As gyms and personal training studios begin to open across the country, there is a sense of optimism similar to the January rush.
Many people want to get fit to help protect themselves against the ravages of COVID-19.
Only this week the UK government has recognised the relationship between obesity and coronavirus morbidity rates with the introduction of an obesity strategy.
If you’ve been exercising during the lockdown and feel you need that change in training, then the gym or personal training studio will be a great addition to your fitness regimen.
However, if you’ve been struggling to get motivated, ask yourself, is the gym the correct option?
We would advise that you first make sure you have the time (which we’re sure you do), then start using that time by going for a walk or run. Create a habit before you start that monthly subscription. We would highly recommend a personal trainer to oversee your exercise and nutrition.
Ensure they create a plan for you and use your current situation as a template in terms of types of exercise and time.
So now let’s assume you are ready to go for it. Please, please don’t go at it all guns blazing. You will get some fast gains, but injuries and loss of motivation will soon hit you.
Whatever your number of sessions per week, three, four or five, you need to use them wisely.
Step-loading is the best way to exercise to ensure results and prevent overtraining.
Here is an example of how it works using three 30-minute sessions a week.
Week 1 – 65%
2 x 30-minute walks
1 x full-body circuit
Week 2 – 75%
1 x 30-minute walk
1 x 30-minute interval training run/walk
1 x full-body circuit
Week 3 – 85%
1 x interval training run/walk
1 x full-body circuit
1 x full body circuit incorporating HIIT
Week 4 – 65%
(This will be higher than week 1 as you will be getting fitter every 4 weeks.)
1 x 30-minute walk
1 x interval training run walk
1 x full-body circuit
If you would like a more detailed bespoke plan, designed just for you, please read about our personal training services.