lost it.  We had a lot going on at home with one of our kiddo’s and some unforseen medical expenses so I knew this wasn’t an option for me.  After talking with Jeremy and my hubby we found a way to make it work and Jeremy has been right there for me ever since.  Even though I must have come off as insane…..and extremely hormonal.  It’s been worth every second and I’m now a stronger, faster runner.  Really focussing on strength training changed me as a runner.  Jeremy is an elite level trainer and has more certifications than I can list.  He is a huge part of who I am today as a runner and athlete.  Local peeps…check out TheGetFitNation for camps in your area or contact me via email and I can help get you set up.  

Trainer Corner:

Hi, I am Jeremy Jackson Owner and Trainer of TheGetFitNation and it is my honor and pleasure

to be featured on today’s blog topic “Strength Training for Beginners. “ I appreciate Kelly

Anderson of redheadontherun blog for allowing me to share some fitness tips with you all.

There are many questions that I get asked from people who are just beginning their fitness

routines for the first time or after a long unwanted hiatus from the gym. Here are a few tips and

variables to keep in mind when going to the gym or exercising at home.

Acute Variables to consider when starting a beginner program are:

• Frequency- 2 to 3 times per week

• Intensity- Your effort level should be 50-65% of heart rate

• Time- Your workout should be 30-45 minutes to start with

• Type: Body weight exercises or Machine weights

• Tempo- All movements should be smooth and under control (avoid fast jerking motions

that cause instability)

• Sets: 2 to 3 per exercise

• Reps: 20-25 per exercise

• Rest Period: 45-60 seconds

Beginner Sample Workout:

1. Pushups ( Regular or Modified) or Seated Machine Chest Press at the gym

2-3 sets of 20-25 reps/ controlled movements/50-65% intensity/60 seconds rest

2. Squats or Leg Press at the gym

2-3 sets of 20-25 reps/controlled movements/50-65% intensity/60 seconds rest

3. Lunges or Prone Hamstring Curls at the gym

2-3 sets of 20-25 reps/controlled movements/50-65% intensity/60 seconds rest

4. Planks (be sure to keep abdominal region contracted, belly button pulled in and slow

steady exhaling while holding this position)

Hold 30 seconds repeat 4 times

Program Design (How to set up a workout for home or the gym)

• Upper Body Exercise

• Lower Body Exercise

• Free Weight Exercise

• Machine Exercise

• Core Exercise

• Cardio 30-45 minutes

Hope these tips are helpful.  We plan to do a few more of these posts so please weigh in.  I love hearing from you so if you have anything you’d like discussed or if you have any questions please let me know. Happy 4th of July ya’ll! I’m off for 6 4th of July miles…so I can eat the fried chicken at the pool party today.  Happy Running!!