Physical activity is one of the most important things you can do for your health whatever your age. The Department of Health recommends adults take part in at least two and a half to five hours of exercise a week to keep up their fitness levels.
Summer can often be a time our fitness routine and motivation takes a back seat as we spend our days hanging by the beach, spending time with loved ones and going on holiday. This month Almond Breeze spoke to Nick Conroy, Personal Trainer and joint owner of Vision Personal Training in Willoughby, to find out how to get the most out of your workout.
“Pick an exercise that uses multiple muscle groups because they will give you a more superior workout in a shorter amount of time. These are called ‘compound exercises’. These types of exercises will burn more energy because they break down more muscle fibres so your body will need to use more energy to recover, resulting in a higher calorie burn.”
Squats, lunges, deadlifts and using the rowing machine are just a few examples of compound exercises as these work more than one joint at a time. This means you’ll be burning more calories but spending less time working out!
“It’s important to seek advice on how you will execute your goal. This can be talking to a personal trainer, staff at the gym, or simply to a friend.”
In life, if you don’t ask, you don’t get – the same goes for your gym goal. By speaking up and asking the right people about your desired gym goal, you will no longer just be guessing and hoping you’re doing the right thing. If you don’t have that person to turn to, become that person! Check out Vision Personal Training for more tips and tricks.
Technique is key to success
“The last few reps are the risky ones as your body will be tired, but these are the ones that will make the biggest difference to your body transformation, helping it to grow, adapt and change to become leaner.”
The trick when doing reps is to take your time and do them correctly and safely. Don’t be disheartened if you can’t do 20 in one go on your first gym session. Instead perfect four sets of five, ensuring your technique is correct. As your body gets stronger, you can slowly start to increase this. Doing more but doing them wrong will have little effect and could risk the chance of injury.
Make your workout station your new hangout spot
“Most of us have a fit friend. Ask them if you can hang out at the gym for a few weeks and pick up some tips. Having a training friend can also motivate you to complete those last few reps which can be challenging but these are the ones that get results.”
The gym is a great place to socialise with friends and studies show that having a workout friend can double your chances of fitness success. Having a workout partner can help you stay committed to fitness and have fun at the same time. If you or your friend don’t “do the gym” swap out the morning coffee for a brisk walk, or that “dinner date” for a fun workout class.
Replenish your body after a workout
“After a workout your body is looking for fuel to help it recover. Feeding it with some much needed nutrients is a vital step in any body transformation as you want to ensure that your body has all it needs to grow and adapt.”
After a workout, ensure you refuel your body with a nutritional and balanced meal which includes a mixture of carbohydrates, fats and protein. Types of clean foods include fresh fruit and vegetables, whole grains (oats, brown rice and quinoa) and meats like chicken breast and ground beef.
Set a realistic goal
“Know why you’re going to the gym and what you want your training to contribute to. This will give you a more purposeful workout and keep you motivated. We all have those days where we don’t want to exercise but if you can link back to why you originally made the goal then it makes it a little bit easier.”
From getting married to going on holiday with the girls, or just to feel better in ourselves, we all have a reason why we want to tone up, lose some inches or gain more energy to get through our busy days. If you fall off the wagon, it’s important not to let one day of indulgence dampen your motivation, we all have them. Remember life is all about balance!
Click here to find out more about Vision Personal Training, Willoughby.