Just this morning before I started writing this article, I was walking down to see how the surf was looking (not too good unfortunately), when I bumped in to my friend who said she needed advice on where to start. Well, technically her words were “I haven’t been to the gym lately but I don’t, I just need, could you, like, kind of like something, I don’t know, uhh – I just need help!”
I believe a lot of people are in the same boat here as they have found portions of the day where exercise could be a possibility, yet don’t know how to make the most of their time. In this brief instalment, I will list some generic and easy to follow exercise ideas that can be done no matter what time frame you have.
Firstly is the most widespread go-to protocol – walking and running.
Walking is the easiest line of physical work in the world. It can be done almost anywhere which makes it so appealing to the general public. Here are some tips to make sure you are putting adequate effort in to your walks or runs.
- A regular paced walk that you normally do is not enough, as you tend to walk at this pace most of the week, your body has become accustomed to the effort it needs to put in to ensure your body works efficiently to remain internally stable and balanced (maintain homeostasis). When you set out on a walk for exercise, you need to up the intensity to make your body work harder. In many cases, simply put, the harder you work, the more fuel burning your body needs to perform work (like a car). So get walking at a pace where you feel like you can talk in bursts but can’t hold a conversation. This type of breathlessness is an indication that you are working harder than you would normally during walking.
- A way to boost your metabolism and force your body to work harder is to introduce short bursts of sprints in to your run. These can be done completely at your discretion regarding how far, how often and how hard. Short bursts of effort rely on different fuel sources in comparison to continuous running so burn it all with shorts sprints.
Exercise at the gym – Where to start?
Here’s a little gym formula you can follow depending upon how many days you are spending at the gym:
- 1 day: resistance followed by cardio. Machine weights, free weights and body weight exercises that incorporate more than one joint (compound exercises) such as squats, leg press, push ups, machine rows followed by cardio equal to half of the time spent doing weights.
- 2 days: one resistance day and one resistance/cardio day.
- 3 days: 2 resistance days and one cardio day.
- 4 days: 2 resistance days, one cardio day and one light resistance/cardio day.
- 5 days: 2 resistance days, 2 cardio days and one light resistance/cardio days.
- 6 days: 2 – 3 resistance days, 2 – 3 cardio days, 1 – 2 light cardio days.
- 7 days: 3 resistance days, 2 cardio days, 2 light cardio days.
When doing the resistance days, make sure there is at least 1 or 2 days of no resistance training performed in the beginning. For example do this training on Monday and Thursday. A simple protocol can consist of doing 3 sets of 10 – 15 of each exercise.
Exercise at home – What to do?
The most simple and effective workouts can be done right at home! You have a body and a floor (hopefully!). Here’s a small list of links that I find to be very effective at addressing home based exercise:
This should be enough to give you a start in the right direction! I forgot to say in the last article that if you have anything specific you need help with or are unsure about –leave your comments below with Miss Kitty and I’ll try to address every matter within articles to come!
About Joel Pyper
Qualifications: BSc. Exercise Science (UOW) Cert III & IV Fitness Level I Boxing
Snowboarder, surfer and recently graduated university student. Interested and pursuing sports physiotherapy and combining it with travel. 22 year old who finds it hard to sit still – active and enthusiastic about life and all the opportunities it offers.
I have been personal training for a year and have had professional experience with the St. George Illawarra Dragons (NRL) and Savvy Fitness, but now work with Anytime Fitness, Kiama.
Anytime Fitness, Kiama
Anytime Fitness, Kiama represents as much well-being as it does fitness. It is a place for dedicated athletes, the elderly, the beginners and the rest of the active community. Not being a specialised gym, the establishment has all the necessary tools to improve any person’s quality of life and level of fitness with improvements and new exercise equipment being added to make gym time as enjoyable as possible.
Free weights, machines, digital classes on demand and friendly staff ensure that your time in the gym is as beneficial as possible. Being a 24-hour gym, you can exercise anytime of the day or night using your own security-access key! That’s 24 hours a day, 7 days a week, 365 days a year. Talk about no more excuses! 3/3 Brown St Kiama, NSW 2533