*AD. This is a prewritten blog post.
After the initial new year slump many people are wanting to jump back into the sweatsuit pants and get back into fitness. Many around this time have a tendency to overdo things and go much harder and faster to get back on track.
This can lead to burnout or injury very rapidly, so the answer to how much you should train and spend at the gym on your return comes down to a number of factors. Before you start to get back into the sweat of it, take a moment to think over the following to help you back in the right way.
Level of Fitness
Understanding where you currently sit on your fitness level is a big starting point.
If you have spent a prolonged period out of the gym then there is a good chance that your body will not react well to a daily dose of workout. It should start out with 30 minute workouts instead of hour long ones and begin to build strength in order to add more minutes as the weeks go on.
It is recommended that an average of 2 and a half hours of aerobic activity per week is undertaken, along with 2 strength training sessions. By limiting your strength training sessions to last around 20 minutes each, you compile around a total of three exercise hours every week. Whilst that may seem like a lot, you can still break your workouts into 15 minute sessions each day instead of missing out if you cannot dedicate longer time amounts.
Where to Start
Deciding on the amount of work is one thing, but also what you are working on during that time.
Before committing to the timeframe of your exercises, it is best to map out exactly what types of exercises are going to work on the areas you desire to strengthen. Brisk walks on a treadmill for 40 minutes do more for your longevity at the gym than a full sprint for the same amount of time, giving you more strength to tone other parts of the body during the workout.
If you have less time during the week to commit to workouts, consider this your time to perform high intensity, short workouts whilst saving your gym time for more luxury time weekends.
It is also recommended to change your workouts daily in order to help muscles rest instead of actively hitting them everyday, giving you a chance to work on multiple parts of your body whilst resting others and avoiding sprains, pulls and injuries. Alternating between sections of your body on a weekly routine helps to provide longevity in your fitness and eliminates any unnecessary risk to your plan.
For those undertaking a fitness instructor course there are many guidelines and helpful insights you can provide to clients to help keep them from harm from overdoing things, as well as structure their limitations to guide them to longer fitness goals with fitness instructor courses in Plymouth.