Knowing the limitations of your own body is important when being workout program on your own or at the local gym.

Personal trainer Daniel Ortiz, who's based out of the Lord Gym in Waxahachie, trains with Larry North and also teaches classes at Trinity Combat Academy, said the majority of the population, athletes included, think that their limits are higher than what they actually are.

“This thought comes into play if you have not been working out for awhile. If you have been off for a while you really need to get a doctor;s clearance because you never know what might have crept up on you,” Ortiz said.

“If you used to run a six-minute mile and haven’t run in years, a good guideline is to break it down into a 10- or 12-minute mile. Go and make it a comfortable pace. Don’t be an egotistical person and think that because you have been watching the Olympics and think you’re in great shape coming off of the couch or from behind a desk,” he said.

Ortiz said that it is important to make small steps and not to try to do everything all at once, which can cause a person to get discouraged – and also cause injuries to happen.

“You take small steps and over time you will get back to that point. Build on that and leave your ego at the door. If it takes you a few months and even up to a year then that is fine because you are doing it safely. The most important part about training and working out is to be safe while you are doing it,” he said.

“You have to understand that if you are going to train hard the chances to have injuries are greater. Injuries can include pulled backs, pulled muscles, muscle tears and even heart attacks. For someone to come in here and go all out like they did 10 years ago it is not going to happen. The risk is a lot higher,” he said.

Progression and building slowly with one’s workout are key to getting into better shape and having a healthier lifestyle. Progression isn’t just for the average person, it’s also important for professional athletes or trainers that have been away from gym in a while to remember.

“The same is for people that used to be power lifters and body builders. Just because they used to lift 300 or 400 pounds at on a regular basis and they haven’t lifted in awhile does not mean they can just jump back in and lift at that same intensity level. It is not going to happen,” Ortiz said.

“Even a person that has not trained for awhile, the best thing to do is to get a workout partner to help motivate them. Remember progression is the key to getting back in shape because getting into shape does not happen all at once,” he said.

For more information on working out, e-mail Ortiz at or visit online at

Contact Andrew at andrew.branca@wninews .com or 469-517-1458.