Exercise tips for people of all ages and levels

By guest author Bethany Stephens, certified personal trainer and owner of Entire Fitness

What keeps a lot of people from starting any sort of workout routine or program is the lack of knowledge or experience in this arena. It can be intimidating and you may be wondering, “What equipment should I use?”, “How do I use this machine?”, and ,“How much weight should I be lifting?”

You are not alone! Our goal is to help guide you to figuring out what kind of exercise program is best for YOU!

An important word of caution before starting any sort of exercise program

Check with your doctor to make sure you are cleared to proceed with an exercise program, meaning that you have no major illnesses (high blood pressure, hypertension, chronic pain, etc.) or injuries that could make certain types of exercise unsafe or harmful.

What are the different types of workout programs?

 Beginner Level

• Work 1-on-1 with a personal trainer at your local fitness facility: Certified Personal Trainers help create a program that best fits your individual needs and goals. Although personal training can seem pricey, a few weeks with a good trainer will prove priceless in laying a foundation for your future and ability to live a healthy and happy life. A high quality trainer will be able to provide you with just about everything you need to reach your goals (program, knowledge on how to workout, nutrition plans, supplement education, etc.).

• Suggestions for finding Personal Trainers in Waco, TX:

1. Entire Fitness
2. WRS Athletic Club
3. The YMCA
4. Gold’s Gym

• Everyone’s body is different and requires a specific approach to best meet your needs. Please follow this link that will give you more ideas for beginners seeking to improve their health and overall well-being through exercise.

• Yoga:
  •  Vinyasa Flow: a type of yoga that incorporates flexibility, stability, balance poses, and specific breathing techniques. One of the key components of yoga is to aid in relaxation (for your mind and body).
  • This link will give you more details on the benefits of yoga

• Pilates:
  • A series of movements that are geared towards strengthening your core and back muscles. Most of the exercises are performed in a seated position, and are low impact with the periodical use of light weights (depending on the facility and the instructor).
  • This link provides a deeper look into Pilates and it’s benefits.

• Tai Chi:
  • Often referred to as “movement meditation”, Tai Chi has brings awareness to the body through various movements and breathing techniques.
  • Click on this link for a deeper understanding of Tai Chi.
  • Tai Chi classes are offered at Live Oak Acupuncture. Click here for more information.

 Intermediate Level

• Weight Training: This type of training is for participants who feel confident in the weight room/ a fitness facility in terms of using equipment properly, performing exercises on their own (with correct form), and choosing appropriate weights.  This is a great database for weight lifting information.

• Entire Fitness: Provides a unique and innovative training program that focuses on all energy systems in a group setting, while incorporating strength, circuit, and weight training.  Group classes, personal training , and yoga are available.

• Camp Gladiator: Boot camp style classes performed outside that target agilities, cardio, abs, and light weight lifting.
• Group exercise classes: including Body Pump, Step, Kickboxing, Yoga, Pilates, dance fit/ Zumba, aquatics, etc. are available at Gold’s Gym, the YMCA, and WRS Athletic Club. These are also great options for a cardio/ light weight training! Check out the links below for the full schedule for each facility.

Elite/ Advanced Level

• Crossfit: A series of high-intensity workouts that include heavy, Olympic weight lifting. A solid foundation of weight training, as well as advanced athletic skills and abilities are required and highly recommended before starting this type of technical training.

Recommended Waco Fitness Facilities

Entire Fitness: Provides a unique and innovative training program that focuses on all energy systems in a group setting, while incorporating strength, circuit, and weight training.  Group classes, personal training , and yoga are available.

Gold’s Gym: Personal Training, weight room (free-weights and machines), cardio machines, Cycling classes, group exercise classes (including Silver Sneakers), Aqua Zumba, and yoga; lap pool, dry sauna and hot tub (for men and women together).

YMCA: Personal training, a wide variety of group fitness classes (Cycling, Yoga, Pilates, Aerobics, Zumba, Aqua Zumba, Aerobics for Arthritis, Silver Sneakers, Interval/Circuit/weight training, KIDS fitness, and a program specifically for cancer survivors.), Other amenities include, 3 pools (1 heated @ 88 degrees, and 1 outdoor), weight training (free weights and machines), cardio machines, separate men and women’s sauna, whirlpool, and steam room.

WRS Athletic Club: Personal training, a variety of group fitness classes (including yoga, Pilates, Barre, dance fit, and aquatics), weight room (free-weights and machines), cardio machines, heated pool (between 86-87 degrees), and separate men and women’s sauna, whirlpool, and steam room. For more information, visit their website here:

The Yoga Bar: This facility specializes in a variety of levels of yoga from beginner to advanced, including infrared heated classes (90-95 degrees).