Gym Podium
The importance of routine
In these unpredictable times it is so important to stick to a routine as much as possible. Sticking to a basic routine will help with good mental health, positive wellbeing and can help you cope better with the current circumstances and the uncertainty that coronavirus is creating.
Taking care of your mental health is as important as looking after your physical health.
You may find that social distancing and staying at home can be boring, frustrating or lonely and that your mood and feelings are affected. It’s natural to feel worried or anxious during these uncertain times, but there are things we can all do to help ourselves and others, to prevent these feelings from becoming more serious.
Routine plays a major part in this. Get up at the same time as normal, or at least the same time every day, and plan how you will spend your day – cooking, exercising, reading, tidying, watching TV and so on.
Try to get a good night’s sleep as this is important for both mental and physical health and if possible, try and build some physical activity into your daily routine, in line with the guidance. Fresh air and vitamin D, from the sun, will help with happy endorphins and make you feel a lot better. See an example below of how to fit interval training into your daily walk.
When you are stressed, anxious, or even bored it can be easy to forget to have a well-balanced diet and pick at snacks throughout the day. Here are a few tips to cover the basics of healthy eating which can help you make healthier choices.
The key to a healthy diet is to eat the right number of calories for how active you are so you balance the energy you consume with the energy you use. I am not saying you need to calorie count but being aware of this will help. If you eat or drink more than your body needs, you will put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you will lose weight. You should eat a wide range of foods to make sure you are getting a balanced diet and your body is receiving all the nutrients it needs. It is recommended that men have around 2,500 calories a day (10,500 kilojoules) and women should have around 2,000 calories a day (8,400 kilojoules) but this does vary on size, activity levels etc. Try to load your diet with protein, such as chicken and eggs, healthy carbs like brown rice and healthy fats such as avocados. Aim to eat 1-3 portions of fruit a day and fill your plates with vegetables, trying for 3-6 portions daily with as much green veg as you like. It is ok to snack but try a piece of fruit or crudités, rather than a refined, unhealthy alternative.
Also just be aware that the calories you are drinking count too. Drinking too much alcohol contribute to poor mental health and excess calories so again just be aware of this.
Interval Walking
If you’ve been taking regular walks in lockdown and fancy something to push your fitness a little then this style of walking is more intense than what you might be used to, making it a great option for boosting your endurance and burning more calories. Here is a basic overview of what interval walking is, how it can help with weight loss and an easy, 30-minute workout to get you started.
Interval walking is alternating walking at an easy, steady pace with intense bursts of very fast walking or power walking. The intervals are meant to be hard, so they are quick — typically lasting 30 seconds to a minute or two. Switching back to a slower, easier pace gives you a break and helps you recover before starting the next interval. There is no one speed that is right for everyone. Instead, it is about alternating hard, fast walking with easy, moderate walking. Your regular, steady speed should pass the talk test, where you can talk comfortably while you walk but when you’re doing an interval, you want to maintain a pace that’s fast enough for talking to feel difficult. Intervals push your body more than walking at a moderate, steady pace so they are a great way to increase your fitness and burn more calories in a shorter amount of time. Best of all, you can do them outside so make the most of the nice weather. All you need is a watch or a timer to keep track of the time.
If you are aiming to do a 30-minute workout, here’s what that might look like:
- 0 to 5 minutes: Warm up at a moderate pace.
- 5 to 7 minutes: Walk as fast as you can.
- 7 to 8 minutes: Walk at a moderate pace.
- 8 to 10 minutes: Walk as fast as you can.
- 10 to 11 minutes: Walk at a moderate pace.
- 11 to 13 minutes: Walk as fast as you can.
- 13 to 14 minutes: Walk at a moderate pace.
- 14 to 16 minutes: Walk as fast as you can.
- 16 to 17 minutes: Walk at a moderate pace.
- 17 to 19 minutes: Walk as fast as you can.
- 19 to 20 minutes: Walk at a moderate pace.
- 20 to 22 minutes: Walk as fast as you can.
- 22 to 23 minutes: Walk at a moderate pace.
- 23 to 25 minutes: Walk as fast as you can.
- 25 to 30 minutes: Cool down at a moderate pace.
Virtual fitness class timetables
Join the team for some online classes with familiar faces …
Click here for classes up to Sunday 19th April
Click here for classes from M0nday 20th April
Emily Hurse | Gym and Studios Manager
VIRTUAL FITNESS TIMETABLE w/c 20th April : insert link …