*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.
Hilary Tan says
I had a treadmill many years ago and it has proven to be very useful. I actually miss my treadmill, especially now that I don’t have fitness equipment other than the Bowflex (which I don’t use). It’s good that you are using your treadmill, whereas many people who own a treadmill don’t use it.
If you have never worked out and want to start getting into shape the best thing you can do is to start walking. It’s not an intimidating exercise and it can have surprising results. When you’re comfortable with that you can start bringing bursts of jogging or sprinting in.
All the best, Michelle (michellesclutterbox.com)
Thank you for your tips!
Della Driscoll says
Great post! I’ve never been one for the treadmill but love using all the other machines in the gym and weights too xx
My treadmill is currently broken, I miss it😢
Great advice to mix up workouts each day to let areas rest, and therefore keep the exercise momentum going!
Thank you for reading and commenting.
Kelly Diane says
These are some really helpful tips. I’m not really a treadmill type of person but I am determined to work on my fitness this year. Finding something you enjoy doing can be so beneficial.
I’m actually looking to get a treadmill, I think it will greatly benefit me, I have an elliptical but I want a treadmill it will work different muscles. thank you
Good luck in getting the equipment you want.
I have been looking at buying an exercise bike actually, I am a gym member but thats about as much use as a chocolate teapot right now!
I am trying to make small steps with my exercise because I know it is the only way I am going to make the changes I want to x x
Yeah it is difficult at the moment. It’s great you are making small steps. Thank you for reading and commenting.
Amie • The Curvaceous Vegan🎆 (@acurvyvegan) says
Exercise is my outlet because it is such a release for me and great for my mental health!
Love, Amie ❤
The Curvaceous Vegan
It is a great stress reliever. Thank you for reading and commenting.
This is a really informative post, thank you Lauren. I need to get back in to getting fit but I just have zero motivation xx
Really useful post. I’d quite like a treadmill but at the moment am making do with walking with some bursts of running and home workouts!
Tash – A Girl with a View
I’m lucky to have a dog and access to countryside! I think my health would suffer a lot if I didn’t have to go walking.
This is such a handy post (and honestly a hit of motivation I needed!) We have a treadmill that I’m always hesitant to use because I don’t want it to be too loud for our neighbours . . . but once we’re in our new place I shall definitely have to whip it back out xx
Thanks for the motivation! I really need to get moving again. 💜✨I’ve been doing more writing lately than moving around. It’s all about balance, right?
I’ve never used a treadmill before, but it’s a great way to stay fit. My fitness has definitely petered off last year, so I am looking forward to getting back to taking long walks. I had to walk home from work due to the snow the other day, which took me two hours…my legs didn’t half feel it haha!
Thanks for sharing!
Oh my gosh! That is a long walk!! Bless you. That will be good to boost your fitness.
This was such a great post full of tips! For someone who just started exercising it’s a great starting point. thanks for sharing x
Body Reformers says
this is a very inspiring post especially these days during pandemic, I agree with you to have fitness instruction because sometimes we are being lazy and unmotivated to do our workout.