Fitness Tips from SHA Wellness ClinicLuis Ganso
We all know the health benefits of regular exercise but many don’t always have the time to join a gym or enjoy the experience. For this reason, Luis Ganso, Personal Trainer and Fitness Coordinator at SHA Wellness Clinic shares his advice and expertise on training outdoors or at home.
Top Tips on Training Outdoors
Training outdoors is a great way of doing exercise as you are in close contact with nature. You can perform both strength and endurance training with simple objects such as shoes and rubber bands. Make sure you have plenty of water to keep hydrated. Depending on your physical level of fitness, training should be either brisk walking or running. Choose an area away from busy traffic preferably with slopes, benches and steps.Start with a 10 to 20 minute warm up doing stretches.
After this, move on to a series of 3 to 5 varied exercises. Each of them should last for 40 seconds and should be done continuously. You should include a mix of push-ups, burpies, sit-ups, jumps and climbing. Carry on walking or running for 3 to 5 minutes between training whilst you recover and hydrate. The session should focus on different muscular groups by combining upper, lower and mid body exercises.
There should be a mix of medium and high intensity exercises to tone and gain strength as well as activating the metabolism of fat. My advice is to train for no longer than 1 hour or 1 hour 15 minutes depending on your fitness level, so you don’t get too tired. It’s advisable to train between 2 to 4 times a week.
End the session with some stretching and relaxation. Remember to stay hydrated throughout the exercise regime.
Top Tips on Training at home
Alternatively you can try training from home. The benefit of training at home is you don’t have to spend time going to the gym and you can take advantage of the time you’ve saved to accomplish different things in life. It would be more difficult to do cardio exercise though without having an exercise bike or running machine. If you are ready to get into shape, you will need some exercise props, such as dumbbells, an exercise ball and a mat.
Just like the outdoors, do a warm up but for less time, between 10 to 15 minutes, taking into account that you warm up quicker indoors. End the session with stretching.
Try 3 to 5 circuits of varied exercises including push ups, climbing stairs, running on the spot, squats, strides, sit-ups and toning with elastic bands. Each exercise should last for 30 seconds to 1 minute. Recover on the running machine or exercise bike if you have one for 3 to 5 minutes between training. The time needed for this training will be between 45 minutes to 1 hour, 2 to 4 times a week.
The best option is actually to have a Personal Trainer who plans the sessions for you each week, sets targets and finds the best way to motivate you. It is ideal to have someone who knows your goals and physical fitness level. A personal trainer also helps to prevent you from getting injured or getting too tired which are common reasons to stop exercising.