Every day during international fitness week we are going to provide you with fitness tips to help you get started with your own fitness.
So did you use the stairs or walk a bit further yesterday?
Why not try that class you have been thinking about or swim a few extra lengths of the pool.
The strength training component of a workout will vary in length depending on your goals but is usually 3 – 5 exercises. People often try to do too many exercises and not focus on the quality of the movements.
Most people make the mistake of trying to divide the body into parts and train each separately (like old-school body builders) but for fat-loss this can lower the metabolic cost of the workout leading to less total calories burned. Alternatively, if getting bigger is your goal, this type of training can lead to under stimulation of certain muscles and over stimulation of others.
Another big problem is using the correct weight. In general women do not use enough weight and men use too much weight – most women’s gym bags are heavier than the weight they use. Perfect technique is always the goal, if this means that you have to decrease the weight then decrease it to avoid any potential injury.
A great simple strength workout would be:
3 sets x 5 reps
- Rear Foot Elevated Split Squat (hold the weight in a goblet squat position)
- Bench Press
- X Pull Down
Time permitting; you could add another 2 exercises in. If not, this would be a great time to perform cardio strength circuits.
Why not book yourself a boday analysis to get a good look at where you are right now in terms of your fitness levels. We can then work out a plan that you can follow to help improve your fitness. Call Carol on 020 3551 6739 or click the link to complete our training enquiry form and we will contact you.
If you missed day one click the link to read about the importance of warming up before exercise