Get up and Get Fit: Tips to fine tune your workout

CINCINNATI - If you're like me, then your New Year's resolution of getting fit has been pushed to the back burner.  I'm always too busy, or too tired… there's always an excuse! 

In chatting with Mary Beth Knight of Revolution Fitness, she says the best way to avoid making excuses is to work out with a friend.  

"Friends will help you limit excuses and ensure you actually do the minutes you committed to," Knight said.

Knight also says that it's best to ease yourself back into a workout program, rather than go "full throttle."

"The body does not mind change when it is presented over time," she said. "Ease yourself into the routine."

Here's a basic cardio routine that Knight suggests:

  • Week 1 - 3 cardio sessions 20-25 minutes each
  • Week 2 - 3 cardio sessions of 25-30 minutes each
  • Week 3 - 3 cardio sessions of 30 minutes each

When you've found your motivation and are ready to start a workout routine again, don't forget to follow the rules to keep your body injury-free.

Knight says there a few common mistakes that are made during cardio exercise:

  • Holding on to the treadmill, elliptical
  • Locking out the knee joint
  • Too much/too little resistance
  • Overstimulation (texting, music and TV all at once). There is no way you can be concentrating on yourself and you will most likely walk right off the treadmill!

You can bet I will be working on those four things, because I've found MYSELF doing those same things in my workouts!

To learn more about Knight and Revolution Fitness, visit their website at

Also, be sure to tune in to Good Morning Tri-State's Get up and Get Fit series every day on 9 News.

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