health journal: How to get back in shape after the holidays

Sai Srikar Kadiyam

Another year has ended and everybody made New Year’s resolutions. One of the most common resolutions is to look better and take care of one’s body.

Statistics show that January is the month when gymnasiums experience the highest rates of attendance. It’s obvious, if you think of all the food we eat during the holidays.

Paul Arndorfer, UMKC’s Director of Strength and Conditioning, offers some tips to enjoy better results.

Q: What kind of workout does a beginner need to gain muscle mass?

A: The number one lift people should focus on to gain muscle mass is the squat, which involves the most and largest muscle groups in the body (quadriceps, hamstrings, glutes, lower erector muscles of the back, and calves).  Along with that you need to have a well-rounded total body workout that also focuses on each muscle group.

Q: What kind of workout does a beginner need to lose weight?

A: The best way to lose weight, without a doubt, is circuit training. The thing to remember is that you really want to limit your rest time in between sets. The key to losing weight is keeping your heart rate elevated for at least 20-30 minutes if not longer.   During the intervals do short sprints with recovery periods.  An example of this would be bike sprints: go as hard as you can for 30 seconds then do an easy ride for 30 seconds.  You could do three 10-minute periods of this.

Q: What kind of workout does a beginner need to lose weight?

A: The best way to lose weight, without a doubt, is circuit training. The thing to remember is that you really want to limit your rest time in between sets. The key to losing weight is keeping your heart rate elevated for at least 20-30 minutes if not longer.   During the intervals do short sprints with recovery periods.  An example of this would be bike sprints: go as hard as you can for 30 seconds then do an easy ride for 30 seconds.  You could do three 10-minute periods of this.

Q: Can you give us an example of a workout routine?

A: Make sure to start with higher reps for about three weeks and then cut  the number of reps [as the number of sets and weight is increased].

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